This is a well rounded practice that works on individual skills as well as team skills. It also provides a balance of throwing, infield, outfield, hitting, and teamwork. Give players a rest and water break between each set of stations.
Warmup (10 min) High knees, jog, jumping jacks, power skips, mountain climbers, side shuffles, sprint from back
Throwing Skills (10 min) Have players partner up and throw to each other.
Feet Planted Drill With both feet planted shoulder width apart and pointing toward partner about 20 feet apart, rotate and throw to partner. Start with ball in glove at chest. Pay attention to starting in an athletic position (knees slightly bent), hand break (hands should break palms down), arm angles (upper arms parallel to the ground, equal bend in the elbows, palms facing away from each other) and upper body rotation (front shoulder should point at partner). Pause at hand break to check form, then throw. Glove position during throw (glove should stay near chest during throw). Follow through (throwing arm should end over glove side knee). VIDEO Point and Whip
Toes pointing at partner Point throwing arm at partner, fingers on top of ball Retract throwing arm to L position behind head, rotating hips Throw ball emphasizing whip on the finish VIDEO
Sideways and Wide
Crossfire Drill Player stands with glove side shoulder pointed at their target. Must be in an athletic position with feet outside of shoulders, bend in the knees, weight on balls of feet, and a slight forward postures with upper body. Drill can be performed anywhere between 25-65ft. Player should rock forward shifting weight toward front foot, as this happens the arms cross in front of the body with the throwing hand on top. As the arms separate weight is loaded up into the back leg. As the player drives his weight off of his back leg the front foot steps forward and he throws. We are trying to have a loose, whip like arm action. As the player shifts his weight back he should drive both elbows back and pinch his shoulder blades making a “W” shape with arms. We want the elbow to redirect quickly once it gets back, players should not pause with the ball in this position and the ball should not be visible behind their body (their elbow will be visible). VIDEO
Step And Throw Start with feet planted, facing partner and ball in glove at chest. Thrower takes a step forward with throwing side leg and throws to partner. In addition to all above fundamentals (hand break, arm angle, glove position during throw and follow through), now coach is paying attention to thrower getting sideways to his partner and the direction of his stepping leg. VIDEO
Step Behinds Drill should be done at 50-60ft. This version of the drill is done more slowly, at a walking pace. Emphasis is on body position and feeling for the balance point. The player will begin in the set position; he will then use his back leg to step behind his front leg. As the back leg lands the player should have they body in a position with their front hip leading them to their target while keeping their shoulders level. As the player feels like he is about to fall forward he will lift his front leg and drive forward as he throws. Be sure to reach the ball as close to the target as possible and maintain a strong front side through release. VIDEO
Quick Hands and Quick Feet Partners are throwing to each other and moving their feet quickly to the ball and getting the ball out of their glove and in throwing position fast. Receiving partner should be in an athletic starting position, have his hands up at chest level, and have his elbows down in a relaxed position. Use your feet to move to the ball and catch the ball in front of your body with arms nearly fully extended. Catch the ball in the palm of your glove and secure with throwing hand. In the same motion with throwing hand already on ball, transfer ball to throwing hand and get sideways to your partner in throwing position as fast as possible. Pause, check form, then throw.
Corners
Have players in a square and have them throw it around the bases Home->1st base- >2nd base- >3rd base-> back to home. Repeat only now throwing the opposite way.
Individual Skill Stations (40 min) Feeds to second base.
Middle infield figure eights.
Star drill
Partner Drills -
Short Hop Drills
Grounder Drills
Progression - Stop Grounders with feet, barehand, between legs
Grounder Ladder
Backhand and Forehand Grounders This can be done hitting or just rolling grounders (or throwing) for more control. Concentrate on good fielding position. Really important for fielders to bend their knees here to field ball in front of them. First backhand should have both feet pointing forward fielding the ball backhanded. Second back hand should incorporate crossover step, feet inline and backhand glove work. End with some really hard backhands they really need to run for. VIDEO VIDEO Split into 3 groups (8 min stations). Players work on individual skills.
Ground Balls Make sure you keep the ball in front of you. On a hard hit grounder, going down to one knee is advised. Play the grounder like an infielder. Field ball in middle of body, hands out front. When charging a ball, execute footwork to field ball in front of toes on front foot allowing balance to get good throwing momentum. After ball is caught, crow hop and quickly throw ball in.
Around The Cone Drill Have fielder stand directly behind a cone (or bucket) about 12' away. Place a ball on the ground about 12' in front of the cone on the other side. Player starts in fielding ready position and comes around cone to the right (for right handers) and fields ball and throws to a target to his left. As the fielder nears the ball, his last two steps (for right handers) is right foot/left foot, then field the ball with both hands. Fielders throwing side foot should come in front of glove side foot and toward target during the throw. To keep momentum going, take a couple extra steps after the throw towards target. The fielding, throwing and extra steps after throw should all be done fluidly and in one single motion without stopping. VIDEO
Around The Cone Drill Live Have fielder stand directly behind a cone (or bucket) about 12' away. Player starts in fielding position and comes around cone to the right (for right hander) as coach rolls ball at him about 12' in front of the cone. Player fields ball and throws to a target to his left. As the fielder nears the ball, his last two steps (for right handers) is right foot/left foot, then field the ball with both hands. Fielders throwing side foot should come in front of glove side foot and toward target during the throw. To keep momentum going, take a couple extra steps after the throw towards target. The fielding, throwing and extra steps after throw should all be done fluidly and in one single motion without stopping. VIDEO
Slow Rollers Line players up at 3rd base (or shortstop) and roll them slow rollers and have them throw to 1st base on the run. Roll ball slow enough so player has to bare hand the ball. Make sur. the right handed player has his left foot forward when fielding the ball Switch directions and have players throw from 1st base (or 2B) and throw to third base. VIDEO
Side To Side Pick Ups With coach about 10'-12' in front of player and kneeling down, roll one ball to players' left about 10' away. Player has to shuffle sideways and make play and flip ball back to coach. As soon as coach receives ball he immediately rolls ball to players' right about 10' away. Player shuffles sideways and makes play and flips ball back to coach. Repeat. Can do forehand and backhand grounders. No glove necessary. VIDEO Older Players Grounders on Knees
Bare hand hockey drill
Glove Extension Drill Place bat in front of grounder line. Players should start toes next to the bat, fielding the ball from a stationary position arms extending to field the ball in front of the bat. Add approaching the grounder with a righty stepping left then right to the bat and fielding the ball. For younger kids you can draw a triangle in the dirt to show where their glove should be.
GAME Battleship
Two points for rolling ball through opponents legs One point if the drop ball Opponent gets one point if you do not roll the ball through their legs
Pitching Week Five
Fastball and change-up grips
Week Six
Fastball, change-up, splitter, and curveball- 13 and older
Video Analysis
Pitch Sequence 2 fastballs away 2 fastballs in Change-up away Change-up low Hitting (60 min) Believe You Can Hit
Weeks Five and Six Use 1/3 of your time for the tee sequence and 2/3 for front toss
Believe You Can Hit
Tee Sequence Middle - away: 3-5 Swings
Hard contact is the goal. End on a good one.
Pick Three Drills Bottom Hand Drill VIDEO
Bottom hand drills are likely to be more important than top hand drill for most hitters.
Top Hand Drill VIDEO
Carry the Torch VIDEO
Balance Point VIDEO
Extension Drill VIDEO
GAME Finish with line drive contest. Best of five hits that hit the back of the cage.
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