This drill is for building leg strength, improving explosion off the bag when running, and speed.
Coaches will set up the field with ladders going from home to first, small hurdles or cones, 2 feet apart, from first to second, and softballs spread about 2-3 feet apart between second and third.
The first player will use quick feet to put each foot inside each the ladder rung all the way to first base. Then the next player will start.
From first to second the players will hop over the cones or hurdles bringing their knees all the way up to their chest.
From second to third the players will lunge pick up the softball to either the right or left of the player, pick it up, and move it over to the other side, set it down, lunge, and repeat. the next player will to the same, but the ball may be on a different side.
Then from third base the player will jog back to home plate to begin again.
This is a fun drill to bond a team and get some running into a workout.
All of the girls will begin at home plate and run along the fence line one behind the other
The person in the front will hold a softball and everyone will begin running
While running the person in the front will toss the ball up so that the player behind her can catch it and to the same until the ball reaches the last player.
When the last player receives the ball that player runs a little bit faster to get to the front of the line and begin the process again.
Give the players a goal of running the entire field and having all of the girls being the leader at least once and without dropping the ball.
When the players no longer find this to be a challenge then have all of then become the leader twice before making it back to home plate! Keep if FUN!
This drill is great for the off-season in increasing a player’s speed
All players will begin at home plate.
One player at a time will take her batting stance, take a swing, and take off through first base.
When the entire team has completes this the players will line up to run a double and then back to the end of the line, run a triple, then finally the players will run all the bases.
Now, the first runner, again, will take a swing and take the turn at first and then wait at first for the second player to swing and then she takes off to second. She will take the turn at second and then wait on second for the third player to take her swing before going to third.. and repeat with all players.
Once all players have finished that part they will begin again.
The goal is to incorporate sorter and longer sprinting distances with small breaks in between for maximum result in speed.
This will exhaust the players and should be done with 3-4 days of break before repeating the drill again.
This drill will help base runners that get caught taking off on fly balls without tagging up on the base.
Have runners at each base, players in each position, and then have the coach hit from home plate(hitting mostly fly balls and some low flys, and popups close to the infield)
This will simulate game situations and to make sure that the runners are paying attention to where the ball is going before just immediately taking off on bat contact.
This drill is a fun way to practice all basic base running fundamentals.
All players will begin at home plate. The players will take a swing and then take off to first as if to run to second, but only take a 3 step lead off and then dive back to the base.
The runner will quickly stand up and run to second, pop-up slide into the bag, take a 3 step lead off, and dive back to second base.
The runner will quickly recover again and take off to third, hook slide to the right of the bag to avoid a tag, recover, take a 3 step lead off, and dive back to the base.
Then the runner will recover and take off into a sprint through home plate and back to the end of the line.
There should not be any break time for runners during this drill.
After the runner in front takes off to second base then the next runner may begin.
This drill is great for building a players strength and endurance when running. This is a great off season drill.
Line up all of the players in partners at home plate. (Partners will encourage each other)
The first group will jog out to the foul pole in right field and drop and do 10 push-ups correctly.
The second group will follow when the first group finishes their push-up and so on..
The first group now jogs backwards to the second base fielding position, drops and completes 15 correct sit-ups (Might want to set up a cone halfway between 1st and 2nd to mark this spot)
Then that group lunges out to the fence in center field and completes 15 jumping jacks
They then jog to the short stop position and complete 20 crunches
Then proceed to the left field foul pole and complete 10 more push-ups correctly
Finally the group will build up to a sprint back to home plate.
Continue this drill about 5 times and then add a time limit to push the players!
This drill will warm players up before games to prevent pulled muscles and build endurance.
Players will begin with a slow jog from the foul line to center field and back.
Now the players conduct one of the everyday stretches (Making sure to keep them even i.e. If you stretch the right leg then you must stretch the left leg as well)
Then the girls will lunge out until they reach 2nd base and then back to the foul line.
The girls will then again conduct another stretch.
Now the girls will do but kicks till they reach the second base line and then back.
Frankenstein walk (Holding arms straight out and kicking the palms of your hands) to the 2nd base line and back.
