Drills Library

Movement Prep

Prone Pelvic Control

Pelvic control, specifically "posterior tilt" (moving the pelvis forward under the shoulders independent of the torso) helps maintain direction, posture, and produce power
In this drill, we're laying on our back, putting our feet flat on the ground, and maintaining an athletic position. Step 1: inhale slowly for a three second count while creating space between your low back and ground. Step 2: exhale slowly while sucking your belly button to your spine, and pushing your low back as hard as you can against the ground. In both steps, the feet, pelvis, and shoulders should stay on the ground.

Kneeling Disassociation w/ Adduction

Being able to rotate your hips independent of your torso (disassociation) is important to allow us efficient or ideal sequencing without being as prone to swing a number of swing deficiencies, some being; lack of speed gain from pelvis to torso, getting stuck on our back side, torso peaking late, and others.
In this drill, ideally using a mirror, we're kneeling while squeezing a foam roller, med ball, or something else similar between our knees. With our arms straight in front of us, we'll look to swivel or rotate our hips without creating a lateral or "fortnite dance" type move.

Hip Disassociation w/ PVC

Similar to above, except we're progressing to standing with a PVC pipe. This can also be done with a bench, table, etc. My only caution to you would be don't get too bent over. Creating a pattern of too much forward flexion (bending over) can create many other swing deficiencies. Keep the weight in your heels when you do this drill

Torso Disassociation

Similarly to being able to disassociate the hips from the torso, being able to turn the torso independent of the hips is another important aspect of the swing.
In this drill, we're stabilizing the hips and working the trunk, using the PVC to feel shoulder plane from forward flexion (bending over). Keep the weight in your heels when you do this drill.

Lateral Band Holds

While disassociation is an important part of the swing, it's not always a "motor control" issue, but rather a physical deficiency. Stability is the buzz word in our industry right now, which is essentially the bodies ability to start and stop muscle groups independent of each other in order to create balance and/or a catapult effect in the body. If stability is the problem, motor control won't be the answer.
In this drill we're working with an anti-rotational exercise building stability through the core. The main idea is to not let the band force one or both arms to bend, don't let the band cause you to lean and/or turn in order to maintain resistance.

Med Ball Decelerations

While talking about stability and disassociation, the main and most important purpose of these two things is to create a rapid rate of force or speed production, while also creating a rapid rate of deceleration. Essentially we want the body to go 0-60 as fast as possible with the strongest brakes possible. This leads to lower time to contact numbers (faster), and the ability to make decisions later in the swing from a bio-mechanical standpoint.
In this drill we're on one leg (you can use a wall to balance if needed) creating a slight forward flexion with our arms straight moving in each direction and back to the middle as fast as we can while stopping. Do both legs. (It's a very hard drill)

PVC Stop Swings

Moving forward with the theme of deceleration, in this drill, we're using a 1/4" PVC pipe (the cheap stuff that bends, 1.77 at Menards) to work on not only patterning our "connection" (getting the barrel 90 degrees with our spine as quickly as possible once the swing has started) but also stopping in different points of swings with 1/4 turns, essentially just getting connected and starting to turn, think early check swing or ball way out of the zone. Next 1/2 turns more of a later check swing, or "almost committing" and then a 3/4 turn which takes us a little past contact. I like to mix these up and actually add in the non-dominant side on occasion. You'll notice in the video you can work on posture and pitch height as well by adding in High, Middle, and Low cues. These can be dictated ahead of time, or called out as the hitter starts their swing.

Med Ball Scoop Tosses

Using med balls to learn to create force and use the ground is an easy way for the body to learn to gather and block on the front side.
In this drill we're working on loading DOWN not back, into the rear heel, and sequencing our body where the hip and torso throw the ball rather than the arms. I cue our athletes to "stick" the catch similarly to what we tell catchers specifically working on our decelerators and stability.

