WRIST STRONG: 5-Week Strength Program

Imagine how your son or the players on your team could perform on the diamond with stronger hands, wrist, and forearms.   Are you interested in finding an edge on the competition for the upcoming season?  Baseball, like no other sport, demands strength in this area.  Whether it is for increased bat speed in hitting or for extra spin in the development of various pitches on the mound, a wrist strengthening program can make a huge difference for up-and-coming athletes.

The information which follows is a hand, wrist, and forearm exercise program targeted for players ages 9 to 18.  For best results, the program should be started at least 5 weeks before the next season starts (whether it be fall or spring).  Each week will involve three workouts – preferably on Monday, Wednesday, and Friday (there needs to be at least one day’s rest in between workouts).  After the 5 weeks are completed, the program goes into a maintenance phase which calls for two workouts a week repeating the sets and reps of Week 5 (more on that later).

Tools Needed

1.  Hand Grips – Can be found in department or sporting goods stores for under $10.

2.  Bat – Use current game or practice bat.

3.  Wrist Roller – Make one using 1″ wide dowel and rope long enough to extend from shoulder height to ground.  You will also need 2.5 lb. and/or 5 lb. weight plates.

3 Exercises

Watch the following video to see the correct form to be used in each exercise:

1.  “Grips” –  Squeeze rapidly so that handles touch each other in the center.  Work both hands at the same time.

2.  “Wipers” –  Make a windshield wiper motion going a full 180 degree arc back and forth.   Hold bat all the way to knob with one hand, then switch to other hand.  If proper technique cannot be used, “choke up” on bat to make it lighter for correct form.

3.  “Rollers” –  With weight lying on the ground, roll wrists forward to make the weight rise to the hands.  Once the weight reaches the hands, release dowel just enough for weight to return to the ground.  Once the weight reaches the ground, roll wrists in backward motion until the weight returns to hands.  When the weight goes up and down forward, then up and down backward, one repetition is complete.

PROGRAMS ACCORDING TO AGE GROUP:

High School Varsity Level – Ages 17 & 18

	Grips	Wipers	Rollers / 5 lbs.
Week 1 – M/W/F	3 x 20	1 x 10	1 rep
Week 2 – M/W/F	3 X 40	2 x 10	2 reps
Week 3 – M/W/F	3 x 60	2 x 15	3 reps
Week 4 – M/W/F	3 x 80	3 x 12	4 reps
Week 5 – M/W/F	3 X 100	3 X 15	5 reps

High School JV Level – Ages 15 & 16

	Grips	Wipers	Rollers/2.5 or 5 lbs.
Week 1 – M/W/F	3 x 15	1 x 10	1 rep (2.5 lbs.)
Week 2 – M/W/F	3 x 30	1 x 15	1 rep (5 lbs.)
Week 3 – M/W/F	3 X 45	2 x 10	2 reps (5 lbs.)
Week 4 – M/W/F	3 x 60	2 x 15	3 reps (5 lbs.)
Week 5 – M/W/F	3 x 80	3 x 12	4 reps (5 lbs.)

Middle School Level – Ages 13 & 14

	Grips	Wipers	Rollers/2.5 or 5 lbs.
Week 1 – M/W/F	3 x 12	1 x 8	1 rep (2.5 lbs.)
Week 2 – M/W/F	3 x 25	1 x 10	2 reps (2.5 lbs.)
Week 3 – M/W/F	3 x 40	1 x 15	1 rep (5 lbs.)
Week 4 – M/W/F	3 X 50	2 x 10	2 reps (5 lbs.)
Week 5 – M/W/F	3 x 60	2 x 15	3 reps (5 lbs.)

