Footwork Drills for Infielders

Infielder Footwork Drills

Foot Ladder (Single)

1. Run through – both feet in every step

2. Two-foot hops

3. Right foot dip (from side)

4. Left foot dip (from side)

5. Slalom/Ickey Shuffle – in and across (one and both feet)

 

Small Hurdles

1. Run through

2. Two-legged hops

3. Left-leg shuffle

4. Right-leg shuffle

5. Left leg with double tap

6. Right leg with double tap

7. Carioca shuffle right

8. Carioca shuffle left

 

Shuttle Runs

 

Ground Drills

1. Push Up Sprint

2. Side Push Up Sprint

3. Sit up sprint (off flat back)

4. Side sit up sprint

 

Cone Drills

1. Cones in square

a. Right angle turns

b. Forward-shuffle-backpedal

c. Backpedal-shuffle-sprint

2. Cones in W – W Drill

3. Cones in triangle

a. Star drill – Athlete in middle; coach points to cone to move to

 

Standing

1. Scissors drill

2. Slalom drill (two-foot hops over imaginary line)

3. Explosive slalom drill

4. Combination drill (scissors to slalom to explosive on whistle)

Keys to Aggressive Infield Play

Key Points for Aggressive Infield Play

1. YOU SHOULD WANT EVERY BALL TO COME TO YOU!
2. There is some place to be on every play.
3.  Communicate in every situation. There is no such thing as over-communication
4.  Always think a play ahead. Know what you are going to do with the ball when it comes to you.
5.  When in doubt, get dirty! An infielder’s uniform should always be dirty at the end of a ball game.
6.  Do not take previous at-bats with you out into the field.
7.  Be quick, but don’t hurry.
8.  Mistakes will happen. If you make one, don’t make two!
9.  Find a pre-pitch ritual and stick with it. Infield play is all about establishing some sort of rhythm.
10.  Know the strength of your arm. This will determine how deep you can play.
11.  Always know the speed of the batter and how he will be pitched
12.  Be aware of the playing conditions: wind, sun, type and condition of playing surface.
13.  Know where your outfielders are positioned and the strength of their arms.

Coach Charlie Lau’s Absolutes of Hitting

Charlie Lau’s Absolutes of Hitting

The Lau philosophy of hitting was the instructional foundation for the careers of George Brett and many other Hall of Fame hitters. The philosophy is based on what the Lau family calls the “absolutes” of hitting:

1. Achieve a balanced stance
2. Launch the bat from a 45-degree position off the back shoulder
3. Develop a rhythm to alleviate tension
4. Stride with front foot slightly closed
5. Take a direct path to the ball; pull the knob to the ball
6. Develop good weight transfer – from a firm rigid back-side to a firm rigid front-side
7. Keep head still and down at contact
8. Hit through the ball with lead arm extension and flat hands
9. Finish the swing high
10. Hit to all fields

A Six-Day Routine For Starting Pitchers

 

Six-Day Pitching Routine   

Day of Start Pre-Game Routine

1. Eight 60-yard sprints

2. Full body stretch and elastic band stretch routine

3. Long toss program (from 50 feet to 250 feet)

4. Bullpen work

A. Fastballs first – hit spots
B. Changeups
C. Breaking pitches

• i. down the middle
• ii. on the corners
• iii. back door

D. Face two hitters (standing in)

• i. right handed hitter
• ii. left handed hitter

E. End with fastball strike

Day One After Start

1. Full body stretch

2. Sprint work

A. Six half poles

B. Ten 60-yard sprints

C. Twenty 20-yard sprints

3. Arm Strong stretch routine

4. NO throwing

Day Two After Start

1. Eight 60-yard sprints

2. Full body stretch

3. Long toss program (from 50 feet to 250 feet)

4. Partner work – flat ground throwing

Day Three After Start

1. Eight 60-yard sprints

2. Full body stretch and Arm Strong stretch routine

3. Long toss program (from 50 feet to 250 feet)

4. Bullpen work

A. Fastballs first – hit spots

B. Changeups

C. Breaking pitches

• i. down the middle
• ii. on the corners
• iii. back door

D. Face two hitters (standing in)

i. right handed hitter

ii. left handed hitter

E. End with fastball strike

Day Four After Start

1. Eight 60-yard sprints

2. Full body stretch and Arm Strong stretch routine

Day Five After Start

1. OFF day

A Pre-Practice or Pre-Game Speed Routine

PRE-GAME OR PRE-PRACTICE SPEED ROUTINE

1. Standing Free Arm Swing x 20 Sec.
2. Walking Lunges x 20 yards
3. Reverse Walking Lunges x 2o yards
4. A-March x 20 yards
5. A-Skip x 20 yards
6. Walking Knee Tuck/Walking IT Band 7 each then stride out
7. High Knees x 20 yards
8. Butt Kicks x 20 yards
9. Rotational High Knee (Rotate 90 degrees every 5 yards) x 20 yards
10. Walking Quad/RDL Stretch (3 Step) x 20 yards
11. Walking Lunge Straddle Stretch x 20 yards
12. Fast Leg (Right) x 20 yards
13. Fast Leg (Left) x 20 yards
14. Backwards Open Skip x 20 yards
15. Tin Man 10 yards –Backwards Tin Man 10 yards
16. Tin Man Skip 10 yards- Backwards Tin Man Skip 10 yards
17. Lunge
18. Bound for Height 20 yards
19. Bound for Distance 20 yards
20. Mountain Climbers 5R, 5L
21. Chest Scramble Up 2 x 20 yards
22. Back Scramble Up 2 x 20 yards

(This program was developed by Basehor-Linwood HS strength and conditioning instructor Ross Schwisow. Coach Schwisow is a Certified Specialist in Strength and Conditioning (CSCS) with the National Strength and Conditioning Association, a Strength and Conditioning Certified Coach (SCCC) by the Collegiate Strength and Conditioning Association, and holds a Level I certification by USA Weightlifting (USA-W).