Then the girls will finish with build up running. Jog slowly and build up to 50% speed, then 75% speed, then 100% speed. Continuing the stretching in between.
This drill will promote teamwork as well as endurance, and improved hand-eye coordination.
Have the girls partner up and line up at home plate with one softball per group.
The first group will face each other shuffling in a fielding position while rolling the ball to their partner(slightly ahead of their partner) as they travel down the first base line all the way to the foul pole. The second group will begin when the first group reaches first base.
After reaching the foul pole then that group will jog side-by-side along the fence, tossing the ball in the air to each other, all the way to the other foul pole.
After reaching the foul pole in left field then have the partners walk, one in front of the other, back to home plate while tossing the ball up to each other. The player in the back tosses it about 3ft above and in front of the player in front, while walking. Player in front then gently tosses it up and the player in the back catches it until the the partners make it back to home plate.
After the entire team makes it around once, challenge the groups to speed up and when the ball is dropped or another group passes them then the group sits where they are and that group is out.
Winning group sits out of 10 push-ups, running, or sit-ups.
This drill will build endurance of players as well as work on the accuracy of the throws made.
Evenly spread out the players at each base.
The ball will begin at home plate and will throw the ball to first.
The person at fist will throw to second. This is continued all the way around the bases with each player running to where they threw the ball and waiting at the end of the line for another turn.
When players are used to this, throw in a second ball.
When players are used to this, yell out “reverse” and reverse the direction in which the ball was being thrown.
Each time the ball is dropped or a bad throw is made the players must drop their gloves and run around the bases until they reach their spot and begin again.
Have a goal of 10 or 15 times the ball goes around the bases without making a bad throw or missing the ball.
This drill is great for conditioning, building endurance, and base running.
All runners will begin at home plate
The first runner will step in the box, take a swing and take off to first base taking the turn at first.
The runner will then shuffle, keeping her butt down like taking a fielding stance, until she reaches second.
After tagging second she will jog backwards and 3/4 of the way to third turn around and sprint to tag third, continue running, and slide into home.
The runner will then go to the end of the line and continue the drill.
After the runner reaches first base the next player should begin.
This is a continuous and fast paced drill.
This drill can be fun for players to learn to always watch the first base coach, react to the signals, and execute with proper footwork.
Runners will be lined up at home plate
The runners will take a swing and proceed to run to first.
Within the first 4 to 5 steps the runner should look at the first base coach and depending on the signals the coach has designated the runner will either take the turn, or run through the base.
When runners become more advanced add the third base coach.
When runners are signaled to take the turn at first the third base coach will give another signal.
At the end of each sequence the runners will proceed to the back of the line at home plate and continue.
This drill will provide base runners with more experience and practice in reading the trajectory of the pitch and eliminate hesitation in a game.
Have a few runners at each base, with a pitcher and catcher in position.
The pitcher will make a pitch and the runners will take their lead and then make the decision to whether the pitch is in the dirt or is a passed ball and steal or stay.
The coach will be standing by watching and if a runner hesitates on their decision then he/she will have to run out to the outfield, touch the fence and then proceed to the next base.
Each pitch the runner will go to the end of the line at the next base so that the players are constantly rotating.
When runners become more confident and are predicting the pitch more accurately have the coach, on passed balls and pitches in the dirt, yell different ways to slide into the next base(head first, hook slide, pop-up).
This drill is for both fundamental base running and conditioning! This makes for running with a purpose! It’s continuous, so it’s tough!
The entire team starts at home plate and one at a time, each athlete swings like she is really hitting from the box, then sprints down through first base, touching the front of the bag and continuing to run through the bag.
They then jog back to home plate to the end of the line and complete this four times.
They then swing like they are really hitting and sprint all the way to second base, touching the inside corner of both first and second base.
They then jog around until back to home plate in line again, a total of three times.
Then swinging once again like they are really hitting, then sprinting all the way to third base, touching the inside corner at all three bases.
Then jogging back to home plate in line again. Two times!
Then finishing with a swing like they have really just hit the ball and sprinting around all bases for a home run, touching all inside corners one time.