FHS Fall Update

I hope each of you have had a great summer! As summer baseball winds down and our eyes turn to the fall I wanted to reach out and let you know what my plan is for FHS this fall. We will not play in an organized league or hold any type of tryout this fall. We will work on skill development: Arm strengthening, swing mechanics, defensive skills, base running, physical conditioning and scrimmages. All interested FHS students are welcome. If you have any questions, feel free to contact me. We will hold a meeting with more details after school starts.
Coach O'Saben
@Maverick1618
Maverick1618@msn.com

Open Hitting Cancelled

Open hitting cancelled tonight due to schedule conflict.

2016 Spring Business

Open hitting Thursday 7-9. $10 each player

Winter Baseball Camp 2/14, 2/21, 2/28 9-12.  $75.00 for final 3 session.

Tryouts begin 2/22. All players must have a physical turned into Bryan Grimley before then. Blank forms are available on the training room door.

Winter Camp Registration Form

FHS Winter Baseball Camp start postponed

All weekend activities have been cancelled. This includes the FHS Baseball Winter Camp.  Camp will now begin on Sunday Jan 31 and run Jan 31, Feb 7, Feb 14 and Feb 21 from 0900-1200. The registration form can be found on the FHS Baseball Website. Attendees may print it off and bring it filled out on the 31st.  Hope to see you then!

Open Hitting FHS

Hitting is open to all FHS students on Sunday in Auxilary Gym. $10.00 from 1200-200pm.

Winter Baseball Camp Flyer

Great Band Workout for Arm Health

http://www.yougoprobaseball.com/band-training-exercises-pitchers-Jimmy-Hodgskin.html

Baseball Interest Meeting Reminder

Interest meeting tomorrow in the Old Gym at 3pm for students interested in trying out for Spring Baseball.  Contact Coach O'Saben if you will be unable to attend.

Falcon Sprint Series

Falcon’s Sprint Series

800M warm-up 

Dynamic Stretch

400M Final warm-up lap

30-60-90 Sprint series, 3 sequences

                Each series is to be completed in a group with each player pushing themselves as hard as they can during the sprint.  The time provided between sprints and series’ is to give each player an opportunity to rest and provide max effort on the next sprint.  This is speed training and not endurance so this part is essential.  Early on players are going to want to start early, but try to maintain the times between each sprint.  If they are really struggling to recover between the 90s, feel free to extend the time out as far as 45 seconds.  

1.       Series 1

a.       5, 90 yard sprints with 30 seconds of rest between – from a lead

b.      3, 60 yard sprints with 30 seconds of rest between – from a lead

c.       1, 30 yard sprint with 30 seconds of rest between – from prone

d.      5:00 of rest between series 1 and 2

2.       Series 2

a.       1, 90 yard sprint with 30 seconds of rest between  - from a lead

b.      5, 60 yard sprints with 30 seconds of rest between – from a lead

c.       3, 30 yard sprints with 30 seconds of rest between – from prone

d.      5:00 of rest between series 2 and 3

3.       Series  3

a.       3, 90 yard sprints with 30 seconds of rest between – from a lead

b.      1, 60 yard sprint with 30 seconds of rest between – from a lead

c.       5, 30 yard sprints with 30 seconds of rest between – from prone

5 Minutes of Core Ab work