Playing baseball requires quick bursts of speed, power, and agility interspersed with long rest periods. Baseball conditioning drills require a base level of strength for proper, safe and effective performance; you should implement a weight-training regimen alongside sport-specific drills. All of the following baseball conditioning drills are best performed in sets of five to 10 repetitions, with rest periods of one to five minutes. The rest periods should be longer at the beginning of the off-season, becoming gradually shorter as the season approaches.
Zig-Zag Cone Drill
This drill requires you to set up several cones in two parallel lines, four to five feet apart. Place the cones in each line so that they are not directly across from the cones in the other line. To perform the zig-zag drill, begin at the end of one line and run forward around the first cone in the opposite line, then run backward around the second cone in the line from which you began. Move down the lines, zig-zagging forward and backward between each line until you pass the last cone. You may structure your cones to allow for gradual diagonal runs, or to force rapid forward and backward movements. This drill will prepare your legs for the sudden changes of direction required of many positions in the baseball field.
Side Shuffle
To perform side shuffles, begin by setting up two cones about 10 to 20 feet apart. Start the drill at one cone, with your hips facing a direction perpendicular to that of the other cone. When you are ready, run laterally sideways, with your hips facing away from the other cone, spreading your feet as quick as possible and rapidly stepping sideways until you reach the second cone. You can change this drill to simulate game-type situations by reacting to directional changes as directed by a partner, who can call out the changes, or point in the chosen direction. You can also add fielding tasks to the drill, making throws that the participant must field and respond to appropriately.
Square Drill
This drill requires you to set up four cones in a square, 10 to 15 feet on each side. This drill can be performed in a variety of manners, as you instruct the baseball players to move forward, backward, or laterally from cone to cone on each side of the square. Vary this drill by allowing coaches to indicate directional changes, or by adding fielding tasks. These variations should not be added until players can adequately and easily perform the basic drill without thought. Again, this drill builds the agility and quickness required for many positions on the baseball field.
Medicine Ball Rotational Tosses
Medicine ball rotational tosses are used to build power and coordination in the hip-rotation movement used in hitting and pitching. Start with your feet spread apart, and a ball held in front of your hips with both hands. Next, pivot one of your feet to allow your hips to pivot towards the opposite foot, creating a stretch in the hip of the stationary leg. Once you feel this stretch, forcefully contract the hip to rotate your pelvis in the opposite direction, and throw your medicine ball as hard as you can, to a partner spaced a safe distance away; prepare yourself to receive his return toss. Performance expert David Sandler recommends beginning this exercise using a light medicine ball, and gradually progressing to a larger ball as your strength increases.
References
- "Essentials of Strength Training and Conditioning"; Ed. Thomas Baechle, PhD. & Roger Earle, PhD.; 2000
- "Sports Power"; David Sandler; 2005
- "High Performance Sports Conditioning"; Ed. Bill Foran; 2001
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