Intermediate Level – Ages 11 & 12

	Grips	Wipers	Rollers/2.5 lbs.
Week 1 – M/W/F	3 x 10	1 x 5	1 rep
Week 2 – M/W/F	3 X 15	1 x 8	2 reps
Week 3 – M/W/F	3 x 20	1 x 10	3 reps
Week 4 – M/W/F	3 x 30	1 x 15	4 reps
Week 5 – M/W/F	3 x 40	2 x 10	5 reps

Beginner Level – Ages 9 & 10

	Grips	Wipers	Rollers/2.5 lbs.
Week 1 – M/W/F	2 x 10	1 x 3	1 rep
Week 2 – M/W/F	2 x 15	1 x 5	1 rep
Week 3 – M/W/F	2 x 20	1 x 8	2 reps
Week 4 – M/W/F	3 x 15	1 x 10	2 reps
Week 5 – M/W/F	3 x 20	2 x 8	3 reps

IN-SEASON MAINTENANCE PROGRAM:

Once the 5-week program is complete and the upcoming season begins, don’t stop the workouts!  Simply reduce the number of workouts to twice a week and do the “week 5” number of reps and sets.  The best way to remember to workout is to schedule the two workouts with 3 to 4 days of rest in-between  (i.e. Sunday and Thursday or Monday and Friday).

FREE DOWNLOAD:  Click on the program level that best applies to your player!

High School Varsity Level – Ages 17 & 18

High School JV Level – Ages 15 & 16

Middle School Level – Ages 13 & 14

Intermediate Level – Ages 11 & 12

Beginner Level – Ages 9 & 10

Top 20 DPB Thoughts of the Day

As emphasized in a previous blog, TEAM TALK: Phase 1 of DPB Practice System, it is in the best interest of coaches to set the tone at the very beginning of each practice with a “Thought of the Day” that players are responsible to know. These thoughts can be famous quotes, familiar rhymes, or verses that are short in length and easy to remember. The main objective in using such statements is not only to create focus on the part of ballplayers, but also to make opportunities to teach life lessons that go beyond the field.



The following are Diamond Prep Baseball’s Top 20 Thoughts of the Day:

1. “Attitude and effort separate winners from losers.”  – Unknown

2. “Hard work beats talent when talent doesn’t work hard.”  – Tim Notke

3. “The will to succeed is important, but what’s more important is the will to prepare.”  – Bobby Knight

4. “There’s only one way to succeed in anything, and that is to give it everything.”  – Vince Lombardi

5. “It takes courage not only to make decisions, but to live with those decisions.”  – Mike Krzyzewski

6. “Whatever your hand finds to do, do it with your might.”  Ecclesiastes 9:10

7. “Winning is not everything, but the effort to win is.”  – Vince Lombardi

8. “It is amazing what you can accomplish if you do not care who gets the credit.”  – Harry Truman

9. “Blessed are those that can give without remembering and receive without forgetting.”  – Unknown

10. “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”  – Mark Twain

11. “There is no substitute for hard work.”  – Thomas Edison

12. “First we make our habits, then our habits make us.”  – Dennis Waitley

13. “Great works are performed not by strength but by perseverance.”  – Samuel Johnson

14. “We make a living by what we get, but we make a life by what we give.”  – Winston Churchill

15. “Failing to prepare is preparing to fail.”  – John Wooden

16. “A life is not important except in the impact it has on other lives.”  – Jackie Robinson

17. “No one cares how much you know until they know how much you care.”  – Theodore Roosevelt

18. “A house divided against itself cannot stand.”   – Abraham Lincoln

19. “Failure is simply the opportunity to begin again, this time more intelligently.”   – Henry Ford

20. “All our dreams can come true, if we have the courage to pursue them.”  – Walt Disney

Do you have any quotes or sayings that have made an impact on your life? Feel free to share!

QUALITY AT-BATS: The Truest Measure of a Hitter

Baseball is a game of statistics.  Whether it is hitting, pitching, baserunning, or even fielding; the game has always been based on numbers that determine the success of individual players and teams.

