(Suggested Model of Training for AAA and Major Leagues)
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THIS INFORMATION IS CONFIDENTIAL
ZONE COVERAGE
For the diagram above...
In pop-up situations, catcher is field captain, pitcher should yield to all
others. Shortstop can call off any other infielders, second can call off
first. Outfielders charging in usually see the ball better than infielders
drifting out. The center fielder can call off other outfielders and middle
infielders. For a drill to work on this,
click here.
BASE COVERAGE
For the bottom
diagram...
LEFT FIELDER...
L1 - Runner on third. Move to
the line after every pitch, in case of catcher overthrows on pick-off
attempt.
L2 - Runner at third, trailing
runner at first. Steal of second is often countered by a decoy throw to
short. If runner on 3 goes, break to the line.
L3 - Ball hit to right field.
Back up the throw into second.
RIGHT FIELDER...
R1 - Rundown. Back up second.
R2 - Ball hit to left field.
Back up the throw into second.
R3 - Ball hit to leftside of
infield.. Move into foul territory in case of overthrow.
CENTER FIELDER...
C2 - Runner at second, or
runner at first. Be ready to back up catcher's overthrow.
C3 - Rundown. Move in quick to
cover either a first-to-second or second-to-third rundown.
CATCHER...
C1 - Bases empty, batted ball
to right side. Run down the line parallel to runner, especially to cover
possible overthrow from second baseman.
C4 - Even with a runner at
first, catcher doesn't need to be glued to plate. Move up line to provide
back-up at third.
PITCHER...
P1 - Runner at one, ball hit to
right field. Always back up third.
P2 - Runner at second, ball hit
to any field. Back up home.
P3 - Any grounder or pop up to
your left. Beat the runner to first.
C O A C H I N G I D E A S
Simulated Game
Training
ONE-INNING REPLAY
Our team simulates an actual
game situation by taking one inning in a previous game and with a coach
acting as the hitter go through each at bat putting the ball in play where
it was in the actual game.
In this controlled situation,
the coach can correct a problem with his offense and or his defense. The
idea is to have some of the more common plays or situations come more
instinctively to the players - to give them a huge advantage over the
opponent.
Everyone gets involved,
including base coaches who also can for see plays and situations that may
come up - maybe every game or maybe just once a season. With practice, they
too become instinctive. Over the years you can collect favourite teaching
situations - anything from as simple as how to run to first base on a hit or
to what to do when the catcher has a pass ball with three strikes on the
batter and a man on second base.
SPLIT TEAM AT-BATS
Divide the team into 3 groups
of 3 or 4. 4 works best. Each group are their own team. 2 groups play the
field while the other group bats. Use either a tee or soft toss in front of
home plate. After a player hits the ball he runs the bases. Have a coach on
first and third giving instruction to the runners. The group continues to
hit until they get 3 outs. They then take the field and the next group of 4
comes in and takes their turn at bat. When all 3 groups have batted, 1
inning is completed. Position players in the positions they will be in
during real games.
This drill teaches players
how to react to actual game situations and encourages communication between
players. Fundamental relays and backups should be emphasized on every play.
Encourage players to make their own decisions and correct where necessary.
This drill moves very fast! The coach who is tossing or placing the ball on
the tee is the designated catcher. If you only have enough for 3 man teams,
work with 4 infielders and 2 outfielders.
With water break, and a
chance to refocus for next activity.
00:40-01:10
Skill
Development
To improve muscle memory,
mechanics for positional play.
Split into
Bullpen (battery) group and
Batting Practice. If mound not required for bullpen work, could include
a challenging
infield session, or
3-on-3 soft-toss hitting to outfield, or
goal-post relays.
01:10-01:15
Team Jog
To build endurance.
With water break, and a
chance to refocus for next activity.
Other drills that requires
quick reactions, short bursts of speed, muscle memory. Maybe a round of
shadow ball.
01:45-01:50
Wind Sprints
To build endurance.
With
water break first, then a team jog (in line) with a sprint from last in
line to first, in turn, for each player. Or else base to base tag team
races.
Do flex stretching and
resistance training (in pairs). Provide homework reminders (solo
ball).
