B1XBY Strength & Conditioning
@BixbyStrength
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Official twitter account of Bixby Strength & Conditioning. @coachmyerssc
Bixby Oklahoma
Joined January 2015
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Great example of “Towel game” with our football group. This is a great drill for preparing our athletes for game like scenarios. This checks a lot boxes to make drills more “Game like” such as:
✅Competitive
✅grappling component
✅agility component
✅Strategic elements
✅Fun
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Quit playing fortnite and go to bed.
"Athletes who slept 10 hours per night over the course of several weeks ran faster, reacted quicker, and hit or threw a ball with greater accuracy."
See the new studies that found major performance benefits from simply sleeping enough:
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2 years ago or so I read an article of
@jbryanmann
Why Seated calf raise? and have been using it ever since
1.20% of force at sprinting comes form the ankle complex(train it)
2. ⬆️Dorsifelxion and strengthens the Soleus
3.⬆️the ability to posteriorly translate tibia thus ⬇️ INJ
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A couple of Upper Auxiliaries today
MB Chest Slams for OL/DL/LB
Single Arm “Stab” Switches
Goal is to prep upper body/shoulder complex for contact they will see in practice and games
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Some highlights from 3rd and 5th hour development groups today probably my favorite training day.
NO FLUFF REAL TRAINING
A: Trap bar pull
A: DB Jumps
A: Consecutive Broad-jumps
B: RDL
C: Dips
C: Forward Lunge
D: BB Row
D: TGU Sit Up
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Clips of our field work yesterday with
@BixbySpartanFB
Hitting on several themes.
1️⃣Acceleration focus warm-up
2️⃣Lateral movement
3️⃣Change of direction(planned)
4️⃣Multi directional jumps(8vector)
5️⃣Towel game(competition/grappling/agility)
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Wednesday we train the brakes
@BixbySpartanFB
1. 8 vector bound and stick
2. Multi directional deceleration
3. Figure 8 chase
4. Grid Combo Movements
5. 20 yard timed deceleration
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Introducing some new concepts to
@BixbySpartanFB
adding a session of contact prep to our weekly offseason. The goal is progressively build tolerance to contact so that when we put the odd on it won’t be the first time we hit or engage with each other. S/O
@ADRCoachDev
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Thursdays Session- our current “Conditioning Day”
Goal is to build game volumes, train reactive components, compete and have fun
Drills as follows
Contact Prep drills
Mirror to Score
Towel Game
1v1 with catch
2v2 to score
Tempo Runs (Not shown)
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Zero Hour MP group getting after today. 160+ kids. 10+ Sports coaches helping run the training session. It takes everyone if you want to truly train as many kids as possible
@HomeofSpartans
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Our outside and weight room session for
@BixbySpartanFB
today
1. Wall drive: Emphasis on Drive and Switch
2. Resisted Sprints
3. Complex: Repeat broad, skip distance, rolling sprint
4. Wickets and High Knee bleeds
5. Fly-10s
1. Cleans
2. Zercher R Lunge
3. Triple jump
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After school 8th grade hitting some First Position Cleans. Almost 90% of these kids took 7th grade S&C last year and trained in the summer. Looking sharp after about a month off!
@BixbySpartanFB
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Little clip of our development lift today.
@BixbySpartanFB
A. DB Split Jump w/ Depth Jump hurdle hops
B. Cleans
C. Chin-up ISOs and Neck Bridges
D. Shrugs
D. Split Stance calf raise
D. supine reactive hip (s/o)
@BrandonHerring0
for these
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5th hour hitting “ 2s” pause squats. The goal with these is too regain depth lost from some of our in-season phases and accumulate some good reps coming off of break for all are sports. We hit 55-65% 4x5 with the option to bump weight according to feel as long as reps are crisp
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FB is Alactic-Aerobic (Run fast recover in between). Many programs neglect both and just train Lactic( think 300yd shuttles) We used Mulit-movement tempo runs and some grappling for the bigs today for our “Low day” work to help us develop our aerobic system to help us recover.
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Session 1 SPA:
@BixbySpartanFB
Real Training no fluff
Barefoot Warm-Up
Linear Speed Mechanics(Front/Back Side)
Resisted Sprints
Broad Jump Test
RPR
Timed Flys
Weight Room
Cleans
Zercher Split Deadlift
Vertical Jumps Test
Step Ups
SL-Glute Bridge
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First day implementing the 8-vector jump circuit from
@ElonPerformance
.The video shows the 90 and 0 degree jumps. There was good intent today still some more work to do to get it to look more extensive.