Traditionally, the measure of a good hitter has been based on his batting average – the number of hits divided by the number of at-bats.  So if a hitter has 3 hits in 10 at-bats, his batting average would be .300.

Once the “moneyball” concepts of Billy Beane and Oakland A’s became credible as an offensive strategy, on-base percentage (the number of hits + walks + hit by pitch divided by at-bats + walks + hit by pitch + sacrifice flies) became a big gauge for evaluating a hitter’s effectiveness.  The hitter reaching base safely 4 times in 10 plate appearances would have an on-base % of .400.

Although batting average and on-base % are certainly important in assessing a hitter’s performance, a coach has to take into consideration the player’s ability to create “quality at-bats” in measuring that player’s value in the team’s line-up.

First of all, there needs to be a numerical way to calculate this type of quality at-bat statistic.  In order to do this, there has to be a definition for what it is.  The following is a list of eight items that forms criteria for a “quality at-bat”:

1.  Base hit

2.  Walk

3.  Hit by pitch

4.  Reach base on error

5.  6 or more pitch at-bat (regardless of getting out)

6.  Sacrifice fly or bunt

7.  Any contact to advance a runner

8.  Any contact resulting in an RBI

Let’s say that a hitter takes 10 turns at the plate and the outcome is something like the following:

1^st at-bat:  Reached base on error

2^nd at-bat:  Struck out (7 pitch at-bat)

3^rd at-bat:  Walked

4^th at-bat:  Sacrifice bunt

5^th at-bat:  Doubled

6^th at-bat:  Grounded out to SS, but runner scored from 3B

7^th at-bat:  Hit by pitch

8^th at-bat:  Lined out to 3B (2 pitch at-bat)

9^th at-bat:  Sacrifice fly

10^th at-bat:  Grounded out to 2B, but moved runner from 2B to 3B

In this scenario, his batting average would be .167 and his on-base % would be .375.  Not the best numbers, and certainly not high enough to be considered a great success offensively when using just those stats.  However when looking at his “quality at-bats” as defined by the above criteria and dividing by the number of plate appearances, this same batter hit .900!  He also placed his team in the best position offensively to score runs which obviously leads to a better likelihood winning more games…

Thus proving his true worth in the team’s line-up.

PITCHING GAME GOALS: Stick to the Plan

From youth baseball all the way up the highest level of pro ball, the saying rings true, “Good pitching always beats good hitting.”   Pitchers who prove they can consistently throw strikes with movement and change speeds have a huge advantage over even the best of hitters.  Thus it is of upmost importance to the success of your team to not only have talented throwers, but to also have a pitching plan that contains the key concepts to guide them as well as goals for them to shoot for.

 

The following are lists of these concepts and game goals that will give you a way to statistically track each pitcher’s performance besides just winning or losing a game:

Key Concepts

– “Strike One” is the most important pitch in baseball.

–  2 out of the first 3 pitches need to be strikes using two different pitches (if possible).

–  It is critical to throw strikes on 1-1 counts (big difference between 1-2 and 2-1 counts).

–  Hitters are either out or on-base within the first 3 pitches of each at-bat (preferably out!!)

–  Pitch inside for effect, Pitch away for outs!

–  Develop “put away’ pitches that expand the zone when batter has two strikes.

–  WALKS KILL!  If you’re going to get beat, make them earn it with base hits!

–  Control the running game (stolen bases are on pitchers as much as catchers).

Pitching Game Goals (based on 7 inning game, adjust accordingly to level of play)

1.  Throw at least 18 first pitch strikes for every 7 innings pitched.

2.  Throw 2 of the first 3 pitches to each batter for strikes.

3.  Each hitter is out or on-base by the 3^rd pitch.  (Hitters have to earn their way on base!)

4.  Strike out at least 1 batter per inning.

5.  Allow 2 walks or less for every 7 innings pitched.

6.  Allow 6 hits or less for every 7 innings pitched.

7.  No more than 15 pitches per inning.

8.  Allow 3 earned runs or less for every 7 innings pitched.

9.  Give up 2 stolen bases or less for every 7 innings pitched.

Although these goals are fairly difficult to achieve, they do give the pitchers on your team a measurement to test themselves every time they take the hill.  Furthermore by accomplishing these objectives, it places your pitchers in the best position to be successful on any given day – even though the offense may not produce enough runs to get a win on that day!

