| Fielding | Hitting | THROWING | Pitching |
| Catching | AGILITY | MENTAL EXERCISES | weight training |
1 EXTENDED RANGE DRILL Set up 4 cones ~ 10' apart Work the left side first thrower has a bucket of balls, fielder has an empty bucket Fielder sets up at cone 1, in the ready position Thrower rolls ground ball just past cone 2 The speed of the ball should be quick enough so that the fielder just reaches it Fielder fields ball and sprints to bucket b Fielder gets in the ready position at cone 1 Repeat for 5 balls Same for next 2 cones Switch buckets Then reverse and start at right most cone Make sure for back hand catches that the glove is open and turned palm to the ball Move the glove to and through the path of the ball Your glove should be out in front
1 BAT SPEED - A Use the red weighted wooden bat Hit 8 whiffle balls into the net Do not let your bat drop Use the wooden dowel bat Hit 8 whiffle balls into the net Follow through each hit Use your regular bat Hit 8 regular balls into the net Quickly explode through the center of the ball Do 2 sets Make sure that you are using correct swing form Turn your hips into and through the ball Concentrate on wrist snap and bat speed
2 BAT SPEED - B
All swings should be compact efficient swings, with maximum wrist snap and extension at point of impact. Swing a bat slowly, through the entire swing motion 5 times. Do not slow wrist snap. Repeat at a moderate speed. Swing at true speed 10 times. Add weight and swing slowly 5 times through entire motion. Repeat at a moderate speed. Swing at 80% of true speed 10 times. Be sure to maintain control of bat, and DO NOT alter swing. Use wooden dowel bat or whiffle bat Swing as quickly as possible, using as much snap as you can, 10 times. Repeat cycle
3 SWING ADJUSTMENT DRILL required: yellow double T, bucket of ball, hitting net Set up the yellow double T with 2 posts One inside and out front One outside and back a little higher than than the inside pitch When you are set, your partner yells which pitch to hit, inside or outside. Swing at the center of the designated ball. Set both balls back up and start over Do 10 of each pitch selection You can do these without a partner, just alternate between locations.
4 HIP ROTATION
Place bat behind your back on resting on your hips Envision pitch and rotate through impact Concentrate on hip snap at impact, hips should rotate quickly and fully Use legs to drive through the ball
5 DROP HIT
Hitter is in stance Holder stands on chair Holder drops ball into strike zone, out in front of the hitter 6 BEHIND TOSS
Hitter is in stance Tosser is behind batter Ball is tossed into strike zone, out in front of the hitter
Batter hits the center of the ball, when it reaches the strike zone 7 DOUBLE TOSS
Hitter is in stance Tosser has 2 different balls - ex. 1 whiffle, 1 tennis Tosser throws both balls and yells which ball to hit Hitter hits correct ball
8 LID SPIN
hitter is in stance tosser throws container lids into strike zone ball is tossed into strike zone
1 QUICK RELEASE
Stand ~ 15' from your partner As you receive the throw, quickly get it out of your glove Step and throw to your partner, glove out front, proper footwork Partner does the same
Concentrate on the quick, smooth exchange of receiving and throwing
2 STRENGTH THROWING After warming up, stand 50' apart throw 10 to glove Move to 70' apart repeat Throw with an arc, repeat until arm is fatigued
3 EYES CLOSED
View target Close eyes throw to glove Repeat 10 times @ 15'
4 1 KNEE
