Scribd
Upload
449 views9 pages

9 Week Defensive Program

This 9 week throwing and defensive program outlines a weekly routine that focuses on developing throwing technique and defensive skills. Each week builds on the last with longer throws, more ground balls, and added defensive positioning drills. The routine includes throwing drills, long toss, ground balls from various angles, and defensive positioning play to work on footwork, throws, fielding, and team defense. The goal is to progressively challenge players over the course of 9 weeks to improve their throwing power, accuracy, and defensive skills.

Uploaded by

Mike
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
449 views9 pages

9 Week Defensive Program

This 9 week throwing and defensive program outlines a weekly routine that focuses on developing throwing technique and defensive skills. Each week builds on the last with longer throws, more ground balls, and added defensive positioning drills. The routine includes throwing drills, long toss, ground balls from various angles, and defensive positioning play to work on footwork, throws, fielding, and team defense. The goal is to progressively challenge players over the course of 9 weeks to improve their throwing power, accuracy, and defensive skills.

Uploaded by

Mike
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 9

9 WEEK THROWING AND DEFENSIVE PROGRAM

Defensive Notes:
a.) Stance, Break, Power, Throw
b.) Throwing Drills = 10 Throws @ Each Drill
1.) ASquish-the-bug & Flip@
2.) Square
3.) Power
4.) Balance
5.) Glide To Stride
6.) Flash
c.) This is a guide and may need to be tailored to your needs.

WEEK DAY DEFENSIVE

1 1 Throwing Drills
25 Throws-Power Position (60 Feet)
15 Stationary Ground Balls (Up To Breakdown)
15 Stationary Ground Balls (Breakdown To Throw)
15 Stationary Backhands
15 Stationary Forehands
15 Slow Rollers (Walk Through)

1 2 Throwing Drills
Long Toss
15 Stationary Ground Balls (Up To Breakdown)
15 Stationary Ground Balls (Breakdown To Throw)
15 Stationary Backhands
15 Stationary Forehands
15 Slow Rollers (Walk Through)

1 3 Throwing Drills
25 Throws-Power Position (60 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
a.) 20 Routine Ground Balls
b.) 20 Backhands
c.) 20 Forehands
d.) 20 V-Cuts
e.) 20 Slow Rollers

1 4 OFF

1 5 Throwing Drills
Long Toss
Triangle Drill: (USE PRACTICE GLOVE) (USE FLASH)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
WEEK DAY DEFENSIVE
2 1 Throwing Drills
35 Throws-Power Position (60 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

2 2 Throwing Drills
Long Toss
25 Ground Balls From The Knees (PRACTICE GLOVE)
Position Play:
1B: 10 Footwork Drills From 3B, SS, 2B
25 Picks From 3B, SS, 2B, C, P
SS: Feeds:
10 Flip, 10 Knee, 10 Shuttle
2B: Feeds:
10 Flip, 10 Knee, 10 Shuttle
3B: Feeds: 10 To 2B

2 3 OFF

2 4 Throwing Drills
35 Throws-Power Position (60 Feet)
35 Ground Balls From The Knees (PRACTICE GLOVE)
5 Routine Ground Balls (Use Regular Glove)
5 Backhands (Use Regular Glove)
5 Forehands (Use Regular Glove)
5 V-Cuts
5 Slow Rollers
Position Play:
1B: 10 Footwork Drills From 3B, SS, 2B
25 Picks From 3B, SS, 2B, C, P
SS: Feeds:
10 Flip, 10 Knee, 10 Shuttle
2B: Feeds:
10 Flip, 10 Knee, 10 Shuttle
3B: Feeds: 10 To 2B

2 5 Throwing Drills
Long Toss
35 Ground Balls From The Knees (PRACTICE GLOVE)

WEEK DAY DEFENSIVE


3 1 Throwing Drills
25 Throws-Power Position (75 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
WEEK DAY DEFENSIVE
3 2 Throwing Drills
Long Toss
35 Ground Balls From The Knees (PRACTICE GLOVE)