SL Squat w/ Scoop Tosses

Like we mentioned above we want to feel loading DOWN into the rear heel and hold it as long as possible during our forward move, this allows us to create adjustability in our swing and a shorter "commit" time where we can make swing decisions a tick later.
In this drill we're standing up off a box or a chair, essentially performing a single leg squat, feeling the activation in our rear glute and posterior chain in general, with the idea of holding as long as possible and then transferring force to our front leg as FAST as possible. Avoid getting on your toes, and use your front foot for balance when necessary so not to lean forward too much while standing. Catch the ball off the wall and "stick it"

Med Ball Push Throws

Here the same concepts of the med ball tosses apply, but we're really focusing on posture, loading the rear scap (more similar to a swing load, where a toss is more similar to a swing release) Depending on the athlete this can be a movement prep exercise designed to be programmed with scoop tosses, or independent of scoop tosses, think every other day, alternate weekly etc. However, keep in mind overall rotational workload/intent, quality over quantity.

Scap(ula) Rotations

The importance of scapular stability comes in several layers. The first is the ability to aid in holding the torso back behind the lower half loading from the ground up creating a catapult system known as the kinetic chain. For hitters, this can help aid in the ability to "stop" their swing, or check swing, and allow the torso to speed past the hips effectively to produce power. The second layer in the ability to maintain shoulder ER in a forward flexion position (bending over in your stance.) This aids in the ability to get on plane behind the baseball with appropriate depth and eventually an effective positive attack angle
In this drill we're working on activating the scaps specifically (manual work as a coach, creating the feel and pointing that out helps a lot the first time a player does this) avoiding a "lat takeover" or bird wings (the elbow dropping below the shoulder) maintaining a 90 degree angle and moving the scapular up and over, then into a relaxed position.

PVC Patterns

Creating "feel" has been a timeless tradition in coaching baseball players, our players do this motor patterning drill EVERYday in our facility before they hit. Some players use it as more of a warm up before some of their other movement prep, where others prefer to do this right before they hit.
In this drill there are 3 steps, the first is walking away from the hands while feeling pressure down in the rear heel and landing flat on the front foot, while staying "stacked" nose, head, chin, over belly button and belt buckle. Step 2 is a repeat of step 1 however we add in the pelvic thrust and hip disassociation in some of the drills above, step 3 is the move all together. I really like adding a mirror for these, you'll notice even I look at the iPad screen to check my positioning at times. a $10 mirror from Target can go a long way.

PVC Patterns w/ Swiss Ball

This can be an adaptation to the traditional PVC patterns drill but is designed to feel "posture" you can place the swiss ball in a variety of places depending on what you'd like to work on and where your muscles are weak hindering posture. In this video I'm working to activate my lower abdominal muscles and not let my butt go under the ball. Using a mirror and/or using the progression/regression model you can get pretty creative with what you're trying to feel with this one.

Hitting Drills

45 Degree Swings

While this drill has a lot of compound benefits, the main purpose of it is to stabilize the hips, and to feel the use of the torso load and speed past the hips to create speed and force.
In this drill line your toes up the back edge of the plate, keep your hips in line with your toes (do not internally rotate your hips) keep your weight in BOTH heels evenly, load your torso/scap until it's fully stretched, and when you're ready to swing, still lead with your hips while also using a thrusting action to maintain quality direction. The intent should be to create maximum force while aiming middle/oppo. This can be done w/ a variety of training tools, such as varied bats and balls (plyos etc.)

Roll-In Swings

Similar to the 45 degree swings this drill is also utilized to stabilize the hips and be able to manipulate your torso in an effective way to get on plane and create faster starts and stops but in a more dynamic fashion than the 45 degree swings.
In this drill you'll take two steps, the first being with your rear foot, and the second being with your lead foot. You'll keep your toes and hips square while loading your torso "normally" with the intent to hit HR's over the CF wall. This is a great drill for all movement types, but will look different based on the type of mover. Ex. A tight mover will not be able to create as much separation and the hips will have to naturally internally rotate a little, where a hypermobile mover should be able to keep their hips square.

