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. This plan takes full advantage of having an outdoor area. Give players a rest and water break between each set of stations.
Warmup (10 min) Light Stretching, Form Runs
Throwing Skills (10 mins) Have players partner up and throw to each other.
Two Ball Catch Play catch with two balls, throwing one while the other is in your glove. After throwing the ball, take the ball out of your glove and keep it in your throeing hand until you catch the next ball. This drill will help eliminate sloppy glove placement and encourage holding the glove close to your body while throwing.
Long Toss Players gradually extending the distance between throws until they are throwing as far as they can and as fluidly as possible. Take a step back after every throw. When they get to their max distance, gradually move closer and now are throwing line drives to their partner as hard as they can and as fluidly as possible. If space is an issue indoors, it can be done throwing into a net.
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.
Individual Skill Stations (40 mins) Split into 4 groups (5 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.
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.
Barehand Grounders Start by working the left right footwork and fielding the ball one handed. Add second hand and steps after fielding. Add a bucket or cone to have the player round off his approach to the fielding spot.
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
Live Ground Balls Advancing from the above stations, now the infielders are getting live ground balls. It is important here to keep the infielder moving through the grounder and not getting caught flat-footed. As a right-hander approaching a ground ball, your last two steps are right foot-left foot, then get into fielding position to field the ball, continue on and step and throw to the base/target. It is opposite for lefties. To reinforce, have fielders take a few extra steps toward target after throw. Concentrate on fielding the ground ball in the middle of your body with your hands out front. Two coaches hitting ground balls to two different positions (Coach 1 hitting ground balls to 3rd base/2nd base from left handed hitter's side. Coach 2 hitting ground balls to 1st base/shortstop from right handed hitter's side).
Short Hops Coach is throwing short hops to player to backhand, forehand and middle (can also be done during catch with players throwing to each other). Short hop should be thrown so it bounces approximately 6-12 inches in front of fielding position of fielder. How to go out and get a forehand short hop - With fingers pointing to the ground on glove hand with arm extended, place glove where ball will bounce up and push hand to ball, simultaneously close glove, and close wrist to chest. How to catch a backhand short hop - Catching a backhand hop is all about timing and being able to keep your glove behind the ball for as long as possible. Your glove action on a short hop should be down, out and up. That is, when you reach for the short hop, your glove hand extends down below the ball (right behind the path of the ball), goes out to meet the ball, and continues up past the path of the ball and up. VIDEO VIDEO
In-Between Hops Coach is throwing in-between hops to player to backhand, forehand and middle (can also be done during catch with players throwing to each other). This is the hardest hop to catch and requires as much skill as luck, due to the uneven surface you may be playing on. An in-between hop should be thrown so it bounces approximately 2'-4' in front of fielding position of the fielder. This is a hop he needs to catch on the way up from the bounce. How to catch an in-between forehand hop - With fingers pointing to the ground on glove hand with arms extended and glove open and throwing hand close by with palm facing ball, place glove where you think ball will bounce up and funnel ball into stomach securing with throwing hand or push hand to ball, simultaneously close glove, and close wrist to chest. Either technique may have the same rate of success. How to catch a backhand in-between hop - Same action as shorthand hop except now the height of your glove will be higher as the expected bounce will be higher. Down, out and up with the glove hand. VIDEO VIDEO
Pitching Skills (15 Mins)
Two Knee Drill Player is square to their target 10-15 feet away; knees shoulder width apart with glove side knee slightly in front of throwing side knee. Emphasis on short, whip like arm motion. The elbow should go straight back and then straight forward to throw. The hand and ball should never drop down to the waist line. The player can imagine they are elbowing someone behind them before throwing. The player should also focus on a quick change of direction with the elbow, do not let them pause or delay with the ball behind their head. Must allow weight to finish out front after release bending at the waist, if the player falls forward that is ok but not necessary. It is very important that the player doesn’t shift their weight backwards after release. VIDEO
Perfect Finish Drill The player will perform this drill 10-12ft from their target. The player starts this drill in a finish position (lunge position, front foot out in front of front knee, back knee low to ground but not on the ground, chest square to wall). Player must maintain solid leg positioning until release, legs should not sway. Will the ball held in front the player begins with a slight movement to bring their chest down to the knee (legs should not move). The player will then pull back, pinching their shoulder blades together and arching their back, keeping their shoulder square to their target. Arm should be in their natural arm slot with the forearm laid back as far as is comfortable. The glove hand should create a mirror image of the throwing arm. As soon as the player has laid back as far as possible they should snap forward as if they were pulled back by a rubber band and then let go. On release the players front leg should firm up, their back leg will come up off the ground and raise over their head, their waist should bend putting their chest down against their front knee. VIDEO
