March 18th:
** Stretch
** Cardio- 1 mile run
** Everydays
This video shows various different drills. Complete all of them to the best of your ability. Should take 25-30 minutes!
** Point/Step/Throws (25 times into wall or net)
March 19th:
**Stretch
**Cardio- Complete 20 Triplets with 30 Second Break & Bowtie Drill (5 cone drill) (10x)
**Casting Drill (SKIP TO 4 MINUTES FOR WALL DRILL)
**One Hand Hitting Drill (Alternate Top and Bottom Arm)
Complete these hitting drills to the best of your ability. Should take 50 swings minimum! If you do not have a tee, the casting drill at 4 minutes is able to be done without a tee.
"What you do when nobody is watching is what seperates a champion from everybody else"
WORK HARD
March 20:
**Stretch
**Cardio- 1 mile run: push yourself and make this happen!
Watch video and then complete the drills at least 5 times each. The more reps the better!!
Watch the video and perform each drill at least 5 times each.
You can complete the drill with a ball or without. You can also modify and only do the throwing motion. Make the adjustments that are needed. Complete at least 30 reps!!
March 21
**Stretch
**Cardio- 1 mile plus complete the Legs Workout video
**Regular Tee Drill - 50 reps minimum
(should seem very familar as youve heard this from me 1000 times!!)
**6 Additional Hitting Drills- 50 reps minimum each drill
Watch both video and complete all drills to the best of your ablity. Second video is long so watch it and understand it and then apply learned concepts.
March 23
**Stretch
**Cardio- 1 mile run (if weather permits)
Complete 10 minute cardio video. You can complete all aspects of video without weights. If you would like to add them, feel free! Cardio Work Out
** Everydays- (25 reps each differnt drill)
If you dont have someone to roll the ball to you, use the wall and a tennis ball. Any standing drill, please go directly into throwing motion!
**Box Drill - 50 reps ( 1 rep is 1 time around)
**Outfield Drills- 50 reps each drill
(Drill 1-NO False Steps-start with feet staggered Drill 2- Flip Your Hips Drill 3-Box Drill)
March 24
**Stretch
**Cardio- 1 mile run and HIIT Cardio Workout
**Regular Tee Drill - (at least 50 reps)
**Hit and Freeze Drill- (at least 50 reps)
**Happy Gilmore Drill- (at least 50 reps)
**Change Up Drill- (at least 50 reps) Partner needed
March 25
**Stretch
**HIIT includes Cardio and Abs
**Right, Left, Tap/Tap- 50 reps
This drill focus on movement off the pitcher. If you are left handed, it would be left, right, tap/tap!
**Infield Wall Drills - 6 drills/50 reps each (watch from start to 1:30)
Long Hop/Short Hop/In Between Hop (all with throwing motion) Double Play Feed from SS/2B
Reaction Drill and Blind Reaction Drill are done with a partner
March 26
**Stretch
**Cardio- 1 mile run (suppose to be nice out so get this in!!)
**HIIT Strength and Conditioning
**Relax, Set, Step, Pivot, Swing- (50 reps dry swings no tee breaking down all 5 steps)
Make sure you keep hands back by ear as you pivot your hips. Throw hands through the zone on swing and finish high.
** 3 Part Break Down Using Tee- (at least 50 reps)
Same concept as previous drill, just less steps
**PVC Pipe Drill (at least 50 reps)
Can use a broom stick instead. Move tee to middle of plate and complete 50 reps and then move tee to low and away and complete 50 more reps.
