To prescribing a fastpitch practice schedule, first you must identify game days and off days. The example below has games on Wednesday, Friday and Saturday with Sunday planned as the off day. The remaining practice days are classified as Long Practice, Short Practice, Medium Practice (not shown), and Recovery.
Long Practice - The practice scheduled the furthest away from the next game and usually the day following the off day. In season, you will only have 1 long practice per week and 3-4 in the off season. These practices include a warm up, pitch until a noticeable breakdown in mechanics, take a short break, and then pitch again until mechanics breakdown. This should last around 45 minutes in conditioned players. If a pitcher can not last 45 minutes, add conditioning exercises such as sprints to the practice. Do not continue to pitch after second breakdown point.
Short Practice - Use this practice after long practice days and before games. This should include an extended warm up, about double your pre game warm up time, and 20 -50 pitches focusing on balls and strikes. This practice should be under 30 minutes followed by a stretching routine. This type of practice is used the most during season to conserve energy for games. In the off season, use this type of practice the first several training sessions to ease the body into more demanding training.
Medium Practice - Use this practice if you have 3 or more practice days in a row. This combines the long warm up of the short practice and pitch until the first breakdown point from the long practice. You may do a conditioning program after for endurance training or a stretching routine to save energy. This is the most used practice in season and off season.
Recovery - Use this practice between game days or if pitchers need a day to relax. Pre - game warm up routine, 20-30 fastballs, long toss, and stretching routine.
How many days a week are you practicing? Remember, rule of thumb is twice a week to stay the same and three times a week to get better! Please LIKE, SHARE, and COMMENT!
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