2A OFF-SEASON PROGRAM (AGES 8–9)

Purpose: Improve throwing accuracy, introduce pitching mechanics (very limited), develop consistent hitting patterns, and strengthen athletic base.

Weekly Schedule (2–3 sessions per week)

Session Length: 35–45 minutes

Warm-Up

1.        Jog – 2 minutes

2.        Dynamic stretches

3.        Shoulder band warm-up (if available)

Throwing Program (Standard session)

1.        Wrist flicks – 15

2.        One-knee throws – 10 each knee

3.        Standing throws – 20

4.        Long toss very light (40–60 ft, 8–10 throws)

5.        Accuracy throws to parent’s glove – 10

Pitching Introduction (Optional / Light ONLY)

1.        No mound work

2.        Balance position holds – 5 sec x 5

3.        “Show the ball away from head”

4.        Step-toward-target drill

Hitting

1.        Tee: 10–15

2.        Soft toss: 10

3.        Front toss: 15–20

4.        Simple mechanical cues:

·      Quiet hands

·      Small stride

·      Rotate hips

Fielding

1.        Ground balls: 20 reps

2.        Backhand and forehand footwork

3.        Flyballs using soft tennis balls

Athleticism / Strength

1.        Plank: 20 sec

2.        Squat: 12

3.        Lunge: 8 per leg

4.        Jump-rope: 30 sec