@BixbySpartanFB
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Snapshot of our outside work. Grappling work and agility with some low intensity conditioning at the end. Our goal is to train in the most holistic way possible so we are prepared for season
@BixbySpartanFB
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Physicality can be taught! Most of the time a lack of physicality comes from lack of understanding position and technique. Also with high schoolers and younger athletes getting them used to being in some on else’s space helps tremendously.
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Top 10 Bench Press performances from today’s bench test.
Big weights were moved today.
@BixbySpartanFB
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Multi-direction tempo runs with
@BixbySpartanFB
Goals: Train the aerobic system to develop the ability to better recover between training sessions and recover faster between high outputs.
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Thank you
@HomeofSpartans
and
@BixbySpartanFB
for making this happen all new weights in the Power house. Still waiting on our red 25s then we will be fully decked out. Thank you
@IntekStrength
for the great equipment and design
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First day back! 350 athletes between two weightrooms rolling!
@BixbySpartanFB
@HomeofSpartans
@BixbyHSBaseball
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155lbs from
@GracyWernli
. Basketball girls had 6am practice and are getting after in weightroom today
@HomeofSpartans
@BixbyBasketball
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Another Monday another day attacking Cleans!
@RobbJersey
with a smooth double at 300
@BixbySpartanFB
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Thank you
@NHSSCA
for recognizing Bixby High School’s Strength and Conditioning Program as a Program of Excellence.
@HomeofSpartans
@taylorlsolomon
@BixbySpartanFB
@BixbyHSBaseball
@Bixby_Wrestling
@bixbytrack
@BixbyBasketball
@Bixby_Cheer
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Huge addition to help with our ever growing numbers!
72 power racks between 2 weightrooms!!
#strengthculture
@HomeofSpartans
getting an upgrade! Thank you
@power_lift
for setting up so quickly!
@BixbyPS
students and athletes are going to love the new equipment.
#PowerLiftProud
#strengthculture
@BixbyStrength
@BixbySpartanFB
@BIXMID
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Spring ankle series in our recovery day in 0 hour. The feet are the first and last thing that our body has in contact with the ground. It has to be compliant and stiff. ISOs help it become stiff on ground contact thus leading to greater force being put into the ground when we run
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First member of
#Club300
in 2021.
Expecting 7-8 more.
Great job
@mileshill3gmai2
"I got more in the tank...." As you should.
#ProveTheCulture
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The middle school performance class keeps growing! This will be the NOT so secret weapon for
@HomeofSpartans
for years to come. 150 in class today.
@BixbySpartanFB
@BixbyHSBaseball
@BixbyBasketball
@BixbySpartanSB
@bixbytrack
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Over 100 middle school athletes in the weight room today. We prioritize development here at
@HomeofSpartans
#strengthculture
@BixbySpartanFB
@BixbySpartanSB
@bixbytrack
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Had a PR party today in the weight room. Top 15 PR’s from our football guys on bench press.
@BixbySpartanFB
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Some contrast training to start the session today. Accelerated jumps + weighted jumps. Working different aspects of the force velocity curve as this was followed by heavy box squats.
@BixbySpartanFB
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Our mission is to train as many students as possible and provide high level process oriented training for all of our student athletes. Here is a look at how many kids go through both of our weight rooms every day.
#development
@HomeofSpartans
@BixbyPS
@BixbySpartanFB
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You VS. The weight room she told you not to worry about it.
@plae_us
@HomeofSpartans
@BixbySpartanFB
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5th hour hitting their “Potentiation Circuit”. Every day we start with a very basic warm up then proceed to a Jump Circuit or an Upper Body Power circuit. This does two things.
1. Trains different qualities such as Elasticity and Conc/Ecc RFD
2. Preps us for main lift
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What gets measured improves! Adding GPS tracking with
@titansensor
and Velocity Based training with
@VmaxproTraining
next semester!
@BixbySpartanFB
@HomeofSpartans
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Upper Auxiliary today.
MB Chest Slams (Bigs/LBs)
Shoulder Taps (WR/DB)
Loaded Chins
Why?
Slams to prep the bigs/LBs for strike volume come pre-season
Shoulder tap progression for WR/DB for shoulder stability when coming into contact with ground or opponent.