Be sure to keep good pitching stats, consistent with these goals, in order to provide pitchers with objective feedback after every outing.

CONDITIONING & CLOSING TEAM TALK: Phase 8 of the DPB Practice System

CONDITIONING & CLOSING TEAM TALK

5 Minutes

Now it’s time to finish out the day.  Up until this moment a lot has been expected of players with a fair amount of game-like seriousness.  So at this point, you want to close out with an upbeat, fun conditioning activity which will raise the heart rate and give players the chance to “cut loose” a little.  This does not need to be monotonous running of the outfield or mindless sprinting around the bases.  Make it something in which players can engage and pull for one another.

Here’s a unique conditioning drill that will wear players out, and they will hardly realize it:

1.  Pair up players and give each set of partners a baseball.

2.  Each set of partners will stand side by side forming a line in the right field area of the outfield, and a coach will stand in center field.

3.  Upon a signal, the first pair will run side by side from the right field area toward the coach in center field.

4.  When partners are close enough, the player with the baseball will underhand toss the ball to the coach, and both partners will continue running to left field area.

5.  When the coach catches the underhanded toss, the next pair in line in right field will start running toward center field.

6.  When the coach receives the baseball from the second set of partners, he will then throw a long and high flyball to the first set of partners who are now in left field.  Whoever underhand tossed the ball to the coach in center field will be the receiver in the left field, and he will attempt to catch the ball on the run and over their shoulder.

7.  After the coach makes the long throw to left field, he will then have to turn around because the next pair will soon be passing by him in center to underhand toss him their baseball.

8.  Pair by pair, all players will move from right field to left field.  Once everyone has transitioned to left field, they will turn around and start the drill in the other direction back toward right field.

9.  Partners will switch off receiving flyballs over their shoulders.  Again, this drill is designed to be fun and one in which players look forward to challenging themselves to make great catches!

After about three minutes of any conditioning activity, assemble players together for a closing Team Talk (at home plate, pitcher’s mound, right field, etc.).  At this time review the Thought of the Day, Offensive Focus, and Defensive Focus from the opening Team Talk.  There is no need to call on players to recite the statements and issue consequences – just simply remind players of what was covered that day.  This is also a good time to inform players of any pressing team concerns or upcoming events.  Once everything is covered, clean up the equipment and call it a day!

It should be your hope that each player walks away from practice with the sense that he is a better baseball player for being at practice on that particular day.  Make for certain that every practice organized includes teaching, drilling, and game simulation which allows the team the opportunity to transform themselves into champions!!

This concludes the Diamond Prep Baseball Practice System…if you have any comments, questions, or suggestions, feel free to share.  Always looking for new ways to help coaches and players prepare to compete on the diamond!

INTER-SQUAD SCRIMMAGE: Phase 7 of the DPB Practice System (Option #2)

INTER-SQUAD SCRIMMAGE

40-50 Minutes

There is nothing better to prepare players for competition than placing them “in the coliseum” and creating game-like settings for them in practice.  The best way to create this as a coach is to organize inter-squad scrimmages where players are challenged in game-like situations that regular batting practice just cannot provide.  Especially during the pre-season, a scrimmage is a great means to allow hitters to hit from the batter’s box and pitchers to pitch off the mound so that they can battle against each other as they will when actual games begin.  The following are guidelines to structure the most productive inter-squad scrimmages that will give players a competitive edge:

1.  Divide team into 4 groups:  Group A,  Group B,  Group C,  and  Group D

2.  Each hitting group will hit for 10-15 minutes and take as many turns at the plate as possible during that time slot.

3.  Pitchers and catchers are selected from the other three groups who are not hitting at that moment.   The selected pitcher will pitch for the allotted time rotation unless he exceeds a pitch count (if a pitch count is necessary for a particular pitcher).