Pair up 30 feet apart Kneel on throwing knee Other leg out front Throw 20 each Use correct throwing motion, glove out front Move 15 feet farther Throw 20 each
FIELDING 1 POP UP DRILL HAVE CATCHER GET DOWN IN POSITION WITH MASK ON CATCHER GET BALANCED ON BALLS OF THE FEET PERSON STANDS BEHIND WITH A BALL THROW BALL UP AND YELL FOR CATCHER TO GET IT 2 BUNT / SOFT GROUNDER DRILL HAVE CATCHER GET DOWN IN POSITION WITH MASK ON CATCHER GET BALANCED ON BALLS OF THE FEET PERSON STANDS BEHIND WITH A BALL THROW BALL OUT IN FRONT AND HAVE CATCHER RUN IT DOWN AND THROW TO A PARTICULAR BASE 3 SHORT HOP DRILL HAVE CATCHER GET DOWN IN POSITION WITH MASK ON CATCHER GETS BALANCED ON BALLS OF THE FEET PERSON STANDS IN FRONT ABOUT 12' AWAY WITH A BALL THROW BALL DOWN AND TO THE LEFT SO THAT CATCHER MUST TURN GLOVE THROW BALL DOWN AND TO THE RIGHT SO THAT CATCHER MUST REACH THROW BALL DOWN IN FRONT SO THAT CATCHER MUST BLOCK THE BALL WHEN BLOCKING, TIP CHEST TOWARDS BALL, SO IT WILL DROP IN FRONT
4 RECEIVING THE THROW WITH A PLAY AT HOME
ALLOWS CATCHER TO PRACTICE RECEIVING THROWS WITH RUNNERS IN CLOSE PROXIMITY RUNNER STARTS MIDWAY BETWEEN 3RD AND HOME THROWER SHOULD DELIVER THE BALL JUST BEFORE THE RUNNER GETS TO THE PLATE CATCHER MUST MAINTAIN CONCENTRATION ON THE BALL BLOCK THE PLATE CATCH THE BALL AND TAG THE RUNNER USE BOTH HANDS TO HOLD ON TO THE BALL USE GOOD AND BAD THROWS SOME SHORT HOPS, HIGH THROWS ETC. VARY TIMING OF THROWS - EARLY, JUST IN TIME, LATE
THROWING - REFLEX, ARM STRENGTHENING 1 PICK OFF AT FIRST BALL ON PLATE, CATCHER ON KNEES - PICK UP BALL QUICK THROW TO 1B THROW SHOULD BE LOW BUT CATCHABLE, JUST ON THE 2B SIDE OF FIRST 2 PICK OFF AT THIRD BALL ON PLATE, CATCHER ON KNEES - PICK UP BALL QUICK THROW TO 3B THROW SHOULD BE LOW BUT CATCHABLE, JUST ON THE FRONT 2B CORNER OF THIRD FOR GAME SITUATION, STEP INSIDE BASE LINE TO MAKE THE THROW 3 ATTEMPTED STEAL @ 3RD THROW SHOULD BE LOW BUT CATCHABLE ON 2B SIDE OF THIRD BASE 4 ARM STRENGTHENING
FROM KNEELING POSITION
EASY THROWS TO SECOND BASE - DO NOT INJURE ARM THIS IS JUST TO FATIGUE THE ARM AND STRENGTHEN IT PAY ATTENTION TO WRIST SNAP AND CORRECT MOTION
YOUR GLOVE SHOULD BE OUT IN FRONT POINTING TO TARGET
FOR GAME SITUATION, USE FULL MOTION AND STEP TOWARDS THE PITCHER. THROW TO KNEE HEIGHT JUST ON THE 1B SIDE OF 2B.
1 gym sprints A get in ready position ( ready to lead off base ) envision ball leaving pitchers hand push off, sprint 15 feet jog 15 feet sprint to end of court same in opposite direction repeat 5 times 2 gym sprints B jog around court, sprint end lines, 5 laps 3 agility drill A place 4 objects in a square area ~ 10' X 10' stand in center lunge & touch point 1, return to center lunge & touch point 2, return to center lunge & touch point 3, return to center lunge & touch point 4, return to center 4 agility drill B 2 imaginary lines 8' apart slide to line 1 touch floor slide to line 2 touch floor do as many as you can for designated time 5 2 steps climb steps in gym 2 at a time as quickly as you can bottom to top is 1 flight 2 flights equals 1 set 6 side stairs start on the right side of the bottom step step up one and as far to the left as you can step up one and as far to the right as you can repeat to the top of the stairs bottom to top is 1 flight 2 flights equals 1 set
1 Distraction Management
Distraction is damaging to your performance because it interferes with your ability to focus and disrupts flow. It interferes with the attention that you need to apply to maintain good technique. This causes stress and consumes mental energy that is better applied elsewhere.
