Fielding Drills

Fielding Drills

Mechanics are key in these.  Go at your own pace with the end goal being game speed.  Make sure your drills start from a perfect and low defensive position and count to two once your in that position before starting.  Again, please contact me with any questions that you have.  If your legs burn when you are done, then you did this correctly :)

Handwork-  10 Reps from Each Spot (180 Reps Total)
Start by doing each station from your knees.  Make sure to maintain good form, nit sitting on your feet, and head behind the ball.  Once all stations are completed on the knees, grab your glove and do them all over again from a good low defensive position.  Stations from the knees are using glove hand only with bare hand.
(1)  From the knees, toss to glove side, just outside the body
(2)  From the knees, toss to middle
(3)  From the knees, toss to throwing hand side, just outside the body
(4)  From the knees, ground ball to glove side, just outside the body
(5)  From the knees, ground ball to the middle
(6)  From the knees, ground ball to throwing hand side, just outside of the body
(7)  From the knees, short hop to glove side
(8)  From the knees, short hop to middle
(9)  From the knees, short hop to throwing hand side
(10-18)  Same as above, but in a good defensive stance with your glove on, using glove hand only

Defensive Foot Work-  15 Reps (Left, Center, Right Count As One Rep)

Start in a good low defensive stance.  Your glove should be an inch or less from the ground and should remain low during all of these movements.

(1)  From a good low defensive stance, quick drop the left foot, as if to play a hard shot just to the left of your body

(2)  From the previous position, snap back to your neutral or center spot, keeping the glove low, out in front, and throwing hand above your glove.

(3)  From neutral or center position, quickly drop the right foot, playing a back hand on a hard shot just to the right of the body.

Soft Hands-  25 Reps Each

Goal is fast, soft hands with good control

(1)  Toss ball quickly back and forth from left hand to right hand and back, in front of the body

(2)  Clockwise around the waist

(3)  Counter clockwise around the waist

(4)  Clockwise around the knees

(5)  Counter clockwise around the knees

(6)  Figure 8 between the knees

Right, Left, Tap, Tap-  15 Reps Each

(1)  This is working on the approach to the ball.  From a good defensive position, start with the right foot, then left foot, and tap the glove on the ground in front of you twice to ensure you are in a good low position.

(2)  Add the other half of the motion.  Again use the steps from step one, but instead of the TAP TAP, we are going to field the ball, pull it into the body, and follow with a right foot then left foot step towards out target.  (Either lay a ball out in front or have someone roll one to you)

Cone Drill- 10-15 Reps From Each Location

The goal of this drill is to move around the cone to carry your momentum towards the target before, during and after fielding the ball.

Throwing Drills

Warm Up and Throwing Drills

Make sure to get your stretches down before starting (both upper and lower body), as well as listening to your body.  It has been a long break, so start slow and build your way up to help strengthen and avoid injury.

A partner is preferred but if you do not have a partner, no problem, we can make it work.  For this you will need to find a a solid wall that you can throw to, or a net that you can throw into.  Obviously the great thing about having a partner or using a wall, is that you can work on the receiving and as well.

Knee Work-  10-15 Reps Each

(1)  Dart Throws-  Left knee up, right knee down.  Bent throwing arm, secure the wrist with the non throwing hand, and use the wrist only

(2)  Elbow Toss-  Still in the same position as above, but this time we are incorporating elbow and wrist movements.  

(3)  Same position as above, but now full toss.

Stand Up Stationary Work- 10-15 Reps

(1)  Feet are stationary, toes pointed to the target.  Shoulders are both square with the target, throwing without twisting.

(2)  Stationary feet, but now turning at the hips and shoulders and throwing

QB Toss- 10-15 Reps

Throwing shoulder faces your target, toes point straight left of the target.  Slowly twist the upper half around to square with your target and make the throw.

Rocker Throws- 10-15 Reps

Glove shoulder faces your target, feet stationary, toes pointed to the right of the target.  Rock backward and forwards feeling the transition of weight.  You can pick whatever number of rock you would like to do, but do at least two backward/forward rocks before making the throw.  Front foot will remained planted but will turn, but the back leg should flow the throw.