4.  On the hitting group chart, have pitchers and catchers labeled so that they are aware that they will be pitching or catching at some point during the scrimmage.

5.  All other players who are not hitting, pitching, or catching will be placed in their primary or secondary defensive positions during the rotations.  A player could end up playing three different positions during the scrimmage.

6.  All hitters will start each at-bat with a 2-1 count.  If there is a strike out, the next batter is up. However if there is a walk or hit by pitch, the batter will stay in the box to hit.

7.  Any ball that is hit is played live.  If a batter gets a base hit, he will stay on the base reached and react to the ball off of the bat from the next hitter.

8.  If a player is on base when it is his turn to hit, he simply will leave the base he is on and go hit.  It is optional to create a “ghost runner” in this scenario to set up a situation for the defense to react to.  Just be sure to make the lead baserunner a “live runner.”

9.  To keep it more motivating for player, clear bases after every third out and keep track of how many runs are scored in each round.  Be sure to have a stopwatch and keep up with the time limit for each round so that they are the same.

10.  Do not tell players how much time is left in a round; just say, “Times up”,  when the round is over.  This will prevent the pitcher from “stalling” to prevent more runs from being scored against him.

11.  If a pitcher reaches a pitch count and needs to switch out with another player, stop the clock on that round and allow the new pitcher to get warmed up and then restart the stopwatch  until the time on that rotation runs out.  In this situation, be sure to have someone closely counting pitches if a certain pitch count is in effect.

12.  The round that scores the most runs will be rewarded with less conditioning in the next phase of practice.  If it is desired to reward them in some other creative way, go for it . . . have fun with it!!

Additional Thoughts:

–  Understand that scrimmages are great for the preseason in order to get pitchers on the mound and hitters in the batter’s box; but once the regular season is on its way, the On-Field Batting Practice format maybe the better option.  This will keep pitchers arms fresh for actual games.

–  Another option is to keep this same format and use a pitching machine instead of a live pitcher.  This may make for uneven groups in a round, but with a machine they should still get plenty of at-bats and pitchers will not get worn out.

Next blog:  CONDITIONING & CLOSING TEAM TALK: Phase 8 of the DPB Practice System

ON-FIELD BATTING PRACTICE: Phase 7 of the DPB Practice System (Option #1)

ON-FIELD BATTING PRACTICE

40-50 minutes

Now for what the players have been looking forward to the entire practice…HITTING ON THE FIELD!!  At this point in the DPB Practice System, there is an option between an on-field batting practice or an inter-squad scrimmage.  A good assessment of the team needs to be made to determine what they need to work on to prepare offensively for competition.  If it is early in the season before the schedule cranks up, scrimmages are a great option…they allow hitters to hit and pitchers to pitch to get more comfortable in game-like situations.  However once scheduled games begin, it is best to run on-field batting practices so that hitters can keep their timing and pitchers can save their arms for actual games.  If an on-field batting practice is the best option for a particular day, the following guidelines will give some insight on how to maximize time:

ON-FIELD BATTING PRACTICE

1.  Divided team into 3 groups:  Group A, Group B, and Group C.

2.  Group A hits and runs bases, Group B works in the infield, and Group C shags balls in the outfield.

3.  Each rotation will last 12-15 minutes.  After the first rotation, hitters go to the outfield; infielders go in to hit; and outfielders move into the infield.  This is then repeated for the last rotation. 

4.  Coaches will pitch from a shortened distance (about 40-45 ft.) behind an L-screen or use a pitching machine (also behind an L-screen).

