Creating Front Side Resistance by Sherry Werner, PhD
Objective: A hitter must create resistance on the front side so that the hands can move quickly to the ball. The same applies in pitching. A pitcher must create front side (stride leg) resistance in the order for the throwing arm to move quickly through the windmill motion. The purpose of the leap series is to allow an athlete to feel what it is to create front side resistance in pitching.
Drill: The leap series consists of 3 drills:
(1) leap and stick: the pitcher starts in a balanced position on her dominant side (push/drag leg) foot. With the opposite leg (stride leg) off the ground, the pitcher leaps out (not up!), from the push/drag foot, and lands on the stride leg foot. The landing should be on the ball of the foot and held for 5 sec.
(2) leap and hop: the pitcher starts in a balanced position on her dominant side (push/drag leg) foot. With the opposite leg (stride leg) off the ground, the pitcher leaps out (not up!), from the push/drag foot, lands on the stride leg foot and then immediately hops straight up and lands again on the stride foot. The landings should be on the ball of the foot and the hop does not need to be high but does need to be quick.
(3) leap and push back: the pitcher starts in a balanced position on her dominant side (push/drag leg) foot. With the opposite leg (stride leg) off the ground, the pitcher leaps out (not up!), from the push/drag foot, lands on the stride foot, and then immediately hops back to the push/drag foot. The landings should be on the ball of the foot and the hop backward does not need to be long but does need to be quick.
Each of the three drills should be repeated 3 times and followed by 2 fastballs in order to transfer the feel of the drill to the pitch.
Reacting to Throws as a First Baseman by Leah O’Brien Amico “Olympian”
Objective: To react quickly to balls thrown to first base by infielders and becoming confident in fielding bad throws.
Set-Up: First baseman sets up in her ready position with a coach/teammate throwing the ball from different positions. The first baseman would drop step with her right foot (chest open to the field) and run back to get to the base, putting her foot on the middle of the inside of the base. The foot placed on the bag should be the left foot for
Objective: Teach communication and aggressive defense in the outfield.
Set-Up: Have 2 outfielders side by side in the outfield, preferably in left center and right center. Have a coach set up to hit balls
Objective: To teach how to effectively use a batting tee.
The tee is one of the most useful tools for training to hit a fast pitched ball. It allows you to work on your swing in a controlled, stable environment, with an assistant, or on your own. Additionally, you can use it to add difficulty
Objective: Helps train base running, and picking off players.
Put a base runner at first base.
Place a pitcher, catcher, and first baseman in their defensive positions.
Place a bag of candy on the base path between first, and second.
Objective: Helps train catchers to get the ball out of their glove quickly and make the throw.
Draw a line between your feet in the catcher’s box or where you set up.
From the middle of that line, draw a line in the direction of each base.
You will either have a T (more like a + to second base) or a V (to first or third base).
Have someone throwing you pitches from the front.
Objective: To improve a players agility, quickness, and throwing accuracy.
1- The player is in the center of the clock, facing 12 o’clock.
2- The coach will shout 2 instructions:
Objective: To get players to improve their skill for making various throws quickly and accurately, as well as making correct decision as to which throw is best for a specific situation.
Points Of Emphasis: Use least amount of time necessary to move a ball to a location accurately. Learn to throw from various body positions and arm slots, adjusting and compensating as needed. Step only when necessary. Learn to throw with body control instead of balance. Realize that throwing hard may take too much time, especially at short distances. Be prepared
Objective: To practice seeing, and reacting to pitch location to gain better hitting production of contact and power.
Equipment Needed 2 or 3 tees needed (optional laser pointer) and a partner.
–If 2 tees you need them set for inside edge of plate(higher) and outside edge (lower)
–If 3 tees then you need them set as inside edge of plate (higher), middle (between height of in and out tees) and outside edge (lower)
Objective: The player is working on communication, covering ground, sacrificing your body.
Explanation: Coach will set up 4 cones in the shape of a square, approximately 30×30 feet. 2 players will go at a time and begin in the square. Coach throws 8-10 balls at random spots within the square. Players should call every ball and toss them out of the square once a catch/miss is made. Coaches do NOT make corrections about form or technique because players should