The Wheel

WARM-UP

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:

C. Shuffle steps

D. Cross steps, front and back

E. Football sprint

H. Sprint, baseball start

Warm-up:

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

Throwing and receiving:

Exercise "The Wheel"

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

Equipment: 1 “Incrediball” for each player

Variations and progression:

B. Player sits with legs crossed.

E. Players are executing on command:

1)           Throwing arm goes down

2)           Reach back

3)           Lift arm to shoulder height

G. Add one step with the glove side (giant step), just before throwing

HITTING

Exercise "T-Ball"

Exercise "T-Ball"

Description: With a partner or a coach located to the side of the player, ask 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

Variation and Progression:

C. T-ball to hit inside

E. 3 swing and hit

Key points:

Feet wider than shoulders

Hands high and back

Hands together on the bat

BASE RUNNING

Exercise "Gimme 5"

Description: Place bases 30'-40' from players; 4 groups of 3. Players, in turn, take a swing at an imaginary ball, drop bat, run as fast as possible past their base, give the coach “high 5,” return to base as if running to 2B.

Equipment: Set of bases (4), bats (2)

Variation and progression:

A. Simulate a swing with a plastic or aluminum bat.

B. Hit a badminton birdie.

C. Hit a wiffle ball tossed.

D. Hit an object and run towards 1st base.

Key points:

Make sure players are running full speed across the bag, slowing down only after touching it

GAME

Exercise "The Game"

Complete your practice by playing a game, as per Rally Cap rules.

*refer to "General Information" section to get information about rules and game format.