5.  Hitters will get at least two rounds of hitting.  Here’s a sample:

– 1st round:  Two bunts, Ten swings with contact

– 2nd round:  Two bunts, Two hit and run swings, and Eight swings with contact

* If time remains in the rotation, each hitter will get another chance to hit (even if it is only one swing each).

6.  The on-deck hitter will take cuts off of a tee into a screen until his turn to hit.  The remaining hitters in the group go to a pre-determined base and take turns reading the ball off the bat from their secondary leads.  Runners will not advance all the way to the next base…just three or four strides, then return to the same base.

7.  If using a portable backstop for home plate area, coaches can hit fungo to infielders from either side of the cage.  First base side will hit to 2B and 3B, and third base side will hit to SS and 1B.  If no protective screening is available, infielders can field baseballs that come for the hitter at home plate.

–  Fungo hitters need to wait until the ball is hit by batter at the plate and then hit to their    designated  infielders.

–  Fungo hitters also need to be aware of baserunners running between bases.

8.  Outfielders need to take a particular field (right, center, or left) and shag anything that comes to the outfield.  One of the players in the rotation needs to serve as the “bucket man”.  The bucket man stands in the grass just behind second base with a bucket (preferably behind a screen) and receives baseballs from the outfielders.  He then places the balls in the bucket so that when the BP pitcher runs out, they can swap out buckets.

Additional Thoughts:

–  Make sure that defensive players in the infield and outfield are making plays when the ball is hit to them from the hitter in the batter’s box.  This can be great chance to time prep steps and read live balls off the bat.  No errors!!

–  Use a catcher behind the plate during BP.  This can be a good opportunity to get extra work on framing / blocking.  It also gives the BP pitcher a target to throw to.

 

Next blog:  INTER-SQUAD SCRIMMAGE: Phase 7 of the DPB Practice System (Option #2)

TEAM DEFENSE: Phase 6 of the DPB Practice System

TEAM DEFENSE

15-25 Minutes

Once FUNDAMENTAL SKILL ROTATION work is complete, the next segment of practice is TEAM DEFENSE.  This is where all the individual defensive work comes together.  Consistently remind players of the line, “Defense wins championships.”  More often than not, pitching and solid defense will beat good hitting.  Depending on the level of play, players need to know that if they do not execute well defensively, it will “cut into” their batting practice time (tell more advanced players, “If we don’t get around to hitting today, we don’t get around to hitting.”)

Three possible ways to cover team defense during this part of practice are as follows:

1.  Instruction

If the TEAM DEFENSE phase is used to instruct, players need to be taught how to perform all specialty defenses as rundowns, bunt defenses, 1^st & 3^rd defenses, and pick-off plays.  This is especially important during a team’s pre-season practices.

Also, this is the time to teach all cut-off and relay situations so players know what to do with the ball on anything hit to the outfield with runners on (this should also include double relays).  During the teaching of how you want each defense implemented and how each fits into your signal system, remember that mistakes are going to happen at the beginning.  Only after players have become familiar with the different specialty defenses should you begin to demand perfection.  If it’s not done right, DO IT AGAIN…until it’s mastered (especially in the higher levels of the game).

2.  Team Drills

Once players demonstrate that they know the team defensive concepts, it is time to drill them.  Specialty defenses such as rundowns, bunt defenses, and 1^st & 3^rd defenses can be drilled by placing defenders in infield positions and having outfielders put on helmets and run the bases in game-like situations.

Cut-offs, relays, and tags will involve players at each position on the field.  Different situations can be created as a coach hits fungo to one of the outfielders who fields the ball and hits the relay man who then throws it to a base or plate where a tag is simulated.

In drilling both specialty defenses and cut-offs & relays, have players perform a certain number of “perfect plays” before moving on the BP / SCRIMMAGE phase of practice.  An example of this is for the group to perform 10 perfect cut-offs and relays or 7 perfect bunt defenses in a row.  If the designated number is not reached, it starts over and defenders try again until the goal is reached.  Once again, the idea that “Defense wins championships” cannot be overemphasized.