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
Crossover Drill The player will begin this drill in the set position but he will cross his front foot over his back foot so it sits directly behind the front foot. The player begins by sticking his front hip out toward the target. This position should be achieved will very minimal tilt to his shoulder plane. As the player eases his front hip toward the target he is waiting for the moment when he feels he will fall over. At this point the player should lift his front leg high and drive as fast and hard as possible off of the back leg. Emphasize that as soon as the leg lifts the player must try to go faster and more powerful than ever before. The player will need to speed up their arm slightly to ensure that the entire body is in sync. Drill can be performed anywhere between 45-75ft. VIDEO
One-legged Hops This drill should be done at 45-75ft The player begins in the set position standing on just their back leg. Begin the drill by jumping as high and far as they can in the direction of their target. As their back foot lands weight should shift to the inside part of the foot, back knee gets inside of the back foot and the player drives as explosively as possible while striding out. When the front foot comes down it needs to firm up allowing the player to throw out over a strong front side. Players must keep weight on the ball of their foot not on their heel. 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
Pickoffs Getting kids used to throwing 1st/2nd base. From the stretch or set position, step back off rubber with pivot foot (throwing side foot which is in contact with the rubber) first. For throws to 1B, make sure 1st baseman is holding runner on properly (right foot against inside corner of the bag, glove up and ready to receive throw, feet in-line with the pitcher). From the set position, pitcher can only move his head. If he fakes with any part of his body, a balk will be called. From the wind-up position, the pitcher must first step off the rubber with his pivot foot (throwing side foot) first, or a balk will be called.
Pickoffs Second For throws to 2B, pitcher can turn either way (practice both). Also, for throws to 2B, from the set position, pitcher may lift stride leg and continue step backwards in one motion toward 2B for pickoff. Explain to your pitchers to step off before throwing to a base if the runner leaves early. Once picked off, you may need to treat the pickoff like a rundown and run directly at the runner, forcing him to choose a direction to run.
Slide Step Getting kids used to having a quick delivery to home plate. Lead arm and stride foot need to break together. Pause at stride landing and check arm position (equal bend, palms facing away from each other, parallel to ground), direction of step (straight to catcher).
Team Skills (10 Mins) Split into 2 groups with players at respective positions.
Relays Relays constitute longer throws. Have outfielders throwing from the outfield fence to cutoff man (shortstop/2nd baseman). Make sure cutoff man gets out toward outfielder with arms up for easier target. Use pitcher for cutoff man for throws to home from the outfield.
Cutoff Survivor Outfielders throwing from their positions (or one position) through the cutoff man. Last one to throw through wins. Add extra balls so they need to run and make more than one throw in a row.
Hitting Stations (30 mins) Split into 4 groups and rotate through.
Front Toss Coach flipping balls underhand from 10'-15' in front of the hitter (use screen). Make a firm toss. Can be used to work on inside, middle, up, down or away pitch (gives thrower better control). Bat Speed - Make an even firmer toss to hitter to develop more bat speed and eye-hand coordination. Make softer toss to promote hitting position and off-speed pitches. VIDEO
Soft Toss Coach flipping balls underhand from the side of hitter at a 45 degree angle. VIDEO
Soft Toss - Front Knee Down Coach flipping balls underhand from the side of hitter at a 45 degree angle with the hitter having front knee down and rear leg extended behind him. Puts the hitters upper body already in the position you want them to be in. This is a corrective drill and should be utilized as such. For a hitter who tends to uppercut at the start of his swing, this is a good drill. Promotes a more initial downward path with the hands to the pitch. Emphasizes bat path VIDEO
Heavy Ball Drill During tee work or front toss, use heavier balls. Can be a deflated soccer ball, basketball, 16 inch softball, etc. Works on top hand strength through the ball. Pay attention through contact with the arms/hands. Emphasizes power through contact
Swing Plane Drill Attach a string on the perceived line of the incoming pitch from an L screen or other attachment to behind the hitter. String must be tight. Using a tee (easier), set the tee up just above the string on the outside of the string. Hitter has to miss the string and hit the ball. Probably one of the simplest and greatest drills ever created, if done properly. Emphasizes proper bat path. VIDEO
Pitch Focus Drill When taking batting practice, hitter yells "ball" as soon as he sees it out of the pitchers hand, then hits it. This drill gets your hitter to see the ball as soon as possible out of the pitchers hand. A good timing/stride drill. At the younger levels, not appropriate. But once kids get into their teen years when pitchers are getting more consistent with their off-speed, it can work well. Helps your hitters understand pitch speed and ball spin because they are more focused on the ball. VIDEO
Team Game (20 mins) Use this time at the end of practice to have a cool down and more light coaching and practice.
Piggy Move Up Hitters bat and run bases until they make an out then go to right field. All other fielders rotate and first baseman goes to hit.
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