P I T C H E R D E V E L O P M E N T
This page is part of a new (2003)
series of pitcher development pages. We suggest they be read in order -
understand the principles before the details.
Top of Form
Use this pop up to jump to other lessons.
Bottom of Form
BACK TO SCHOOOL
Lesson #2:
Mechanics that Matter
The buzz lately is that maybe
we're all overteaching, making the act of pitching far too complicated. In
efforts to simplify the process we have ideas such as 'teach/non-teach' and
'the throwing side belongs to the pitcher, the glove side belongs to the
coach'. While we like the notion of reducing instruction to essentials,
there is some disagreement about what matters and what doesn't.
Here's the take on this...
you first need to understand what good mechanics should look like and feel
like - in some detail. Then you can decide what key instants in the throw
most matter. (This part of the process should go beyond subjective
observation - radar measurements, slow motion video, even motion capture.)
When that's done, then you can decide what to correct and what to disregard.
Internal vs External Remember: there are some mechanics that can
be observed and adjusted externally (by the coach) and some forces (muscle
tensions, joint movements) that aren't obvious from the outside - but they
do have to feel right internally (to the pitcher). Learning to interpret
from outside observation what's really happening on the inside is the
toughest challenge for the coach. Conversely, understanding what everything
should feel like then being able to execute it that way, consistently -
that's the greatest challenge for the pitcher himself.
Touching on the Highlights The first step in breaking down the
pitching action is to understand the phases in the pitch. In subsequent
lessons each phase will be broken down into mechanical details. (We're
tempted to calls these 'steps' but that implies specific checkpoints and, as
explained in Lesson #1, we want everything to be continuous, no pauses.)
Preparation Phase.This is what happens before you reach the launch point. It may
be less important mechanically than what happens afterwards but it does
establish your line of attack, and your rhythm.
Loading Up. This is where the kinetic energy which will build
momentum throughout the delivery is initially stored within the body.
There are actually several load points - the leg up and hip turn, the
hip/shoulder separation,
shoulder blade pinch, and the arm cock. They shouldn't load at the
same time, in fact the loading instant of each is critical to...
energy within the group itself.
Transferring momentum.This is where the concept of the
kinetic chain is critical - stored energy in each muscle group must be given
to the next in sequence. The most advanced researchers, people like Paul
Nyman, have determined that there are a critical transfer moments in which
more than one thing is happening. First, there is the energy from one muscle
group to the next, but also there is the stored For example, when the hips
and shoulders have acheived maximum separation, both are coiled back. But it
isn't just the torque created by separation of trunk and upper body that
gets transferred at that point; there's also the pinching back of the
shoulder blades which needs to be converted to forward shoulder movement.
This is referred to as scapular loading (the next lesson).
Release and follow through.Physics tells us that the ball can't go faster than the finger
tips. We also know that perceived velocity (from the batter's perspective)
is as important as actual velocity. So it's important that the release
point be optimized - finding the best balance between a release point as
close to the batter as possible (less reaction time) and a release point
at the instant of maximum accelleration of the wrist, the hand, the
fingers. Ideally there the same point, but not always. One thing is
certain: A complete follow-through is important to ensure the arm does not
start slowing before release. This also means that worrying about getting
into a good fielding position should be irrelevant - the pitcher's main
concern should be throwing a pitch they can't hit.
Bunt like you
mean it!
Start in normal batting stance
·Balanced on inside balls of feet.
·Bat up.
·Hands shoulder height, arms relaxed.
·Same position to plate.
(Don't crowd in; don't move up - you'll give it away.)
Rotate
·Turn back foot in, bring back knee
forward.
·This opens hips, brings belly button to
pitcher.
Open
front shoulder early.
·Bottom hand pulls bat forward.
·Hold
top hand back so it slides up the barrel as you rotate.
·Angle
of the bat should remain upwards. Keep the bathead above the pitch.
Crouch
down, on a soft front knee.
(Do not kneel down, just be low and flexible)
·Get your eyes level and even with the
bathead.
Extend your top hand forward.
·Keep your fingertips behind the barrel.