3.  Competitions

When defensive concepts have been taught properly and drilled to perfection, competitions can be used during this time segment to put players “in the coliseum” (or game-like situations).  Competitions make players concentrate more and gain more from the activity.

A simple competition for infielders that is very effective is “T-Drill.”  Place infielders at each infield spot, including pitcher and catcher.  All other players put on helmets and get their bats.  A hitting tee is placed on home plate, and hitters take turns at the plate.  The pitcher will simulate a pitch to the catcher so that fielders can time prep steps, and the hitter will hit a hard groundball or linedrive to any spot on the infield (anything hit to the outfield does not count).  If the infielders make an out, they get a point.  But if the hitter makes if safely to first base, they get a point.  First team to seven wins!  Play best of 3, 5, or even 7 (World Series style) depending on time.

Another competition that is very useful is “21.”  Place a defender at each defensive position, except pitcher.  Everyone else is a hitter taking turns at the plate.  The ball is pitched by a coach, machine, or even short flips behind a screen.  It is the job of the defense to handle the ball off the bat to get outs.  There are no strikeouts, walks, bunting, or stealing.  If the offense scores a run involving an error (an un-earned run), the entire current defense will drop gloves and run a 12 second sprint – outfielders to home plate and back to glove, infielders to the outfield fence and back to glove, and catchers to second base and back to glove.  The object is to record 21 outs (a 7-inning game) as quickly as possible.  After every third out, all players will sprint to the dugout to find new position and hustle back out on defense or get ready to hit.

Once again the saying goes, “If we don’t get to hitting today, we don’t get to hitting.”  Therefore, players are racing against the clock in order to keep the ON-FIELD BP / SCRIMMAGE time segment in place.

Next blog:  ON-FIELD BP / SCRIMMAGE: Phase 7 of the DPB Practice System

FUNDAMENTAL SKILL ROTATIONS: Phase 5 of the DPB Practice System

FUNDAMENTAL SKILL ROTATIONS

30-40 Minutes

The first 4 phases of practice – TEAM TALK, WARM-UP, BASERUNNING, and THROWING –  should take no more than 30 minutes to complete.  The next 30-40 minutes should be devoted to FUNDAMENTAL SKILL ROTATIONS.

Photo from Microsoft Clipart

First of all, divide the team into groups according to defensive position, namely Catchers, Infielders, and Outfielders.  Keep in mind that the groups do not need to be completely equal in number (but do have at least 2 catchers in the group of catchers).  Each group will then rotate through 3 stations:

1.  Pitching Station

2.  Hitting Station

3.  Defense Station

Infielders go to the Hitting rotation first, then to the Pitching rotation, and finish at the Defense rotation where they will work on drills for infielders (groundballs, double plays, bunt coverage, etc.).  When Catchers arrive at their Defense station, they will have drill work designed for catchers (blocking, receiving, throws to bases, etc.); and of course, Outfielders will have drills intended for playing the outfield (fly ball communication, cut-offs and relays, etc.).  In a 40 minute session, each rotation will last approximately 12 minutes with a little time in between to rotate to each station.

Pitching Station

At the Pitching station, the entire focus is on pitching.  The goal is to develop as many pitchers as possible.  In the youth levels (recreation, select, and travel) through high school (and even college level), even players who are usually position player are called on to pitch from time to time.  So although the players are grouped in rotations according to defensive position (catchers, infielders, and outfielders), the Pitching station allows for pitcher development for every player on the team instead of just the few more experienced pitchers.

The focus of the Pitching station will change from practice to practice.  During the pre-season, this station will focus on bullpens, pick-off moves and plays, pitching fielding practice (PFP), etc.  Once the season starts, the concentration will change to game prep work and conditioning (depending on workloads during games).