March 27
**Stretch
**50 line jumps with 2 feet
**Cardio-1 mile run in addition to HIIT Lower Body Strength Workout
**Sacrifice Bunts- (50 reps/3B 50 reps/1B)
If you don not have someone to toss to you then go through the motion just using bat-dry run)
**Behind Back, One Knee Drill, Load/Lift/Freeze, Put it Togehter
Skip to 2:50 in video and complete 50 reps of each drill
March 28
**Stretch
**Focus on footwork today. You dont need a ball at all. Use a cone or a tee as a marker. Start in front of the "marker" with glove on in correct fielding position. Work your way around the cone with out crossing your feet. Once you are back to beginning point attack the ball and finish drill in throwing motion. You have done this drill countless times before. Do 50 reps. Once you are done that remove the marker you used and do the following:
** 50 glove side run throughs ending in throwing motion (stay low)
** 50 short hop run throughs (step to ball) and end in throwing motion
**50 back hand run throughs
WORK HARD LADIES...SATURDAYS ARE FOR SOFTBALL AND DONUTS!!
March 30
**Stretch
**1 mile run and 20 Minute Lower Body HIIT
**Simple Tee Drills with Amanda Lorenz-(at least 50 reps)
**Helmet Drill- (at least 50 reps)
In the video she is hitting off of front toss. Do this drill hitting off of a tee. We have done this before.
**Stance, Stride, Shift Drill-(at least 50 reps)
This drill breaks down your swing. Simular to the Relax, Set, Step, Pivot, Swing Drill that you have done so many times before. Make sure your hands STAY BACK and you do not drop them!
Have fun completing these 5 tasks today!
March 31
**Stretch
**1 mile run and HIIT Body Weight Workout
**Outfield: Crow Hop or Step Behind (50 reps)
If you do not have the spce to actually throw, complete the throwing motion
**Outfield: 25 reps drop step gloveside 25 reps drop step throwing arm side
**Infield: Back Hand Drill- (75 reps) skip video to 0:59 to view drill
**Infield: Short Hop Wall Drills
This video shows various different drills. Complete all of them to the best of your ability. Should take 25-30 minutes! Atttempt at least 30-50 reps for each drill.
Pitchers:
**Out of throwing motion, complete the following:
(1) ground ball throws to 1B-25 reps (2) ground ball throws to 3B-25 reps (3) ground ball glove flip to home-25 reps If you cannot throw the ball, the drill can still be done with the throwing motion
April 1
**Stretch
**1 mile rune and HIIT Cardio Wrokout
**Regular Tee Drill - (at least 50 reps)
**Bat Path Drill-(at least 50 reps)
Set up tee in normal position with foot placement to ensure contact with ball is out in front. Stand facing the net with your hips square in same direction (toes pointed towards the net) as well. Bat starts up by ear and takes a path directly to the ball, finishing high.
**Top Hand Drill-(at least 50 reps)
April 2
**Stretch
**1 mile run and HIIT Abs and Legs
**Everydays -different from 2 posted above (25 reps on each drill)
There are 4 seperate drills in this video. If you can not have someone roll you the ball use the wall.
**Throwing Progression Drills-(50reps each)
Find 3 of these you like and complete with a family member if possible. Some can be done without a partner.
**Reaction Drill-(at least 50 reps)
If you do not have someone to stand behind you and toss the ball, modify by you tossing it and reacting.
**Outfield Drills-Safety Stops/DD's/Fly Balls-(50 reps each drill)
This video was made for the purpose of at home drill work. Watch completly and complete!
April 3
**Stretch
**1 mile run and Core Crusher Workout
**Top 10 Tee Drills-(25 reps each drill)
Please complete the following 6 drills from the video aboce: (1) Shoulder Swings (2) Baseball Swing Drill (BH Drill) (3) Stride Pause to Stride Swing Drill (4) Skater Swings (5) High Tee Drill (6) Happy Gilmore-step behind (7) Sanding top hand/bottom hand
April 4
**Stretch
**1 mile run and 10 Minute Tabata Workout
**At Home Pitching Drills-(at lease 20 reps each drill)
**Infiled Drills-(at least 20 reps each drill)
**Outfield Crow hop Drill-(50 reps)
**Catching Drill-(at least 50 reps)
April 6th
**Stretch
**1 mile run and Full Body Cardio Workout
**Bucket Drill.mov - (at least 50 reps)
Once you get up from the bucket, be mindful of leg position, stay back, and drive through the ball as shown!