Step and Throw- 15-20 Reps

Stepping to the target at a longer distance.  Work on starting with the rear foot stepping behind the front and transferring weight to your target.  After each throw, take a step or two back.  Again, listen to your body and go slow.  Initially, you may want to take a step back every three or five throws.

Long Toss-  10-15 Reps

Make sure to really incorporate the bottom half in their drill.  We are not worried about putting this on a line, but we don't want to throw pop flies either.  Give it a nice arc and work on building and stretching those muscles as you throw.  Your goal is to get the ball to the target.  Please pay attention to the spin of the ball and adjust accordingly.  If you have to move back in to concentrate on staying behind the ball, that's ok!

Extra Drills for Slappers

Extra Drills For Slappers

Slappers, I didn't forget about you, I promise.  I wanted to add in some slapping drills that you can do in addition to your normal hitting drills.  As usual, focus on good mechanics during these drills.  Start out slow and build up to game speed.

One Handed Work:  10 Reps each, 2 Rounds

(1)  Front Arm Work (Bottom Hand)-  Make sure the arm stays nice and close to the body, and get through the ball to extension.  Focus on working off of that back hip and sending everything to that left side.

(2)  Rear Arm Work (Top Hand)-  Again stay nice and close to the body, square the shoulder and hips, and hit off of that back hip to the left side.

Soft Slap Work- 15-20 Reps

Start from the cross step position, stopping at contact and focusing on hitting the top third of the ball in a downward facing, sending the ball to the left side of the field.

Hard Slap Work- 15-20 Reps

Id you have a net, place it approximately 10-20 feet out in front of your hitting position.  Your goal is to hit this net on a line drive.  We talk a lot about making adjustments, and you may need to adjust where you are making contact on the ball.  If are too left of the target, you may be contacting the inside of the ball too much.  If you are right of the target, too much to the outside of the ball.  If you are putting it over the net, we are catching it  slightly too low on the ball.  This is your chance to play around and really learn your swing.  Once you are able to hit that target with ease, move your target.  Again, you are already dangerous as a fast slapper.  If you can learn to read the defense and put that ball wherever you choose, you become nearly unstoppable.  Be patient, and learn from your swings. 

Inside/Outside Tee Work- 10 Reps Each

Work your six zones for inside outside,  Outside pitches we are leaving to the left side, but it becomes very important to let them get deeper in our stance and squaring our shoulders and hips in the direction we want the ball to go.  Inside pitch, I would like you to work on going all three directions. 

(1)  High Inside

(2)  Belt High Inside

(3)  Low Inside

(4)  High Outside

(5)  Belt High Inside

(6)  Low Outside

Glove on Hand Drill-  10-15 Reps of Each

With your fielding glove on your left hand, either have someone bounce or toss, from the front, over the plate.  You can use tennis balls, softballs, rubber balls, etc, your focus is simply to catch that ball at your back hip, which is where you would be making contact with the ball to get it to the left side.  Try keeping the shoulders closed at contact, and contact point being the back hip and not out in front of the body.  First 10-15 reps are stopping at contact.  The next 10-15 are running through contact.

Bunting-  15 Reps, 2 Rounds

Work on deadening the ball as much as you can and picking a good location to place the bunt.  Start going down the third base line and then move to the first base line.  Feel free to set up cones to use as targets, and feel free to move these targets off the lines so that you can concentrate on putting the ball exactly where you want it.

Hitting Workout (Using tee)

Hitting Workout #1

-  Make sure to get your stretching done before taking your swings to avoid getting injured and/or compromising your swing mechanics.

-  Climb into each swing as you would climb into the box during the game.  This is a great time to practice your routine and make adjustments as you'd like.  Once you are in, take a deep breath and find the pitcher.  Count to three and slowly start your swing.  Slow everything down in your back swing, and explode into the ball after planting that front heel.

-  If you have any questions at any time, either text me at 309-339-1982 or send me an email at mamillhollin@gmail.com.

-  Video your swings and go back and watch them.  Download an app like Coaches Eye or Technique Hudle and go back and watch your swing at a lower speed.  Many times it's easier to see where things are going wrong or going right when you can see it for yourself on video  The goal is for you to learn your swing inside and out so that you can make adjustments on the fly.  