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Officially 219 student athletes signed up for zero hour weight training this semester big things happening in Bixby
#strengthculture
@HomeofSpartans
@BixbySpartanFB
@BixbyBasketball
@BixbyHSBaseball
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I will write a "sport specific" program when the athlete has met both of the following criteria:
1. Is at the collegiate or professional level for that sport ONLY
2. Has trained correctly at a minimum of 3x/wk for 46-48 weeks/yr for 6 years
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Hitting some heavy doubles this week. Just Kirk with an impressive double at 430.
@BixbySpartanFB
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Great week of testing by all our groups this week. Finished of the week with some “Arm Farm” or what I like to call “Win the Warm-Up” work.
@BixbySpartanFB
@BixbyHSBaseball
@BixbyBasketball
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"Coach, I've never squatted that much before"
"That was my max, I just hit that for 3, and it was easy"
"I've been sleeping more and its helping. I feel better"
"Coach, what can I do for _________ to get better?"
It's only 9am.
#strengthculture
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Todays The Rack ™️ competition was sled pushes for time. Had three close times so had to settle with a final race.
@BixbySpartanFB
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Max-Velocity day. Stations as follows
1️⃣Front side mechanic work
2️⃣Bounding progression and Vertical oriented jumps
3️⃣Resisted Sprints
4️⃣MB thigh Punch and crescendo runs (building rhythm)
5️⃣RPR and Neuro
6️⃣Fly-10s timed
@BixbySpartanFB
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Athletes who don't buy into the process don't get to be apart of the results.
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New addition. 7th and 8th graders training YEAR round. Learning how to move! This is going to be huge for their development
@HomeofSpartans
@BixbySpartanFB
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Day-3 Field Work building the “Hardware”
1️⃣ 8 Vector Jumps
2️⃣ Later Iso with plyo step sprint
3️⃣Figure 8 Runs
4️⃣ 8-Vector COD
5️⃣RPR
6️⃣Curved Run-In Fly (Timed)
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Hit some Clean testing today. Great job by everyone giving great effort today. A lot of these kids have put in a tremendous amount of work and it’s showing up.
@BixbySpartanFB
@HomeofSpartans
@Bixby_Wrestling
@bixbytrack
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Practice starts next week. The goal this week is to start preparing our athletes for the demands of sport practice . Worked up to 60 plays today with
@BixbySpartanFB
Incorporating combative and reactive drills along with some skill work. You can work hard and smart
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Every month I write an article on what we are currently doing at Bixby. This also includes some education on the why of what we do or going to be doing in are program.
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Lifting in season when playing multiple games a week is always tough. Find times to load but still adhere to Inseason principals such as low volume, low eccentric load and higher intensities. 2 days with no games so we hit “Pin squats”
@coopermoore04
killing it.
@BixbyHSBaseball
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150 7th-8th grade Girls and Boys working hard. We are committed to development here at Bixby.
@Bixby_Wrestling
@BixbySpartanFB
@HomeofSpartans
@bixbyvb
@BixbyHSBaseball
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What 2 years of making up your mind gets you. 275lbs back squat for a 15lbs PR after
#SQUATOBER
@riallen108
aka "The Absolute Unit"
#ProveTheCulture
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Some solid progress from 8th grade this morning on cleans. Two thoughts on teaching cleans that I’ve found useful over the past year.
1. Get them pulling from the ground as soon as you can
2. teach a full catch before power
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In HS the majority of in-season lifting will always be before practice. This makes it hard to program for post chain work especially the hamstrings. One way we get this is done is to perform post chain work the day after a game. This gives us two days in a row w/o any practices
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321 student athletes signed up for Zero hour Strength and Conditioning now time to organize and make it all happen artwork via
@pence_taylor
@HomeofSpartans
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Clean complex with our freshman today. Working pulls from the floor more specifically the first pull to the knee .
@HomeofSpartans
@BixbySpartanFB
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Juice the system! The day before games we hit a very low volume of fast movements. The idea is to keep the nervous system “tuned up”. This is an example of our UB portion.
The order exercise were
1. Plyo-Push-up 3x4(not shown)
2. Power I-Row 3x6
3. MB Chest throw 3x4
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Part of our clean progression sometimes you don’t need a pvc or a barbell with grade schoolers. Teaching concepts such as getting “under” the medball can help in the long run. It’s also fun
@BixFoundations
doing a great job today
@BixbySpartanFB
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There is always a way to keep training. Zero excuses from
@DylanHasz
he’s a DUDE
Training consistently is key to
@BixbyStrength
. Finding ways to get our work done is critical. Here
@DylanHasz
finds a way to properly work through and make progress. We are proud of his commitment to the process.