** Light Saber Drill.MOV- (at least 50 reps)
Keep bat on a flat plane, pull back in direction of you ear, and at the same time begin you step to explode through the ball. (focus on quick hands)
**Trigger Drill- (at least 50 reps)
April 7
**Stretch
**1 mile run and HIIT Ladder Workout
**Agility Footwork Drills (with & without glove)-10 reps eaach seperate drill
If you do not have a lader try tape or side walk chalk!
**No Partner Catching Drills- (2 drills 25 reps each)
**Outfield Drills-Safety Stops/DD's/Fly Balls-(50 reps each drill)
April 8
**Stretch
**1 mile run and Home Ab Workout
**Bat Only Drills- (start video at 1:28)
Up/Down Wrist -25 reps each arm, Internal/External-25 reps each arm, Wrist Action Drill-2 sets/25 reps each arm
**Walk Up Drill- (at least 50 reps)
Make sure you are stepping in toward tee with you back foot first. Do 10 walk throughs before fully swinging!
**Flamingo Drill-(at least 50 reps)
Similar to the "baseball swing" drill we do. Make sure you are balancing on/lifting your back leg.
April 9
**Stretch
**1 mile run, 25 line jumps each leg, 25 line jumps both legs, and 20 Minute HIIT Leg/Lower Body Workout
**Pick at least 1 skills video from above that works on skills you believe you need to improve on and complete at least 50 reps of that skill!
April 10
**Stretch
**1 mile run and 27 Minute Killer Cario & Abs Workout
Watch video and then complete the drills at least 5 times each. The more reps the better!!
You can complete the drill with a ball or without. You can also modify and only do the throwing motion. Make the adjustments that are needed. Complete at least 30 reps!!
**Outfield Footwork-Do or Dies
Watch the video and perform each drill at least 5 times each.
**Outfield: Crow Hop or Step Behind (50 reps)
April 14
**Stretch
**1 mile run and 500 Calerie Torcher Workout
**Standing Top Hand/Bottom Hand- (25 reps each hand)
Stop at full extension as shown in the video.
**Ankle Touch Drill/Knee Touch Drill -(25 reps each drill)
**Bucket Drill Using Tee- (50 reps)
April 15
**Stretch
**1 mile run and 30 minute Tabata
**Infiels Drills-Funnel from Knees, Standng Funnels, Footwork (30 reps each)
**Catching Drills-Blocking and Reaction (30 reps each)
**Arm Circle Pitching Drill (at least 30 reps)
Only do the first drill in this video. Focus on creating good length.
**Outfield Drills- 50 reps each drill
(Drill 1-NO False Steps-start with feet staggered Drill 2- Flip Your Hips Drill 3-Box Drill)
April 16
**Stretch
**1 mile run and Tabata Ab Workout
**High Knee Drill-(at least 50 reps)
**Bounce Drill-(25 reps holding swing/25 reps with full swing)
Focus on shifting your weight and creating momentum!
**Inside/Outside Drill-(25 reps each)
Watch video for good explanation of how to set up tee, foot placement, and bat path direction.
April 17
**Stretch
**1 mile run
** Pitching Balance Drill ..mov
(Bend down on your front leg and try to hold for 3 to 5 seconds before pitching. Make sure that you are jumping from front foot to back foot and not dragging. If you drag it defeats the purpose of the drill. Stay balanced this is not about speed, take your time and focus.)
(Start with your pitching hand knee down and your glove leg out. Go through 1 arm circle, 2 arm circles, 3 arm circles, and back to 1 for the duration of the reps. Go as fast as you possibly can to speed up your arm windmill speed. The video was only slow to show what to do.)
**If you have not thrown recently only do 20 reps, so your arm does not hurt)
**Infield DP Drill-(at least 50 reps)
Use anything you have to create a lane. Focus on recieving the ball close to your upper body, while getting you feet set to get rid of the ball.
