The Wheel

Light Toss

The Relay

The Crocodile

All Messed Up

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:

G. Sitting, use only arms

B. High knees

F. Heel to butt

A. Military walk

 

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:

A. Players simulate the mechanics without a ball.

B. Player sits with legs crossed.

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

E. Players are executing on command.

1)    throwing arm goes down

2)   reach back

3)   lift arm to shoulder height

 

HITTING

 

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:     

E. 3 swings and hit

 

Key points:

Feet wider than shoulders

Hands high and back

Hands together on the bat

 

Exercise "Light Toss"

 

Description: Players can do this in pairs or in groups of three (each group needs 6-10 baseballs). With a partner or a coach located at 45 degrees beside the batter, simply ask the player to hit the ball tossed underhand.

 

Get one player to kneel in front and to the side of the hitter and toss a ball with little or no arc in front of them.

 

After the hitter has had 10-15 quality swings, get the players to switch. The pitcher should keep the delivery consistent so that hitters can find their timing.

 

Equipment: Various bats and balls

 

Variations and Progressions:

B. Regular toss 45 degrees with colored balls

C. Regular toss without moving feet (no step)

D. Regular toss with one knee down

 

Key points:

Feet wider than shoulders

Hands high and back

Hands together on the bat

 

THROWING

 

Exercise "The Relay"

 

Description: Split players into 2 groups (depending on the number of players). Each team forms a line. A hoola hoop filled with balls of different kinds is located 30 feet in front of each team, with two cones placed at 15 feet and 30 feet from the hoop.

When given a signal, a player goes to the hoop and from there tries to throw a ball at each cone. Two throws are allowed. The player then returns to the line and the next player attempts the task.

 

Equipment:

Several balls (2 minimum) of all kinds

2 cones per team so between 4 and 6 cones

2-3 hoops

 

Variations and progression:

Distance -  depending on players’ abilities (closer or farther)

A. If player hits 1st cone = 1 point, 2nd cone = 3 points; first team to finish = 2 points

B. You can add challenges... between line and hoop (be creative!).

C. Without cones and hoops, teams are in line. Players throw to a partner. First team to go all the way and back gets the point.

 

Exercise "Home Run"

 

Description: Hang targets on a backstop or fence. Place one group of three players at each target. Mark out 4 lines at various distances from the target. The closest line to the target is considered a single, the next closes a double, the next closest a triple, with the farthest line from the target being a Home Run. Distances can be adjusted, according to the ability of the players in the group.

 

Target: Single, double, triple, home run

 

Players choose which distance they throw from in order to hit the target. Points are awarded as follows:

single - 1 point

double - 2 points

triple - 3 points

home run - 4 points.  

 

Objective can be to see if each player can increase their points with each consecutive throw or it can be competitive based on the total number of points made in each group.

                            

Key points:

Place 2-3 fingers on the ball, without paying attention to the seams.

Hold the ball with fingers instead of palm of hand

Step forward while pitching

 

RECEIVING

 

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:

B. Coach rolls a ground ball

C. In pairs, one player rolls the ball and the other receives it

*Do exercise with and without gloves

 

Key points:

Always put hands out like a crocodile's mouth

"Pet" the ball when receiving it

Feet and hands form a triangle

 

Exercise "All Messed-up"

 

Description: In pairs with no gloves, players face each other about 6 feet apart. Stationary, players throw the ball up in the air, left, right and below the waist; the receiving player must catch the ball without moving their feet.

 

Equipment: Various balls

 

Variations and progression:

- Use gloves

- Use tennis balls

- Use foam balls

 

Key points

Put thumbs together when catching balls chest high or higher to the left and right

Put pinkies together when catching balls below the waist

Fingers always pointing to the outside

Catch the ball using both hands