·Catch
the pitch with the barrel of the bat - cushion the contact to deaden the ball.
·Control
direction of the bunt with the bottom hand (on the knob of the bat.
oBring bottom hand toward body to go to
third.
oAway from body to go towards first.
Bust outof the box hard
·Even on a sacrifice. The more pressure
you put on them, the more likely they'll rush the play and make an error.
Some tips...
·If the coach calls the bunt on a
squeeze play, go for it - even if it's way outside the strike zone.
·On a called bunt with a runner at
first, go for any ball you can reach easily.
·When you're bunting just to get
on base, don't give it away as early, and look for a fastball in the strike
zone.
Field like a
Vacuum Cleaner
Keep your legs
under you and the ball in front of you.
Get ready.
·Guess where the ball is
going. (Your first guesses may be way off, but keep doing it. Over time you'll
develop good fielding instincts.)
·Call for the ball -
before the hit. You want the ball to come to you. Be positive - confident.
·Take two short steps
in. Forward movement keeps you on the inside balls of your feet. You want to be
loose and fluid.
·Stay low on a wide base
- feet apart, knees bent, butt down, arms hanging relaxed between knees.
React.
·Move to the ball.
·For best lateral move
to right: Drive across with left shoulder. Turn right foot out. As upper body
leans right - step with right leg, then left leg. (Don't start with a cross-over
step - open the body to the ball side first.)
·For lateral to left,
lead with right shoulder and step with left foot.
·Keep head down, sneak
up on the ball - soft strides.
·Try to get there early,
to face the hit (on all but the most out-of-reach hits.)
Catch.
·Establish triangle -
wide leg base, arms out in front, maintain balance. (Check with heel tap.)
·Glove below the ball -
arms can pull up easier than push down.
·Cradle ball on heel of
glove for quick grab by throwing hand (on top).
·On out-of-reach shots -
drop to knee with throwing hand for balance, glove arm stretch. (Flat-out dives
seldom work.)
·Come up with feet under
you, ready to throw.
Some tips...
·Leg strength is the ley to
fielding. Warm-up with a run. Squats and lunges are good exercises.
·Movements must be automatic.
Repeat forward, lateral (both sides) and back steps until you can do them
without thinking. Use
slo-mo and tai-chi techniques to break down the mechanics.
·Improve reaction time by
practicing wall rebounds - only 10' away.
Throw on target
Start balanced.
·Get your feet under you
- very important after fielding the ball.
·Line yourself up. Two
invisible ropes - from back foot through front foot and from back shoulder to
front shoulder - go straight to target.
·Plug into the ground,
on the inside balls of your feet, shoulder width apart. (From outfield, do a
crowhop - back foot crosses front, then front foot forward - before plugging
in.)
·Find the target early -
with both eyes.
·Check and correct.
(Stop-action is for training only, never brake during game throws.)
Up and load.
·Bring both arms up -
elbows to shoulder height, palms away (thumbs down).
·Throwing arm bent at
90° or wider.
·Glove arm up and
opposite the throwing arm - with either glove tpo target or elbow to target.
·Front leg comes up.
·Keep the fingers on top
of ball and thumb underneath as much as possible.
·Check and correct.
Rotate.
·Back foot rolls in,
back knee tucks forward.
·This opens hips, to let
torso come around, which brings throwing arm forward.
·Front leg will move
forward for balance, keep it pointed slightly to the throwing arm side, knee
relaxed.
·Plant the front foot
out front but don't worry too much about stride length. (Fielders might stride
half their body length, pitchers 3/4 of body length or a bit more.)
·Throwing elbow should
still be shoulder high, angle between arm and body between 90° and 110°. (Arm
too high causes shoulder impingement.)
·Check and correct.
Release.
·Glove turns over - flip
and pinch - and elbows come in as the throwing arm comes forward. (We don't
teach glove tuck any more because it pulls the body open too soon, but we don't
want a lazy glove arm either.)
·Weight shifts forward
over bent landing knee. (Not a deep bend, just relaxed enough so the hips are
free to let the upper body rotate through.)
·Arm comes forward,
elbow extends, wrist delivers back spin.