Warm Up

(1)  Set the tee up for a ball down the middle.  8-10 reps at 60-70% of your full speed swing

(2)  Load and Stride Work (10 reps of each)

     (A)  Load and stride to front heel plant.  Stop at this point and check your stance.  Is our balance 50/50?  Are our shoulders still closed or has the front shoulder already flown open?  Has our front foot slightly opened?  Do we still have some bend in that front leg?  Bat knob is facing the catchers feet?  After checking these points, bring the back foot to the front foot, and do the same thing.  Do about 5 of these, then turn around, and do 5  back.

     (B)  Load, stride, and come to contact.  Check that the front foot is slightly open, the rear foot has turned towards the pitcher, the belly button has turned towards the pitcher, front elbow is working its way up and out, hands are close to our core and not outreached out in front, top hand is palm up, bottom hand is palm down.

     (C)  Load, stride, and stop at extension.  Check all the previous items, but this time, the hands have come through the ball.  Make sure that the top wrist has not yet rolled, as this occurs after extension.  Bat barrel should be pointed at the pitchers head at this point, and  we should have a good strong balance with the lower half.

Turns-  2 Rounds of 10 Reps

     (A)  Half Turns - 10 Reps

Ensure the bat starts and ends tight against the back shoulder and back leg.  Drive the hips and end with your belly button facing the pitcher and your back foot gaining a little ground.

     (B)  Full Turns-  10 Reps

Start with the bat handle facing behind you.  When you end, the handle should be facing the pitcher, your back facing the opposite batters box, and you should have gained a little ground in the back foot due to driving the hips.

Stride Work

(1)  Stride and Pause: 10 Reps

Pause at toe touch and check yourself to make sure everything is where it needs to be.  After the pause, drop the front heel, drive the knee and hips, and drive through the ball

(2)  Flamingo Drill:  10 Reps

Get your knee as high as possible why still keeping your balance.  Really work on loading those hips and hands as your front foot extends out.

Pick 3-  

Pick three drills to do, and during your next workout,  pick three different drills.  Try to find out which drills benefit you most.  10 Reps each, do two rounds.

(1)  Single Arm to Extension

Ensure on bottom hand work that you are palm down all the way to extension.  On top hand work you are palm up all the way to extension

(2)  Slow Turn In

Slow and controlled turn in to the ball.  Make sure you are getting turned into the ball and stepping at the pitcher, rather than stopping short, resulting in stepping outside of the pitcher.  Drive theses ball back up the middle.

(3)  Rock The Baby

Let your shoulders do the work on the rock, not the hands.  Maintain an "L" shape with both arms.  Incorporate the lower body to be in sync with the upper half.  Bottom had sits normal on the grip, top hand covers the end cap of the bat.  Start slow until you are able to get up to your normal game speed.

(4)  Knob to Knee

Bring the hands down and the knee up to meet each other.  By the time the front foot lands, your hands should be back to the load position so they are ready to fire at heel plant.

(5)  Walk Throughs

Start with the back foot stepping behind the front foot so that the should turns in.

(6)  Don't Squish the Bug

If you are not creating space between the bucket and your foot on leg drive, chances are your upper half is pulling back pff the ball.  The knee and hip drive should move you forward through the back and move the foot away from the bucket.

(7)  Step Back Drill

Set yourself up so that you are not reaching for the ball when you drive forward

(8)  Bat Path Drill

This drill works on getting the barrel turned early and on path as early as possible.  Take your time with this and allow the shoulders to change planes after the hips drive.

(9)  See Saw Drill

This is part of drill number 8, however, in this we are simply working on the see sawing of the swing.  As we load, we slightly see saw forward with the shoulder, creating a slight down angle from back shoulder to front shoulder.  As we heel plant and driver, we allow the hips and shoulders to see saw the other way, TOGETHER, which gets the bat on plane earlier in the swing.  For right hand batters, you will find you bat knob going from the catchers feet in the load, to the first baseman on the drive.  Lefties, the knob will go towards third base and your swing see saws.

