Stittsville Minor Softball Association

Squirt Level (U12)

Sample Game Plan
Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Game Plan
Have the players show up at least 30 minutes before the game
o Gives time for proper warm-up and allows coaches to quickly
assess field for any safety issues
All players must have a cage on their helmet at the squirt level
No steel spikes on cleats
Pants must be worn
o Some girls wear sliders/ball shorts with socks, which is fine
Try to have parents help (or assistant coaches)
The coach should lead the warm-up - do it with them to show
involvement
Warm-up (20 minutes)
o Active (5 minutes)
o Dynamic (5 minutes)
o Sport-specific (10 minutes)
Game (90 minutes)
Cool down (5-10 minutes)
Field Set-up
Try to have an assistant or parent set this up, or do so very early so
that you can be involved for the warm-up
Pitching rubber is 35' measured from the very back tip of home plate
to the front of the rubber
Baseline is 55' measured from the very back tip of home plate to the
corner of first and third, and between first/third to second base
Squirt uses 11" softballs
9 players on the field - P (1), C (2), 1B (3), 2B (4), 3B (5), SS (6), LF
(7), CF (8), RF (9)


Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association

Warm-up
Active Warm-up
Let the kids play tag, blob tag, etc., or run some laps around the field
but with an interesting twist (e.g. every second player grabs a ball and
as they run they have to pop it back and forth among the team)
Dynamic Stretching
Dynamic stretching helps increase the flow of blood throughout the
body, without losing power from static stretching
Warms up large muscle groups rather than single muscles
Disrupts connective tissue and gets synovial fluid warmed up, which
reduces the chance of injury
Essentially, it prepares the body for upcoming activity
Do the following for 20-30 seconds each and don't rest in between:


Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association

Upper Body

Jumping Jacks Arms Swings Shoulder Rotations Bent Over Swings

Lower Body

Inchworm Cowboy Squat Backward Toe Touch Side Lunge

Lunge and Twist Deep Lunge High Knees Toy Soldier



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Sport-Specific Warm-up
Throwing the ball in stages (Pitchers/catchers should warm-up):
1. Start on knees, or one knee, and working on snapping the wrist
- short distance
2. Stand up and throw from medium distance with medium power
3. Long distance with maximum power - focus on stretching the
arm way back and then throwing straight over top with a snap of
the wrist at the end
In partners have them a medium distance from each other throwing
grounders back and forth
1. First throw ball in between legs
2. Then throw ball to strong side
3. Finally, throw ball to weak side
In partners have players using soft toss to hit against fence
At the same time as the soft toss, have the other half do some base
running to prepare
Game
Generally, head coach goes to third base and parent/assistant coach
goes to first base
o However, if your bench is on the first base line, sometimes head
coach will remain at first base to make sure players are ready to
go up to bat in the proper order
Have lots of fun, tons of positive encouragement
o Even if a player makes a bad play, positive is key - kids can
easily tell if you are upset
Often coaches want to give a lot of feedback and constantly - try to
keep feedback to a minimum.
o Kids often have to figure things out on their own


Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
o By all means correct something that is fundamentally wrong
(e.g. batter on the wrong side of home plate)
Cool Down
This is an important part many teams leave out - doesn't take long
Tell them there will be a cool down at the start of the game so they
know not to run off right at the end
Also a great time to debrief with the kids

While you are leading the static stretching ask the players:
o What did they like?
o What did they dislike?
o Ask them what they would like changed or improved on?
Remind them of when the next game or practice is
If you have the time, try to take a minute with each player/parent
o This shows you have a specific interest in each and also gives
one-on-one time with your players
These kids are fairly young at squirt and might be shy, so help
guide them to answers by pointing out specific aspects and
have them comment on them.