**More Infield Drills using a Tennis Ball-(at least 25 reps each drill)
**Outfield Agility Drills-(20 reps each/3 drills)
**Catching Receiving Drills-(25 reps each drill)
April 18
**Stretch
** 1 Mile run and Lower Ab Workout
**High Tee Drill- (50 reps)
Put tee about a 1/2 inch above belly button. Make sure you standing with front foot at back of tee. Drive hands directly to and through the ball.
**Low Tee Drill - (50 reps)
**Set Contsct-Set Extension-(30 reps each drill)
Take note of body position before contact. Make sure that hands are in palm up/palm down position during extension.
April 20
**Stretch
**1 mile run and 10 minute Abs Workout
**Pitching: Complete full warm up (making sure at least FB is warm) and then do the following:
Pitching Jump Up Drill - (2 sets of 10) and Around the World Drill
**Outfield Drills- 50 reps each drill
(Drill 1-NO False Steps-start with feet staggered Drill 2- Flip Your Hips Drill 3-Box Drill)
Catching: Variation for the Bunt Drill and Squat Jump Catch Drill
(complete 50 reps of each drill)
Infield: Complete every days along with ground balls off bat . Find space and have someone hit to you.
Double Play Drill-create a lane as shown
in video with anything you have available. Take note on receiving the ball close to your body (chest) and moving your feet. (50 reps)
April 21
**Stretch
Conditioning/Strength:
**54321 sprint (Set a cone 40 feet away or use telephone poles that are that distnace.
Running to touch the cone and running back to the start counts as 1. You will run 5 sprints, then 4, then 3, then 2, then 1)
Pitching: (PO do pitching and condition/strength)-Complete full warm up (making sure at least FB is warm) and then do the following:'
**Pitching Balance Drill ..mov (25 reps)
** Arm Circles.mov (25 reps)
**20 wrist snaps of every pitch (really work on spinning just your wrist and not your forearm, do it fast/hard, make sure your spin is tight)
Hitting: (everyone else do conditioning/stregnth and hitting)
** Light Saber Drill.MOV- (50 reps)
**Regular Tee Drill (50 reps)
**Standing Top Hand/Bottom Hand- (50 reps each hand)
April 22
**Stretch
**Run 5 40 yard, 7 35 yard, 9 40 yard sprints (set a cone or use landmarks to mark the distance, running one way counts as 1 sprint)
Pitching/Catching Drills:
Pitchers-Warm up all pitches before doing these drills
*Walk Through Drill (25 reps)
**Change up Drill for Accuracy (30 reps)
**Leg Power Drill (30 reps)
Catchers-
*Blocking Drill to Sides (Go around 10 times, 40 blocks total)
*Framing Drills (50 reps)
*Pop up Drill (get someone to toss to you) (20 reps)
Fielding:
Infield-
**Feet/Throw Based on Recieving Location
*Three Cone Drill (get someone to toss to you)
April 23
**Stretch
**1 mile run
Hitting Drills:
*One hand bunting drills (get someone to toss to you) (30 reps)
*1,2,3 drill (50 reps)
*Two Tee Hitting Drill (50 reps)
April 24
IT IS SUPPOSE TO RAIN SO FIND SOME SPACE AND GET TO WORK!
**Stretch
**20-20 yard sprints/ 50 line jumps/ 3 minute jump rope
** Everydays
This video shows various different drills. Complete all of them to the best of your ability. Should take 25-30 minutes!
April 27
**Stretch
**1 mile run and 15 minute Abs
**Cross Over Drill- (at least 50 reps)
**Split Grip Bat Plane Drill- (50 reps)
Pay attention to bat path/plane to ball as well as hand position (top hand palm up) by pausing right after contact.
