Tonight's practice
Build the run sheet.
Pick how long you have and what you are working on. The blocks come from the Prime run sheet, the drills come from the bank, and the minutes always add up to the time you actually have.
Print this page for a paper copy.
| Minutes | Block | What it is |
|---|---|---|
| 10-15 min | Warm up | Team stretch and throwing progression. See the warmup sequence. |
| 45-60 min | Skill development stations | Pick the focus for the day and split the team across four stations so nobody stands around. |
| 20-45 min | Team drills | Bring the team together for a team-focused block that puts the station work into competition. |
| 5-10 min | Conditioning | Close with a fun conditioning competition, teams or individuals. Change it weekly. |
| 5 min | Review and close | Brief, constructive review reinforcing positive behaviour and focus areas. |
RaiseEasy jogDown and back.
RaiseBackwards jogDown and back.
RaiseHigh kneesHip tall, toe up.
RaiseButt kicksHeel to hamstring, slight forward lean.
RaiseLateral shufflesBoth directions, low hips, do not click heels. Not a race.
RaiseCariocaHips rotate, eyes forward.
ActivateWalking lunge and rotateFront knee over mid-foot, rotate toward the front leg.
ActivateWalking lunge and T-spine openLunge, elbow to instep, open the T-spine both ways.
ActivateHip openersKnee circles out and in while walking.
ActivateCheerleadersHigh kicks, opposite foot to opposite hand.
ActivateScoopsStrides with the toe pointed, both hands pushing from hamstring to Achilles.
ActivateSprintsThree sprints down and back at full speed from a baseball stance.
ThrowingKnee downThrowing-arm-side knee down. Focus on upper body mechanics, release point and follow through.60 seconds min
ThrowingStatue of LibertyBoth feet planted, toes to the target. Rotate the upper half and throw, working proper separation and arm action.60 seconds min
ThrowingRockersFeet shoulder width, clean weight transfer back then forward. Rhythm and loading phase.60 seconds min
ThrowingWarm-up throwsBuild distance gradually with proper fundamentals. Throws stay on a short arc while building the arm.
ThrowingLong tossAt maximum distance, hit your partner in the chest on a lower trajectory.
ArrivalTeam at the field at least 1 hour before first pitch, 45 minutes for a second game of the day.No discretion
ArrivalCoaches are the first ones there, dressed and ready to go.No discretion
ArrivalDo not set the lineup until after pregame BP, once you have seen how players arrive.
UniformPlayers warm up in the uniform being worn that day, with matching hats, jerseys, belts, pants and socks.No discretion
UniformUniforms are tucked in at all times.No discretion
UniformCoaches wear a USA Prime shirt, shorts and hat matching the team.No discretion
Pre-gameRun a recurring pregame: stretch, ground balls, fly balls, catcher drills, starting pitcher getting ready, and BP when possible.
In gameParents never enter the dugout for any reason.No discretion
In gamePlayers do not leave the dugout to talk to parents mid-game. Water is a quick grab and back.No discretion
Post-gameLeave every dugout cleaner than you found it. Players stay until it is clean, then exit as a team for the post-game debrief.No discretion
StrengthHigh school athletes 14U-18U are highly encouraged to use open gym, 3:00 PM to 8:00 PM.
StrengthYouth 10U-13U train in team sessions scheduled around the team's practice schedule, focused on movement quality, body awareness and foundational strength.
Strength24/7 gym access is available to all players.
StrengthAthletes under 16 must be supervised by a parent, coach or approved staff member when using gym equipment.No discretion
StrengthEvery player completes a waiver before using the gym. No signed waiver, no training. Non-negotiable.No discretion
StrengthStrength and conditioning is led by Blake McRae, current USPBL player and former Eastern Michigan outfielder. Contact: (586) 980-1540.
RecoveryRest is a weapon and recovery is part of training, not optional.
RecoveryAges 6-12 need about 9 to 12 hours of sleep a night. Ages 13-18 need about 8 to 10.
RecoverySleep is the number one recovery tool. It drives muscle repair, growth, mental focus and injury prevention.
RecoveryPlayers with soreness or tightness ice the arm, monitor throwing volume, and speak up when something does not feel right.No discretion
RecoveryTeach a proper post-activity stretching routine. Flexibility and mobility prevent injury.
RecoveryEncourage a balanced whole-food diet with protein, carbohydrates and healthy fats, and connect good fuel to fewer overuse injuries like stress fractures.
RecoveryNo fast food on the day of a game or practice.No discretion
AthletesCoaches text players aged 14 and up only.No discretion
AthletesSet goals individually with each player before the off-season and again before spring. Ask for three things they want to accomplish.
AthletesHold follow-up meetings on those goals: where they succeeded, where they fell short.
AthletesExplain everything clearly in practice and confirm players understand the purpose.
AthletesTreat all players, staff and opponents with the same respect. Never talk ill of a player.No discretion
AthletesIt is a game. Make it fun and memorable. Players perform best when they are enjoying it.
ParentsSend weekly communication from the start of the off-season through the end of the tournament season, whatever the age group.No discretion
ParentsEach weekly note covers the events that week, where and when, and any pertinent news.
ParentsOver-communicate. If one family asks a question, another family is wondering the same thing, so send the answer to everyone.
ParentsLoad every scheduled event into the team calendar, and share the tournament schedule as soon as you have it so families can plan.
ParentsHold a pre-season parent meeting to set the program's mission and expectations, and reinforce the 24-hour rule.
Self-evaluationOn the drive home ask: did I lead by example, did I model respect and effort, was I a positive influence from arrival to departure, did I stay positive under pressure, and could I have done anything better situationally.
Self-evaluationAsk your assistants or a Prime director for their read. You will find things you would not have seen alone.
Self-evaluationPlayers mirror your behaviour. Your tone, body language and preparation set the culture.
Self-evaluationBuild a five-question post-practice checklist to complete before leaving the field.
Self-evaluationSpend 15 minutes each week writing one success and one area to improve.
Self-evaluationAt season's end review your notes and set two or three goals for next year.