#strengthculture
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Freshman hitting our take on “Javorek Complex”
6 RDL
6 Row
6 High Pull
1 Clean
6 Front Squats
6 Push Press
31 reps
So 100lbs= 3100lbs of work
@BixbySpartanFB
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Last progression on our vertical jumps. Adding a run in ups the intensity and jump height. Adding the PVC adds a competitive element. Also made it easy to put 140 kids through and make sure everyone got there jumps
@BixbySpartanFB
@BixbyBasketball
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ISO Sandwich RDLs via
@WSWayland
w/Plate Push up holds for our transition block for
@BixbySpartanFB
ISOs help regain ROM lost in season and help with tissue remodeling.
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215 Freshman training today. This week is our intro phase. Almost 75% of these freshman have trained as 7th and 8th graders. It’s always important to go back to basics.
A:Plyometric circuit
B: Pattern circuit
1. Row
2. Push up
3. Pistol squat
C: Zombie squat ss BPA
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170 Middle School Athletes in the weight room today. All improving each day.
#LTAD
@HomeofSpartans
@BixbySpartanFB
@Bixby_Wrestling
@BixbyVolleyball
@BixbyHSBaseball
@bixbytrack
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Big win for
@Bixby_Wrestling
yesterday. Heavy doubles for
@JackPuckett2022
after winning his match yesterday. We lift in-season.
#bixbybuilt
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A look how we are using technology in our football program.This will only grow each year in all sports. Using GPS helps us be more accurate in our training prescriptions for our our athletes. Thank you BEEF Grant for the funding for these devices.
@HomeofSpartans
@BixbyPS
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What working hard as an 7th and 8th grader will do.
@Cooper_Parker12
came in with a solid foundation. Now we’re finishing up our first block of training maximizing the Power Position “1st Position” in our clean and he smoked 215.
#225
soon to come
@BixbySpartanFB
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Using our new projector! Friday is Freelap Friday in our middle school classes. We highlight the top 5 times for boys and girls and also highlight the top 5 most improved from week to week. Record Rank and Publish.
#RRR
⚡️⚡️
@bixbytrack
@HomeofSpartans
@BixbySpartanFB
@pntrack
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7th graders hitting tempo clean pulls today with weight for the first time. Learning to get into proper positions. This is our first progression for teaching the clean after months of front squats and Rdls
@BixbySpartanFB
@BixbyBasketball
@Bixby_Wrestling
@BixbyHSBaseball
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Some highlights from a couple of groups today. Our goal is to be as comprehensive as possible developing our kids. Also trying to to do my best
@BigRichContent
impression
@BixbySpartanFB
@bixbytrack
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Another day another brick laid building the foundation for
@HomeofSpartans
#strengthculture
@BixbySpartanFB
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Being consistent in training is the most important part of in-season lifting. A couple of clips of
@BixbySpartanFB
killing their pre-practice lifts and staying the course.
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Top 10 Bench Press numbers from todays testing. Some very impressive displays of strength.
@BixbySpartanFB
@BixbyHSBaseball
@bixbytrack
@BixbyBasketball
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Day 4 Weight room work.
MB chest throw distance (measured)
LM Jerk (not shown)
Floor Press
4-Way Pull-ups
Neck Push-Ups
Zercher Shrugs
DB Rows
#FunctionalTraining
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If you want to watch a dude who plays with relentless effort watch
@jett_turner06
play. Hit 20.5mph running down a play that could have scored then played 7 mores snaps in row in the red zone holding the other team to ZERO points in the process all due to this hustle play.
October 6, High School Leader Board is up!
Top Speed - OKLAHOMA
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Gonna need more room the rate this is growing. Super proud of our middle school athletes and there focus today with around 150 athletes
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All here and accounted for! 18 trap bar mods from
@IntekStrength
going to be huge piece of equipment here!
@BixbySpartanFB
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S&C !!DOES NOT!! create athletes. It allows athletes to express their talents to their highest potential. If you hold your kids out from the weight room or do not encourage great effort within your sport program, you are doing them an incredible disservice.
Izzo ‘The weight room, strength and toughness is so important ‘. High school athletes take notice. If u want to achieve greatness in any sport u better be great in the weight room first.
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295pr clean yesterday by
@BickleNate
PS. Bring better shoes next time. 300 on way
@BixbyHSBaseball
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Where have I seen this before…. 60 play “script” 1 week before practice. Great minds think alike🤝
One of my favorite sessions.
Great for the last training block before camp.
As mentioned, I think it's a great RTP sort of test.
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