Zoned Tee Drills

For the first 5 reps of each zone, do two slow motion approaches to contact before going to full swing at full speed.

(1)  Belt High Inside:  10 Reps

(2)  Knee High Inside:  10 Reps

(3)  Chest High Inside:  10 Reps

(4)  Belt High Outside:  10 Reps

(5)  Knee High Outside:  10 Reps

(6)  Chest High Outside:  10 Reps

Bat Speed Program

Overload and Underload Bat Training

Overload and underload bat training allows hitters to train their swing in a very specific manner.  The heavy bat trains strength into the movement while the light bat trains the speed of movement.  The primary benefit of this type of training is increased bat speed but they also help create more efficient swing mechanics.  These improved mechanics can help build adjustability, margin of error, and consistency into your swing.  The key is to use bats that are approximately 20% heavier or 20% lighter than your game bat.  When you go too far beyond these limits, specificity is lost as you recruit different muscle groups than you would in a game swing.

There are companies who make specific bats for this training, but you may find you have an old bat that may be useful for the lighter bat.  Remember the approximate 20% rule if you do shop for these specific bats, or if you are buying regular bats in these weights to use.  Axe, SKLZ, Viper Bats, etc are some of the manufacturers that make these bats.  There are also weight sleeves that you can buy that will fit on your current bat that increase the weight and still allow you to use to hit balls.  Lots of options!

Materials:  *Feel free to use as many different weights as you'd like.  If adding more bat weights, just go from lightest to heaviest*

Whiffle Ball Bat

Light Bat (20% lighter than your game bat)

Game Bat

Heavy Bat (20% heavier than your game bat)

Tee

Net  (Optional)

Balls (regular softballs or weighted training balls)

*If you don't have a tee, feel free to just take swings.*

Workout-  Do two sets of this

10 game-like dry swings with whiffle ball bat

10 swings tee with light bat

10 swings tee with game bat

10 swings tee with heavy bat

10 swings tee with game bat

If using a tee, we are not concerned about location, we are concentrating on swinging the bat at game speed with perfect mechanics.  Make sure each swing involves climbing into the box, getting yourself set and ready, deep breath, then go.  Each swing should be just as it would be during a game.  The more we practice our routine, the more comfortable our routine becomes.

8 Week Workout

Hi all!  I wanted to share a few workout programs with you.  I will post updates weekly.  First and foremost, take your time, stay in control, and if you have questions feel free to reach out to me at mamillhollin@gmail.com.

Our goal is to stay active during this down time, so that when we do hit the field again we are better prepared.  I encourage you to keep a fitness journal where you can record and look back on your testing results.  I will try to keep the workouts to a few times a week (space them as you wish), and something that can be done in under an hour with little to no equipment.  I will also post hitting and fielding programs that you can incorporate into your schedule wherever you see fit.

Dig deep and push yourself during these workouts.  The more you put into them, the more you get out of them :)

WEEK 1, DAY 1 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog for one minute, then 8-10 reps of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

Testing:  Push Ups

Maximum consecutive pushup repetitions in one minute.  Record your results 

Testing:  Situps

Maximum consecutive situps in one minute.  Record your results

3 Rounds -  Not For Time

(1)  10 Air Squats With Pause

(2)  10 Alternating Mountain Climbers

(3)  10 Alternating Russian Twists

Testing:  Run

Maximun distance run in 6 minutes.  Record your results

Cooldown -  20 seconds work followed by 10 seconds rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

___________________________________________________________________

WEEK 1, DAY 2 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog 1 minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

Testing:  Planking

(1)  Forearm Plank-  Maximum time in perfect form.  Record results

(2)  Left Side Plank-  Maximum time in perfect form.  Record results.

