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TRAINING TIPS & DRILLS
"SEN" Moments...our "ZEN" version on baseball - quick pondering thoughts Coaches Video
Tee Routines
  • Around the Zone:  Using a net, visually or using tape divide your net into four areas to represent the strike zone (image above).  Move the tee around the plate (in, middle & out) change up the height (high, middle & low) for the different pitch locations.  For example, right-handed bat with the tee on the left corner of the plate with middle height the ball should be hit into the left size of the net (pull scenario).  Vice versa, right-handed bat with tee on the right corner of plate, ball should be hit into the right side of the net (opposite field scenario).
  • 10 Toes Drill: Really emphasizes getting the core into the routine, and finish by transferring weight and ending up with a back toe finish.  Hard drill to do correctly - encourage players to take a video and watch it against the instructional video to compare.
  • Knee Drill (3:35-4:50): Balance and instant feedback on weight transfer vs. lunge or back leg lock.  Can even do these with dry swings.  Added tip - put batting helmet right by back foot.  If you hit the helmet as you swing, you are locked on back leg and not transferring weight.
  • Hit/Take: Working on taking the ball.  This drill incorporates active taking with hitting. It can also be combined with a lot of other tee drills (see below).
  • Inside/Outside: React more at game speed than with just 1 tee set up.  No room to actually hit, eliminate the baseballs and "brush" the correct tee with your swing.
  • Trigger, Trigger, Fire: More simplified version of the "connection" drill where you actually bring the bat head to the ball while keeping the bat on the shoulder, helps players feel that triggering of the swing with the back shoulder which creates the early on plane swing.
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Pitcher's Edge
All players can benefit from the routines PE provides.  Senators coaches completed PE's certification and our program is working with Craig and his staff to develop our players.
  • Band Work: If you own a set of bands, check out the PE band routine.  Heavy recommendation - begin with LIGHT bands focusing on movement.  Don't go close to heavy as if we are in-season, plus just learning these movements so going heavy and doing it wrong can cause injury.  The Upper Body tubing program considers both upper & lower half movements (routines) to protect and strengthen the arm.
  • Med Ball Routine:  Pitching-focused, but good even for just basic throwing technique so okay for even non pitchers as it is teaching good mechanics.  While a 2lb med ball is optimal, if that's not available (or too hard to use on a surface at home), a basketball, dodgeball, or other oversized ball (needs to be two handed so important that it is at least volleyball sized) is fine, even if it's light.  Great drills even in limited yard space or in the basement.  Recommend a build-up process of doing just 1 until you have it one day, then 1 and 2--focus on developing technique and muscle memory.
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Dr. Alex Croog, OrthoVirginia talks about injury and prevention.

​Watch recording of this ZOOM presentation here.
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