Walk Through Swings

Progressing from the Roll-In swings, this is a drill to start using the sequencing we've built from the 45 degree swings on. However, a player who lacks dorsi-flexion (ankle mobility) might want to do a "hook-em" which is a modification where you take the added step out and only start with your lead foot over the outside of your rear knee. That way they can force the feel of the rear foot anchor vs. loading on their quads to accomplish the drill.
In this drill you'll start with your feet together, step with your rear foot behind your lead foot, and then take a normal stride and swing.

Fall off the Ledge (Bellinger Drill)

This has been a staple drill for us for years, it promotes quality movement, organizing a forward move and timing collectively in one drill
In this drill, start with your feet together feel the weight in your rear heel, relax your traps, arms and body, work on picking up your lead foot on time, and controlling your forward move on time with the pitch. The idea is that your body stays loose as long as possible. The lead foot should land in slightly different spots based on pitch speeds/timing/swing decisions. Learn to be adjustable.

Skater Jumps

Again this drill is multi-faceted, but it's main purpose is to learn how to transfer energy quickly with control, starting and stopping quickly, or creating a sharp spike on the Force Plate Graphs.
In this drill you'll jump forward (as far as you can, this is important) then back, (again as far as you can) after you land on your rear leg you'll maintain that position and try to re-create the force you felt while jumping but taking a normal stride and focusing on hitting HR's over the CF wall. Don't over cue this drill, it's hard and players miss, they are not used to controlling that movement and the exaggeration of the move isn't easy, let them fail and figure this out without unnecessary added cues.

Angled Flips w/ Plyos

The primary focus for this drill is to be able to get and stay connected and be able to create power to all fields. In this video we've added plyo balls and our Great Lakes Long Barrel trainer to make the drill harder. Great starting point for college and pro guys as well, where younger players you may want to start with just a baseball.
In this drill the L-Screen is angled behind the hitter, the tosser, will aim for the outside corner edge of the plate so that the ball only crosses the front edge from that angle. You can make this more challenging by angling BP, and/or a Machine. The hitters cue is to hit HR's over the oppo gap.

SL Squat Swing (Chair Drill)

Similar to the Med Ball Toss drill above with an added chair or box, this is designed to feel a hamstring and glute load from the heel, rather than being quad dominant and loading on our toes.
In this drill you'll align the chair so that your back foot can start in it's normal position, push on the ground with your rear heel, stand straight up without losing posture (you may need to tap your lead foot down for stability to accomplish that which is okay) and working to maintain heel connection as long as possible. The thought here is whatever intent you have when you take normal flips while just adding in the chair.

No Stride w/ Hip Adduction

The idea behind this drill is that we are promoting a pelvic thrust with a rotation instead of spinning off the ball. (Posterior tilt mentioned above)
In this drill we'll start with the connection ball squeezed as tightly as we can between the knees, we'll think about using our low abs and tightening our glutes while thrusting our hips and putting as much force into the front leg as possible with this move.

Stop Swings

This drill is designed to create force rapidly and decelerate rapidly, "Rate of force production." If you have players that have a slow time to impact on blast this is a great drill to have them try. It also promotes using the body appropriately and creates a connected feel forcing the torso to peak on time rather than late.
In this drill we have the intent to hit the ball AS HARD AS POSSIBLE, while thinking about stopping at contact. You should not actually be able to stop at contact, (see how much further my bat goes) simply because of the intent to hit it as hard as possible. In the second portion of the video you'll notice we added a connection ball, that is for the players who's torso peaks late in the sequence and they get "pushy" or their arms leak early.