As mentioned, many people skip the cool down, but it is very
important
o Active recovery helps remove lactic acid from the muscles and
speeds up recovery




Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Chest Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Hold your arms out to the side parallel with the ground and the palms of the
hand facing forward
Stretch the arms back as far as possible
You should feel the stretch across your chest

Biceps Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Hold your arms out to the side parallel with the ground and the palms of the
hand facing forward
Rotate the hands so the palms face to the rear
Stretch the arms back as far as possible
You should feel the stretch across your chest and in the biceps

Upper Back Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Interlock your fingers and push your hands as far away from your chest as
possible, allowing your upper back to relax
You should feel the stretch between your shoulder blades

Shoulder Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place your right arm, parallel with the ground across the front of your chest
Bend the left arm up and use the left forearm to ease the right arm closer to
you chest
You will feel the stretch in the shoulder
Repeat with the other arm



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Shoulder and Triceps Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place both hands above your head and then slide both of your hands down the
middle of your spine
You will feel the stretch in the shoulders and the triceps

Side Bends
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips
Bend slowly to one side, come back to the vertical position and then bend to the other side
Do not lean forwards or backwards

Abdominal and lower back muscles
Lie face down on the ground in a prone position
Lift your body off the ground so that you are supported only by
your forearms and toes. The elbows should be on the ground and
should be almost directly below your shoulders. Your forearms
and hands should be resting on the ground, pointed straight
ahead, toes and feet should be shoulder width apart and your
head in line with your spine
Contract your gluteus (bum) muscles gently. Hold for ten seconds



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Lift your right arm off the ground, straighten it and point it
straight ahead, holding it in the air for 10 seconds
Return to the starting position

Repeat with the left arm
Return to starting position

Lift your right leg off the ground and hold it there for ten seconds
(keep back straight).
Return to starting position

Repeat with left leg
Return to starting position

lift your right arm and left leg simultaneously and hold them in
position for ten seconds
Return to starting position

Lift your left arm and right leg simultaneously and hold them in
position for ten seconds
Return to the starting position



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Hamstring Stretch
Sit on the ground with both legs straight out in front of you
Bend the left leg and place the sole of the left foot alongside the
knee of the right leg
Allow the left leg to lie relaxed on the ground
Bend forward keeping the back straight
You will feel the stretch in the hamstring of the right leg
Repeat with the other leg

Calf Stretch
Stand tall with one leg in front of the other, hands flat and at
shoulder height against a wall.
Ease your back leg further away from the wall, keeping it straight
and press the heel firmly into the floor
Keep your hips facing the wall and the rear leg and spine in a
straight line
You will feel the stretch in the calf of the rear leg
Repeat with the other leg

Hip and Thigh Stretch
Stand tall with your feet approximately two shoulder widths apart
Bend the right leg so that the right thigh is parallel with the ground
and the right lower leg is vertical
Gradually lower the body
Keep your back straight and use the arms to balance
You will feel the stretch along the front of the left thigh and along
the hamstrings of the right leg
Repeat by turning and facing to the left



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Adductor Stretch
Stand tall with your feet approximately two shoulder widths apart
Bend the right leg and lower the body
Keep you back straight and use the arms to balance
You will feel the stretch in the left leg adductor
Repeat with the left leg

Groin Stretch
Sit with tall posture
Ease both of your feet up towards your body and place the soles of
your feet together, allowing your knees to come up and out to the
side
Resting your hands on your lower legs or ankles and ease both
knees towards the ground
You will feel the stretch along the inside of your thighs and groin

Front of Trunk Stretch
Lie face down on the floor, fully outstretched
Bring your hands to the sides of your shoulders and ease your chest
off the floor, keeping your hips firmly pressed into the ground
You will feel the stretch in the front of the trunk



Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association
Iliotibial Band Stretch
Sitting tall with legs stretched out in front of you
Bend the right knee and place the right foot on the ground to the
left side of the left knee
Turn your shoulders so that you are facing to the right
Using your left arm against your right knee to help ease you further
round
Use your right arm on the floor for support
You will feel the stretch along the length of the spine and in the
muscles around the right hip

Quadriceps Stretch
Lie face down on the floor, resting your fore-head on your right
hand
Press your hips firmly into the floor and bring your left foot up
towards your buttocks
Take hold of the left ankle with the left hand and ease the foot
closer to you buttocks
Repeat with the right leg
You will feel the stretch along the front of the thigh