Sources of Distraction
Distraction can come from a number of sources, both internal and external, such as:
· the presence of family or friends that you want to impress
· family or relationship problems
· media - photographers, interviewers, cameras, heat from lights, etc.
· teammates and other competitors
· opposing coaches or players that degrade you or your team
· underperformance or unexpected high performance
· frustration at mistakes
· unjust criticism
· poor umpire calls
· changes in familiar patterns
· class responsibilities
You can prepare for and deal with all of these sources of distraction.
Coping with distraction
Coping with distractions and minor irritations is mainly a matter of attitude - you can either dwell on them and blow them up out of all proportion to their significance, or you can accept them and bypass them. If you waste mental energy fretting over a trivial problem, then this is energy that cannot be spent maintaining good technique (hence preserving physical energy). Over long events or competitions, this waste of mental energy can seriously damage your performance.
What is worth remembering is that when you are distracted, lose concentration and make a mistake, you have not lost your skills. All you have lost, is your focus.
The following points may help you to deal with distractions:
· Remember that although events may be beyond your control, your reactions to events are entirely controlled by you.
· Think positively - recognize petty irritations as such, and let them go
· Know that you can perform well despite distraction
· Prepare for and expect more distraction at bigger events
· Expect other competitors to be more nervous at big events - use your ability to resist stress and distraction as a competitive advantage
· Develop a focusing plan and practice using it when you are distracted
· Learn how to change bad moods to good moods
· Sleep and rest more before big events so that you have more mental energy to devote to distraction, mood and stress control.
2 Think and act like a winner
When you
are relaxed and feeling good about your game and your ability, you perform
better. In other words, when your emotion is one of confidence and certainty
about your ability, the end result will be positive. If you are over stressed,
over anxious, angry, or too nervous, your end result will be negative feelings
and possible negative results. During these times, trying harder just makes you
get more stressed, more anxious, and more frustrated. Then, you tense up your
muscles, you think too much, you focus on what you are doing wrong, and you do
worse. This is how a person can start off doing really good, have one bad play
and then start focusing on what they did wrong, rather than just relaxing and
being confident.
Here are 3 Keys for Peak Performance consistency:
1) Physiology is how you use your body. How you breathe. How you move.
Whether you are moving fast or slow. Where your shoulders are at: Are they
shrugged or are they back. Where your head is at: Is it up or down?
Your physiology is the fastest way to change your emotions and how you focus.
Remember, how you move when you are having an outstanding day. Then walk,
breathe, and move the same way you did then. Your brain will fire off the same
messages you had the day when you were unstoppable. Confidence is a skill that
you work on, not a trait that you either have or don’t have. If you are feeling
stressed or overwhelmed, relax and take a deep breath. Hold it for a few
seconds and then let it out slowly. Do this a few times, listening to your
breathing.
2) The second way to master your focus is through your language or self talk.
What you say to yourself and how you say it will determine how you feel and
where your brain focuses.
· I am consistent.
· I will anticipate the next play.
· I am swinging with power today, and feeling really confident.
· I get better as I go, and I adjust and learn from all of my mistakes quickly.
Never ever, ever, think or talk about what it is that you “don’t” want to
happen. For example, don't say, I don’t want to strike out or I don’t want to
make an error. Your brain goes right to that thought, and you have just
introduced a negative possibility to yourself.
Instead of using “don’t”, replace it with what you’d like to happen. I will hit
aggressively at the plate. I am seeing the ball well today. I will hit only good
pitches. I am hitting with power. My glove is a vacuum. My throws are strong
and accurate. I am controlling the ball. I feel good. I will have a strong
game today! Expect to do well.
3) The third way to master your focus is through the process of visualization.
This is the most effective way to pre-program your mind and body before
competition so that you respond without thinking and you compete naturally.
Key points: Visualize yourself performing perfectly, right before you go to bed
at night. Whatever you think about before you go to sleep, runs through your
unconscious 16 times. (Now that’s practice!) Also, go through any skill that you
are performing poorly and see yourself performing that skill perfectly over and
over again.
The more details the better. To make visualization most effective, pay attention to details. What color is the bat in your hands, how does it feel. Is your grip tight, loose? Where are your hands on the bat? How does it feel to hit the ball just right? How does it sound when you make solid contact with the ball? What is the temperature? Where is the game? What does the field look like.