(3)  Right Side Plank-  Maximum time in perfect form.  Record your results

6 Minute EMOM (Every Minute On The Minute)

-  Minutes 1, 3 and 5:  Perform 15 Forward Lunge Steps

- Minutes 2, 4, and 6:  30 Air Squats, hold at bottom

Testing:  Burpees

Maximum number of burpees completed in 3 minutes.  Record your results

Cooldown:  20 seconds work followed by 10 seconds rest

4 Rounds:

(1)  Forearm Plank

(2) Left Side Plank

(3) Right Side Plank

___________________________________________________________________

WEEK 1, DAY 3 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

Spinal Balancing

4 sets:  

(1)  20 seconds work

(2)  Switch sides

(3)  20 seconds work

(4)  20 seconds of rest

8 Minute EMOM

- Minutes 1, 3, 5, and 7:  30 Seconds of Alternating Box Step Ups

- Minutes 2, 4, 6, and 8:  30 seconds Bent Knee Hold

3 Rounds -  Not For Time

(1)  5 Shuttle Runs  (50 feet down and 50 feet back count as 1) at 100%

(2)  10 Push Ups

(3)  10 Sit Ups

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

________________________________________________________________

WEEK 2 DAY 4 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

Jump Rope

If you don't have access to a jump rope, simulate it.  Do the exercise as if you are using a jump rope

Do three minutes of jump rope for each exercise and count how many you can get in that amount of time.  Record your results.

(1)  The Single Under

(2)  The Double Under

3 Rounds For Time

3 Rounds of:

- 30 seconds of sit ups

- 30 seconds of rest

- 30 seconds planks on hands (Hold the pushup position in the up position with flat back and body)

- 30 seconds fo rest

Run or Row Intervals

Run or row repeats:  1 Minute on, then 1 minute off for 10 minutes, hard effort

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

________________________________________________________________

WEEK 2 DAY 5 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

3 Rounds Not For Time

(1)  10 Plank Walk Ups

(2)  10 Alternating Step Ups  (Use 2 stairs if you don't have a box or something to step up to)

(3)  10 Alternating Reverse Lunge Steps

EMOM 8

8 minute alternating

Odd Minutes:  20 Second Arch Hold

Even Minutes:  20 Second Bent Knee Hold

Burpees For Time

30 Burpees for time.  Record your results

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

_______________________________________________________________________________

WEEK 2, DAY 6 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

3 Rounds NOT For Time

(1)  10 Russian Twists (With or without medicine ball or weights)

(2)  10 Push Ups

(3)  10 Air Squats

Small Circuit

2 Rounds

(1)  200 Meter Run

(2)  10 Box Jump With Step Down

(3)  1 Minute Rest

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

________________________________________________________________

WEEK 3 DAY 7 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

6 Minute EMOM

Minutes 1, 3 and 5:  30 Second Jump Rope

Minutes 2, 4 and 6:  10 Alternating Dead Bug on each side

Max Effort Run

Max effort 400m run, followed by 2 minutes of rest.  Then repeat again.  Try to keep your 400m run times within 10 seconds of each other.  400m is one lap around around a standard track.

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

________________________________________________________________

WEEK 3, DAY 8 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

3 Rounds Not For Time

1 Minute Jump Rope (Alternate Single overs and Double Overs)

30 second Bent Hollow Hold

3 Rounds For Time

-  12 Situps

-  10 Burpees

-  1 Minute Rest

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank

________________________________________________________________

WEEK 3, DAY 9 (FITNESS PROGRAM)

Warm Up

2 Rounds of jog one minute, then 8-10 repetitions of:

(1)  Cobra Stretch

(2)  Inchworms

(3)  High Knee Pull With Samson

(4)  Lunge With Trunk Rotation

Strict Shoulder Press

4 Sets, 6-8 Reps per set.  Move up in weight if current form and weight are solid.  Use a barbell, dumbbells, or anything you may have around the house to provide equal weight to each arm.

Double Overhand Grip Deadlift

2 sets, 3-5 reps in each set.  

10 Minute EMOM

Minutes 1, 3, 5, 7 and 9:      7 Pushups and 7 Air Squats

Minutes 2, 4, 6, 8,, and 10:  30 second jump rope

Timed Sequence-  Record how long it takes you to complete

(1)  15 Alternating Box Step Ups

(2)  15 Jumping Jacks

(3)  10 Alternating Box Step Ups

(4)  15 Jumping Jacks

(5)  8 Alternating Box Step Ups

Cool Down - 20 Second Work, 10 Second Rest

4 Rounds of:

(1)  Forearm Plank

(2)  Left Side Plank

(3)  Right Side Plank