1 — Easy Warm-Up Jog 5 min
Get the blood moving before any real effort.
- Easy group jog around the baseball field at conversational pace
- Coach leads, no one gets dropped, full sentences the whole time
2 — Dynamic Warm-Up 8 min
Same sequence as Practice 1. Athletes are starting to learn the routine.
- High Knees — 20m
- Butt Kicks — 20m
- Frankensteins — 20m
- A-Skips — 20m
- Carioca — 20m each direction
- Leg Swings (front/back and side to side) — 10 reps each leg
- 2× strides — 60m, build to 80% effort, walk back
3 — Interval Repeats 25 min
Athletes ran repeated loops around the baseball field (300 yards per loop) with recovery between efforts. First taste of structured work after the baseline run in Practice 1.
- Course: One loop around the baseball field = 300 yards (~275 meters)
- Format: Run a loop at a comfortably hard effort, recover between repeats, repeat
- Athletes were encouraged to find a pace they could sustain for multiple reps — not an all-out sprint
- Tier 1 athletes could walk portions of the loop as needed and still complete the full rep
- Coaches watched for athletes going out too hard on early reps and fading — use this as pacing feedback for future practices
4 — Cool Down & Stretch 7 min
Same sequence every practice.
- Easy walk — one slow lap around the field
- Standing quad stretch — 20 sec each leg
- Hamstring stretch — 20 sec each leg
- Hip flexor lunge — 20 sec each side
- Calf stretch — 20 sec each leg
- Team huddle — one thing done well, one thing to work on