White/Grey Caps - Practice #1

  Posted Nov 11/19 by André Lachance for Baseball Canada

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The Wheel


Between The Two


Catch the ball like an egg


The Crocodile


The Train





Running drills:


Description: All players are side by side on a line. Players do the exercise on a 45 feet distance, going and returning.


Variations and progression:

A. Military walk

B. High knees

G. Sitting, use only arms




Description: Warming up with various exercises giving opportunities to stretch the body and prepare itself for baseball practice.


Throwing and receiving:


Exercise "Handcuffs"


Description: Players pair up with each other or with a parent. At a signal, players take a proper grip on the ball.


Equipment: 1 “Incrediball” for each player


Variations and progression:

A. Players are seated, pick the ball off the ground and show it to a partner (or parent)

C. Players are seated, pick the ball off the ground and throw it to a partner (or parent)


Exercise "The Wheel"


Description: In pairs, the players play catch using the proper mechanics.


Equipment: 1 “Incrediball” for each player


Variations and progression:

E. Players are executing on command:

1)           Throwing arm goes down

2)           Reach back

3)           Lift arm to shoulder height




Exercise "Between the Two"


Description: Each player has a bat in their hands. Copy every different position the coach takes.


Every time the coach asks the players how to position themselves, they answer "Between the two". In all cases, you want "Between the two" extremes as a better method for your hitters to start from.


Equipment: 1 "bat" per player


Variations and progression:

A. Close feet (compact stance) vs. Wide feet (wide stance)

B. Straight legs vs. Bent legs

E. Complete swings without balls


Key points:

Feet must be wider than shoulders

Hands high and back

Hands together on bat


Exercise "T-Ball"


Description: With a partner or a coach located to the side of the player, ask the player to hit the ball from a tee. Ensure the tee is placed in front of home plate and NOT on it. Others pick up the baseballs.


Equipment: T-ball, various bats and balls


Variations and progression:

A. Standard T-ball

B. Hit the ball through a hoop


Key points:

Feet must be wider than shoulders

Hands high and back

Hands together on bat




Exercise "Catch the ball like an egg"


Description: With a partner or a coach located in front of the player at a distance of 6 feet, throw the ball underhand to the player. Look for players who will catch the ball with two hands.


Place players opposite each other at a distance of 6 feet. With players on 2 knees, and bare handed, have the players play catch throwing the ball under hand. For younger players, it would be a good idea to match a player with a parent.


Variations and progression:


A. On both knees, use foam balls

C. On both knees, use tennis balls


Key points:

Reach out for the ball

Bring hands toward the body when catching the ball


Exercise "The Crocodile"


Description: Coach instructs the players to simulate the proper way to receive a ground ball.


Equipment: Several types of balls (minimum 1 per player) and bigger balls.


Variations and progression:

A. Simulate receiving the ball

B. Coach rolls a ground ball


Key points:

Always put hands out like a crocodile's mouth

"Pet" the ball when receiving it

Feet and hands form a triangle




Exercise "The Train"


Description: Starting from home plate, players form a line and walk around the bases, saying the name of the base as they touch it. Parents can join in this activity.


Equipment: Set of bases (minimum of 4)


Variations and progression:

A. Coach leads the line

B. Individually, done while jogging

D. Have players start at different bases

E. Individually done by running, player goes around the bases (same as Hit Run and Throw)


Key points:

Player must learn to run on the right side


Exercise "The Musical Base"


Description: All players are jogging in the infield. At the coach’s signal, players run towards a designated base as mentioned by the coach.


Equipment: 4 bases minimum


Variation and progression:

A. Ask players to get to any base while having a maximum number of players at each base.


Key points:

Name the bases

Players cannot push each other during the game

Avoid consequences to losers