Reversed Split Grip

The purpose of this drill is for players who struggle to get on plane. Often times hitters who throw with their opposite hand. Ex: LHH but RH thrower. By switching the hands it forces the player to manipulate the body more to get on plane, and by splitting the grip it promotes a tighter turn in the process, while adding an additional constraint to the fact the hands are flipped. If you get "pushy" and the torso peaks late you'll cross yourself up.
In this drill put your "bottom" hand on top, and vice versa, while allowing a 2-3" gap between your hands, cue hit the ball HARD in the air.

Limp to Load

This drill is designed to feel when the body should create effective tension. Great for a player who starts tense and/or struggles to have fluid timing.
In this drill start with the end of your bat out in front of you, you can exaggerate it so that it's on the ground, or you can simply start with it more relaxed in front of your face (both demonstrated in the video) or anywhere in between.

"Cano Drill"

Here we are working on staying connected and hitting the ball middle to pull gap. Players make mistakes on this drill when they manipulate their hands and slice the ball weakly the other way just to avoid the L-Screen. This drill is coined "Cano Drill" because of the MLB Network feature a few years ago. Also referred to as "Kevin Long Drill" among others.

Training Tools

Sweet Spot Trainer

Pretty simple tool here, use it in normal flips or BP and find the sweet spot. Could be great to "gamify" with Rapsodo or HitTrax playing H-O-R-S-E with varying exit speeds and launch angles (horizontal and vertical)

Small Barrel Trainers

We use the Small Barrel trainers in a variety of ways, however the most common use is for players who are too "uphill" in their swing, or often late consistently missing barrels or fouling balls back. We'll have the players use the small barrel trainers with flips/pitches at the top of the zone to work on cleaning up the path and hitting the ball out in front of the plate. Another great benefit is you can feel instantly when a ball isn't "squared up" and over spun as the bat rolls in your hands. There are two types of small barrel trainers, game weight and underload. The game weight bat has two black weights at the top to make it feel like a normal bat roughly 34" 32oz, where the underload bat is much lighter. You can use this is any of the drills mentioned above to make them more challenging. Note: Use tennis balls with the game weight bat (you can shoot them out of your hack attack Jr's as well) The underload holds up with real baseballs in a flips environment but wouldn't recommend using baseballs overhand or w/ machine.

Short Bat Trainer

Long Barrel Trainer

The long barrel trainer can be used to improve a players sequencing without having to over cue the athlete, adding length and weight, forcing the body to be efficient with it's movement and contact points. Similar to the small barrel trainers we'll also use this for players who struggle with the top of zone, with plyos and baseballs. For our HS, College, and Pro athletes we utilize the Great Lakes Bat Company, 36" 36oz trainer.

Line Drive Pro Trainer

We use the LDP a variety of ways, it's a great tool to feel quality sequencing, (tested w/ KVest) but also where players prefer getting connected/releasing the barrel. If you're altering a players stance/stride due to hip mobility it's phenomenal to work through that with the LDP to get them to understand what the rest of their body should be doing in a results driven drill. I suggest getting the hitting target and creating games for your players.

Plyo Balls

Plyo balls are a great tool to not only clean up consistent path issues, but help create a consistent mental approach to drive the ball in the air, while being layered with physical skill acquisition. We get our plyoballs from Silverback Sports, but you can purchase a variety of brands at varying website. Driveline Hitting Plyos are very popular as well. Ours come in sets of 8 balls, 12oz, 11oz, 9oz, and 7oz with two of each. We typically fill our buckets with 4 sets.

Backspin Tee

While we don't do very much "tee work" I like the backspin tee because of the path it forces you to create. If you swing "down" you cannot effectively get the ball out of the cone, if you swing too "uphill" you will not effectively hit the ball out of the cone. It's a great constraint to learn how to hit the ball in the air, and despite it's name, not create too much backspin which know now is actually not the best for productive batted balls. With the elite angle attachment (not pictured) you can create any angle you would like and it is comparable in function with more versatility than the newer Quant Tee.

Arm Care/Throwing

Nutrition

Sample Diet