**High Tee Drill- (50 reps)
April 28
**Stretch
**15 30 yard sprints/ 50 line jumps/ 3 minute jump rope
**Infield-
Wieght Shift Throws (50 reps kness/50 reps standing)
You can throw into net. Do not rush. Go at even pace, good throws with target of back corner chest.
**No Partner Catching Drills- (2 drills 25 reps each)
**Outfield Drills-Safety Stops/DD's/Fly Balls-(50 reps each)
**Pitchers:
**Out of throwing motion, complete the following:
(1) ground ball throws to 1B-25 reps (2) ground ball throws to 3B-25 reps (3) ground ball glove flip to home-25 reps If you cannot throw the ball, the drill can still be done with the throwing motion
April 29
**Stretch
**1 mile run, 20 line jumps, and 10 Minute Abs
**Zone 1/2/3 Drill & 2 Ball Drill
** Zone 1 Drill-pay attention to palm up/palm down after contact (hold position) If done correctly, you should drive ball into middle of net (drill starts at 2:15)
Zone 2 Drill- Move tee in front of plate (about 4 inches) and repeat above. Focus on short path to the ball and stay long through.
Zone 3 Drill- Move tee out about 2-3 more inches and repeat above.
**2 Ball Drill (position the tee closet to net slightly lower than the one closet to you) Drive the ball you hit up the middle hitting the other ball. Focus is still on a short to approach but stay long though without leaning.
April 30
**Stretch
**Infield Drills- watch entire video fully before doing (25 reps each drill)
1. Ball Handeling Drill (use a softball) 2. Right Left/Tap Tap (RHP) 3. Right Left into throwing position 4. Wall Ball using Right Left Catch Drill 5. Momentum Drill
**Outfield Drills-(25 reps each drill)
1. No False Steps 2. Concentration Drill (be careful) 3. Fence Drills (do all situations)
**No Partner Catching Drills- (2 drills 25 reps each)
Pitchers:
**Pick 1 pitch and throw it today. Focus on location (and spin if necessary) of that pitch. If you throw that pitch 10 times, your hittinh your spot 7/10 times!
**Out of throwing motion, complete the following:
(1) ground ball throws to 1B-25 reps (2) ground ball throws to 3B-25 reps (3) ground ball glove flip to home-25 reps If you cannot throw the ball, the drill can still be done with the throwing motion
May 1
**Stretch
**1 mile run and Standing Abs Workout
**PVC Pipe Drill (at least 50 reps)
Can use a broom stick instead. Move tee to middle of plate and complete 50 reps and then move tee to low and away and complete 50 more reps
**Standing Top Hand/Bottom Hand- (25 reps each hand)
**Change Up Drill- (at least 50 reps) Partner needed
May 4
**Stretch
.**5 sets of 10 30 yard sprints & 3 sets of 30 second line jumps
Pitchers: Leg Drive Drill- (30 reps) and Curve Spin Drill (30 reps)
May 5
**Stretch
**1 mile run and 6 Minute Standing Ab Workout
**2 sets of 10 30 yard sprints followed by 3 sets off 30 seconds of jump rope
**Bucket Drill.mov - (at least 50 reps)
Once you get up from the bucket, be mindful of leg position, stay back, and drive through the ball as shown!
**Bounce Drill-(25 reps holding swing/25 reps with full swing)
May 6
**Stretch
**Cardio- Complete 20 Triplets with 30 Second Break & Bowtie Drill (5 cone drill) (10x)
Watch video and then complete the drills at least 5 times each. The more reps the better!!
Watch the video and perform each drill at least 5 times each.
You can complete the drill with a ball or without. You can also modify and only do the throwing motion. Make the adjustments that are needed. Complete at least 30 reps!
May 7
**Stretch
**Cardio-1 mile run and HIIT Workout
** Babe Ruth Drill & Shoulder Swings- (50 reps each drill)
Babe Ruth Drill- make sure your starting position is is correct as directed in video. You start outside of the batters box with your front foot positoned where your back foot would normally be.