3 3 Throwing Drills
25 Throws-Power Position (75 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 15 Routine Ground Balls
b.) 15 Backhands
c.) 15 Forehands
d.) 15 V-Cuts
e.) 15 Slow Rollers
Position Play:
1B: 10 Footwork Drills From 3B, SS, 2B
25 Picks From 3B, SS, 2B, C, P
10 3-1 Feeds
10 1-3 Covers
SS: Feeds:
10 Flip, 10 Knee, 10 Shuttle
Pivots:
30 (15 Without Throw, 15 With)
2B: Feeds:
10 Flip, 10 Knee, 10 Shuttle
Pivots:
30 (15 Without Throw, 15 With)
3B: Feeds: 15 To 2B

3 4 OFF

3 5 Throwing Drills
Long Toss
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

WEEK DAY DEFENSIVE


4 1 Throwing Drills
35 Throws-Power Position (75 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

4 2 Throwing Drills
Long Toss
20 Ground Balls From The Knees (PRACTICE GLOVE)

WEEK DAY HITTING DEFENSIVE


4 3 Throwing Drills
35 Throws-Power Position (75 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
25 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Throws To 1B
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

4 4 Throwing Drills
Long Toss

4 5 Throwing Drills
15 Ground Balls From The Knee
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Mix Ground Balls
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

WEEK DAY DEFENSIVE


5 1 Throwing Drills
25 Throws-Power Position (90 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

5 2 Throwing Drills
Long Toss
20 Ground Balls From The Knees (PRACTICE GLOVE)
WEEK DAY DEFENSIVE
5 3 Throwing Drills
25 Throws-Power Position (90 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
25 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Throws To 1B
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

5 4 Throwing Drills
Long Toss

5 5 Throwing Drills
15 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Mix Ground Balls
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

WEEK DAY DEFENSIVE


6 1 Throwing Drills
35 Throws-Power Position (90 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

6 2 Throwing Drills
Long Toss
20 Ground Balls From The Knees

WEEK DAY DEFENSIVE


6 3 Throwing Drills
35 Throws-Power Position (90 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
25 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Throws To 1B
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

6 4 Throwing Drills
Long Toss

6 5 Throwing Drills
15 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Mix Ground Balls
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

WEEK DAY DEFENSIVE


7 1 Throwing Drills
25 Throws-Power Position (120 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

7 2 Throwing Drills
Long Toss
20 Ground Balls From The Knees
WEEK DAY DEFENSIVE
7 3 Throwing Drills
25 Throws-Power Position (120 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
25 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Throws To 1B
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

7 4 Throwing Drills
Long Toss

7 5 Throwing Drills
15 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Mix Ground Balls
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

WEEK DAY DEFENSIVE


8 1 Throwing Drills
35 Throws-Power Position (120 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

8 2 Throwing Drills
Long Toss
20 Ground Balls From The Knees

WEEK DAY DEFENSIVE


8 3 Throwing Drills
35 Throws-Power Position (120 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
25 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Throws To 1B
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

8 4 Throwing Drills
Long Toss

8 5 Throwing Drills
15 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Mix Ground Balls
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

WEEK DAY DEFENSIVE


9 1 Throwing Drills
25 Throws-Power Position (150 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers

9 2 Throwing Drills
Long Toss
20 Ground Balls From The Knees

WEEK DAY DEFENSIVE


9 3 Throwing Drills
25 Throws-Power Position (150 Feet)
Triangle Drill: (USE PRACTICE GLOVE)
(USE FLASH DRILL BEFORE THROW)
a.) 10 Routine Ground Balls
b.) 10 Backhands
c.) 10 Forehands
d.) 10 V-Cuts
e.) 10 Slow Rollers
25 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls:
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Throws To 1B
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

9 4 Throwing Drills
Long Toss

9 5 Throwing Drills
15 Ground Balls From The Knees
2-15 Minute Sessions of Ground Balls
a.) No Throws 1st Round:
1.) 10 Routine Ground Ball
2.) 10 Backhands
3.) 10 Forehands
4.) 10 V-Cuts
5.) 10 Slow Rollers
b.) Throws To 1B 2nd Round:
1.) Mix Ground Balls
2.) Double Play Balls
3.) Cover Plays
4.) Throws To Plate
5.) Bunt Position

You might also like