Go
through situations that test you, but have you come out the winner.
By simply learning these 3 skills, you will improve your performance. You may
not be perfect right away, but you will get better and better at your game.
Feel like a champion, think like a champion, act like a champion, be a champion! Expect good thing to happen.
3 Game scenario - visualization
What team are we playing?
Where is the game?
What does the field look like? Fence/dugout/stands/fans/field house etc.
What is the weather like?
What uniform are you wearing?
How do you feel? Are you excited? Are you in a positive mood?
What day is it? What did you do today? What classes did you have? What did you have for lunch?
What king of mood is the team in? How can you help get everyone up for the game? How do you interact with your teammates?
Go through warm-ups. Think about how your swings and throws feel smooth and strong. Hear the sound of the ball when it hits the bat just right. Visualize a great batting practice session.
Go through pre-game warm-ups. 4 corners, every throw is quick and accurate. Fielding, see the ball go in the pocket of your glove, feel smooth when you take it out and make a good throw. Feel the ball in your hand, and how you snap your wrist to throw. Feel the pace picking up and the team working well together. Everyone is talking and supportive. You can't wait for the game to start. We look sharp. We will play OUR game today.
Game situations
Go through an at bat. You have to want to be in the box, with the game on the line. Start with your warm up swings while you are on deck. Watching the pitcher throw. Imagine stepping into the batters box, how the bat feels in your hand. Picture the pitcher winding up, see the release of the ball from her hand. Follow the path of the ball to the plate. What type of pitch is it? Where is the location, high, low, inside, outside? See the seams on the ball. Go through you swing. Quick, powerful, right to the center of the ball. Listen to the sound as it hits the bat. Feel the solid contact as the ball jumps off your bat.
Go through a defensive inning. You have to want the ball hit to you. What type of batter is up? Where are the runners? What's the score? Where is the ball hit? When you make the play, how are your hands, your glove? See the ball come off the bat. Feel you self moving towards the ball. See the ball go in the pocket. Feel the ball as you quickly and smoothly take it out of your glove and release it. See it go right to the target.
3 DESCRIPTION OF ATTITUDES
DESIRE
Desire to win or be successful; aspires to accomplish difficult tasks; sets and
maintains high goals in athletics; responds positively to competition; desires
to achieve excellence in athletics.
DETERMINATION
Willing to practice long and hard; works on technique until exhausted; often
works out willingly by herself; persevering, even in the face of great
difficulty; patient and unrelenting in work habits; doesn't give up quickly.
SELF-CONFIDENCE
Has unfaltering confidence in herself and her capacity to deal with things;
confident of her power and abilities; handles unexpected situations well; makes
decisions confidently; speaks up for her beliefs to coaches and teammates.
LEADERSHIP
Enjoys the role of leader and may assume it spontaneously; believes others see
him/her as a leader; attempts to control his/her environment and to influence or
direct others; expresses opinions.
CONTROL
Emotionally stable and realistic about athletics; is not easily upset; will
rarely allow his/her feelings to show and his/her performance is not affected by
them; not easily depressed or frustrated.
CONSCIENTIOUSNESS
Likes to do things as correctly as possible; tends to be exacting in character;
dominated by sense of duty; does not try to "con" his/her coach or teammates;
will not attempt to bend rules to suit own needs; places the good of the team
above self.
COACHABILITY
Respects coaches and the coaching process; receptive to coaches' advice;
considers coaching important to becoming a good athlete; cooperates.
TRUST
Accepts people at face value; believes what his/her coach and teammates say and
does not look for ulterior motives behind their words or actions; free of
jealous tendencies; tends to get along well with teammates.
RESPONSIBILITY
Accepts responsibility for his/her own actions and performance; accepts blame
and criticism; willing to endure much physical and mental pain; will compete
when injured.
MENTAL TOUGHNESS
Accepts strong criticism without feeling hurt; does not become easily upset when
losing or competing poorly; can bounce back quickly from setbacks; can take
tough coaching; does not need excessive encouragement from the coach.