Hitting Station

Work performed at the Hitting station will have a high focus on hitting mechanics.  This is the time in practice to perfect each player’s swing.  Make sure that coaches running this station can breakdown swing mechanics and provide quality feedback to each player.  All drills should be done in a cage and with hitting screens.  This station should consist of a variety of drills which will allow for a high number of repetitions.  Quality and quantity of swings should be emphasized together.

This rotation should include 3 or 4 stations which will keep each player working with no “down time” allowed.  Players will circuit through the series of drills as follows in these 12 minute examples:

     3 Stations / 4 Minutes each

1.  Tee work in screen

2.  Side toss in screen

3.  Short toss (“flips”) in cage

     4 Stations / 3 Minutes each

1.  Whiffle golf ball machine

2.  Lids (“Towny Townsend Hitting Discs”)

3.  Curveball machine in cage

4.  Tee work in screen

Defense Station

As previously stated, each rotation which comes to the Defense station will be grouped according to position: catchers, infielders, and outfielders.  When each group arrives at the station, the focus will change in line with appropriate drill work for each position.  Therefore, it is imperative to have coaches working at this station who are knowledgeable in a number of defensive areas.  Also keep in mind that some players may play a number of positions so their defensive grouping can change from practice to practice; they may work with catchers one day and then outfielders the next day (this is especially important in the lower youth levels so that players get exposure to different positions).

It is most beneficial to have a drill series customized for each position.  Once players are familiar with the names of different drills in a series, they will waste little time going from one drill to the next. Thus, maximizing defensive drill time!

Next blog:  TEAM DEFENSE: Phase 6 of the DPB Practice System

THROWING: Phase 4 of the DPB Practice System

THROWING

7 Minutes

After the BASERUNNING phase, have players put up their helmets, grab their gloves, and head out to right or left field area.  Players need to partner up – ideally, catchers with catchers, infielders with infielders, and outfielders with outfielders (although this is not always possible).  On every throw, make sure that players position the ball in their hands to throw a 4-seam fastball and that they hit their partner “in the chest”. This part of practice only needs to last approximately 7 minutes.  Remember, all that needs to be accomplished at this time is to loosen up arms and create a rhythm so that players are hitting their target.  They need to throw 4-seam fastballs only…no curveballs, knuckleballs, etc.  Players will throw in the following progression:

1.  “Wrist/elbow extensions” at 15 ft. for 1 minute

–  Partners stand 15 ft. from each other.  Players will toss a ball to each other by holding ball out in from to release point, pulling ball back by bending elbow up, and then extending back out toward target and snapping wrist to release ball.

2.  “Ten Toes” at 30 ft. for 1 minute

–  Players will toss a ball to each other with all “ten toes” facing their partner.  They keep their feet stationary while playing catch at 30 ft.

3.  “Step and Throw” at 45 ft. for 1 minute

–  At this point, players have freedom of movement with feet and throw to each other as they would in a game situation, hitting partner in chest with a 4-seam fastball.

4.  “Throw and expand” at approx. 90-120 ft.+ for 4 minutes

–  Players will then complete a throw and take a step back until they are about 120 ft. or more apart from each other.  This continues until players have to “skip the ball” to each other.  This means the ball hits the ground one time before being caught.  This is a good indication that players have reached their maximum throwing distance.

During the “throw and expand” part of the throwing sequence, players need to be required to make a good throw.  To ensure this, instruct players that if there is a “bad throw” between partners (anytime the ball gets by the partner receiving the ball), both partners have to switch places sprinting to each other’s spot.  Keep in mind that the player who threw the “bad throw” will have to go further because he will be retrieving the ball that missed its target.

This part of practice should be short and very concentrated.  You are not intending on this being a long toss session for adding arm strength.  You are merely loosening the arms and creating throwing rhythms.

Next blog:  FUNDAMENTAL SKILL ROTATIONS: Phase 5 of the DPB Practice System