·Throwing arm sweeps
across body to opposite hip, using contact with the body to stop safely.
·Glove side still up out
of the way - throwing arms goes under.
·Check and correct
Some tips...
·For balance, try
a stride board or a rocker board (1'x6' plywood with 2"x6" or 2"x4"
underneath).
·For wider arm
angle, use surgical tubing around throwing arm - with someone holding it
about 6' behind you.
ROUND THE BAGS
DRILL
This drill seems simple but it
will push players to their endurance limit in about 10 minutes. Best used as a
pre-season drill to build an aerobic base while 'reminding' players (in a very
physical way) the importance of following up on each play. It can also be used
in tryouts to quickly weed out the weaker players and those with less fielding
skills.
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Start with one player at each bag
- temporarily! Everyone else lines up off foul line at third. First in line
moves to short.
Ball is batted to short who must
do a clean pick and throw to first. The ball is relayed around the bags - as
each player follows his throw (something everyone should always do anyway.)
To keep it moving, the next ball
should be batted to the next shortstop just as soon as player from second is
near third.
Note - if shortstop misses
fielding, he chases down ball and goes to back of line (next shortstop moves
in). If either shortstop or first baseman fails to execute first throw, that
player retrieves ball, everyone else holds their bag.
DOUBLE PLAY DRILL
SET-UP
·Start with players (three or four) at
second and short positions. Plus one or two first-basemen and one or two at
third.
·Now fold in the infield - moving
third-basemen to infield grass between mound and first.
·One of the First/Third players serves as
a back-up on overthrows. And a coach on the mound can help supervise the play,
monitor mechanics, and offer encouragement.
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RUNNING THE
DRILL
Drill starts from first - off the bag.
·First baseman throws grounder (#1) to
Shortstop who tosses to Second covering bag (#2).
·Second baseman relays to first base (#3,
same first baseman who threw the grounder, now covering at the bag.)
·First baseman tosses (#4) to Third near
mound (switch to diagram 'B') who 'grounds' ball to next Second baseman (#5) -
for toss to next Shortstop covering bag (#6), for relay to same third-baseman
who is now covering at first (#7).
·Third tosses off to next First (#8) and
cycle repeats.
VARIATIONS
Short and Second fielders will
begin to anticipate move to bag and will cheat towards it. Ground ball
throwers (First and Third) can maintain control by including the
occasional short-side grounder - Third to Short or First to Second.
First and Third players can
stay on their own sides of the bag or work in a rotation, moving from
First to Back-up to Third.
P O P F L Y
DRILL "Mine, Mine, Mine" -
Learning to call it.
SET-UP
Position fielders in pairs 75-100 feet apart.
Normally the set up is as shown at 'A'. Each fielding pair is in tandem, an
infielder with an outfielder - pairing third with left and short with center,
plus second with an extra outfielder, and first base with right field. Each team
might have their own tosser - a coach or another player, who then rotates.
CALLING IT
Before beginning, coaches should make one thing clear - what to call.
Recommended call these days is not "got it" which might mean "you got it" or
"I got it" or "who's got it?". Instead, call "mine - mine - mine!" It's more
obvious and more confident.
Each tosser underhands the ball up so it will come down midway between the
two fielders - one charging in, one turning and sprinting out. (See 'turn
and sprint'.)
Important: The judgement to call 'mine' must be made with
confidence and certainty, at which point the other fielder MUST tail away
into a back-up position - eyes no longer on the ball, concentrating instead
on staying about 15' feet from the caller, waiting for the clean catch or
dropped ball.
If appropriate for your team, rotate the three players in a group so each
gets turns tossing, charging, sprinting back.
VARIATIONS
Laterals: You can also
use the set-up to work on lateral coverage communication between two
infielders or two outfielders as shown at 'B'. The rules for calling it
and backing it up are the same.
Fewer Tossers: 'B' shows
another variation in which only 1 tosser is used for two pairs of players.
The one tosser for 2 team set-up can work on the 'A' side also for
infield/outfield tandems.
More Variations: Extend
this drill for both infield and outfield by adding base coverage, and
other variations as explained under
Turn and Sprint.
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