Baseball

Great Baseball Off-Season Conditioning Drills

Wind sprint

The player takes a starting position similar to that taken in stealing a base. Starting with a cross-over step, he sprints 30 yards, slowing down gradually and walking 30 yards. The drill should concentrate on a quick start followed by a short burst of speed.

Ball Pass

Two players stand 30 yards apart; one takes a field position and, starting with a cross over step, runs laterally across the field as if chasing a batter ball. The other player throws him the ball, far enough ahead of him so that he must run as fast as possible to catch it. The players then reverse assignments and work their way down the field in this manner. Practice sprinting on the toes, using good running form, and not reaching out to catch the ball until the last stride.

Dumbbell circle

For increased flexibility, arm circling exercises using lightly loaded dumbbells are recommended. Grasping each at its end, hold a dumbbell in each hand. Exercise the shoulders first by performing full arm circles, forward and backward. Then perform the same exercise at the wrist joints. Five circles in each direction at each joint are usually enough.

Conditioning Games

Hand ball is the very best conditioning game for baseball. Every movement performed in baseball is also performed in handball. A fast game of singles helps to develop hand-eye coordination, agility, footwork, and general body condition. It should be played during the off-season training period. Many major league players maintain good condition by playing during the off-season. The stiffer the competition the greater the benefits. If handball courts are not available basketball is an acceptable substitute, although it doesn’t simulate baseball skills nearly as closely as handball.

The Peeper Game is an excellent drill for practicing hitting and fielding and for conditioning the body. Have one player (never more than two) face the batter about 5 yards away. He throws a ball to the batter, who hits it back. The batter concentrates on watching the ball meet the bat squarely and controlling the direction of his hit. The thrower concentrates on fielding the ball and regaining his position in a smooth but rapid manner.

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