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.

C. On both knees

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 "The Accurate Hitter"

Goal: Drill allowing players to hit at all fields

Description: With a coach standing in front of the player at 30 feet and throwing overhand, simply ask the player to hit the ball.

Equipment: Cones (4), balls, bats

You will need 4 cones for this drill. Cones #1 and #2 will be placed at shortstop at 15 feet apart while cones #3 and #4 will be placed between 1st and 2nd base at 15 feet apart.

On the first 5 balls thrown, 3 have to be hit between cones at shortstop. On the next 5 balls, 3 have to be hit between cones in the middle and on last 5 balls, 3 have to be hit between cones between the 1st and 2nd base area.

The ball has to reach the outfield portion, rolling or in the air.

Variation and progression:     

A. Start with one area only.

B. Add a point system

Key points:

Feet wider than shoulders

Hands high and back

Hands together on the bat

GAME & GENERAL KNOWLEDGE

Exercise "Single/Double/Triple/Home Run"

A hit that gets a batter to 1st base is called a “single.” If the batter makes it to 2nd base safely on a hit it is called a “double.” And, if he makes it to 3rd base safely it is called a “triple.”

Doubles and triples usually make it past the outfielders, allowing the batter to advance around the bases more easily.

Sometimes, a batter makes it around all 3 bases and back to home plate in one attempt. Getting around all the bases with one hit is called a “home run.”

Exercise "Ball/Strike"

Strike: A strike is when a batter swings and misses at a pitch or doesn't swing at a pitch that goes through the strike zone. It also counts as a strike if a batter hits a pitched ball into foul territory (see 'The Field'). This is called a foul ball.

Ball: A ball, the opposite of a strike, is a pitch that does not go through the strike zone, and the batter chooses not to swing at.

The strike zone is an imaginary area that is as wide as home plate and extends from the batter's chest to his knees.

To get a strikeout, the pitcher must throw 3 strikes to the batter before he throws 4 balls.

However, a batter can never strike out (be given a 3rd strike) on a foul ball.

If a batter gets 4 balls before he gets 3 strikes it is called a “walk” and the batter automatically goes to 1st base.

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.