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:

H. Sprint, baseball start

I. Backpedal run

E. Football sprint

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:

C. On both knees

F. Execute 3 circles before throwing

- small circle

- medium circle

- large circle

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

HITTING

Exercise "Drill with Pitcher"

Description: With a coach located at 20 feet in front of the player, toss the ball with both knees on the ground while asking the hitter to hit the ball.

Players are usually set up as follows:

- 2 players hitting

- 2 players catching behind hitters

- 1 player feeding balls to the coach

- rest of players in the field (gathering balls)

Players rotate (in pairs) from the field, to catching behind the hitters, to hitting, and finally back to the field.

After coach has thrown a ball to one hitter, he/she immediately throws the next pitch to the other hitter.

Players rotate after each group has had 10-15 quality swings.

Equipment: Balls and bats

Variations and progression:

E. Plastic bats, badminton birdies.

F. Cut hockey stick, wiffle balls.

Key points:

Feet must be wider than shoulders

Hands high and back

Hands together on bat

GAME & GENERAL INFORMATION

Exercise "Fair / Foul Ball"

Together the infield and outfield make up what is known as “fair” territory. Batters want to hit the ball into this area as it allows them to start running the bases (and hopefully end up scoring a run for their team).

Straight lines drawn on the field from home plate to the outfield fence are known as foul lines and they separate fair territory from foul territory. If a batter hits a ball behind or outside of fair territory it is called a “foul” ball. A batter cannot start running the bases on a foul ball.

Exercise "Be positioned depending on the hitter"

The defensive positioning will vary depending on who comes up to the plate. For example, a weak left-handed batter will allow the players on the left side of the field to play in. The opposite is true when a weak right-handed batter comes up.

The players will have to cover more ground when a power hitter comes up to the plate. The defense will also have to shift to the right or left depending on the hitters’ tendencies.

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.