Hitting is an essential part of any youth softball practice. And these 10 hitting drills help developing softball players dial in their form and mechanics. From hitting off a tee to swinging at a pitched softball, players will develop the muscle memory they’ll need when it comes time to step inside the batter’s box.

The Boulder
Players send soccer balls going… going… gone!

Tee Time
Tee them up for some fun at the plate!

Kneeling Good
Hitters should be feeling good after a few rounds of this game.

Soft Toss Slugging
Help players dial in on their hitting mechanics.

Pepper
Batters work on hitting for contact in this classic game.

Bounce Ball
In this game, hitters develop patience and timing at the dish.

Ready, Aim, Bunt
Hitters practice small ball accuracy in this game.

Inside/Outside
Double the tees means double the fun in this game.

Think Fast
Batting practice reaches a fever pitch!

Line Drive Derby
Players work together to hit frozen ropes.

Read the original article on mojo.com

About MOJO

MOJO is on a mission to make youth sports more fun for everyone — one kid, one coach, one family at a time. Launched in February 2021, MOJO is a robust digital platform that empowers parents who coach youth sports to bring world-class training to the largest pool of players in the world — kids aged 13 and under. MOJO believes that youth sports has the power to transform lives, not just for the kids on the field but the coaches and parents on the sidelines. MOJO is committed to equity, inclusion and helping level the playing field for kids everywhere. For more information, visit www.mojo.sport. MOJO can also be found on Facebook, Twitter, and Instagram.

The Workout

As a softball player, you’re probably playing consistently over the summer. This is the time to focus on maintaining your performance with an in-season program. Two workouts per week should help keep your entire body strong and injury-free. The workouts feature multi-joint lifts, which work several muscle groups at once, so you can challenge most of your body with a few exercises. The number of total reps throughout the program is low, and the exercises are to be performed with light to moderate weights. Don’t go heavy. You don’t want to be sore for your games, which are your first priority. If you complete this program over your summer, you will be just as strong at the end of the season as you were at the beginning.

Workout Guidelines

• Start each workout with a 10-minute dynamic warm-up and finish with a 10-minute cooldown.
• Choose weights that are challenging but allow you to complete each rep with perfect form.
• Many exercises call for breaths instead of reps. For each breath, take a full inhale through your nose and exhale fully through your mouth.
• The program does not include a specified duration of rest between sets. Perform your next set when you feel your body is recovered and ready to go.

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• Supine Start and Prone Start begin with the athlete lying on his or her back or stomach. The coach starts the athlete with a verbal command.
• The 5-10-5 Drill works on first step and lateral movement.
• Shuffle Sprint simulates a softball or baseball player gaining his or her secondary lead and then reading a ball in the dirt or a delayed steal.
• The Rock Sprint is an option used for softball base running. It is a movement that is reciprocated by corner infielder on a bunt play or an outfielder reading the ball on a line drive. 
• Drop Step Left Sprint and Drop Step Right Sprint work the skills necessary to catch a fly ball hit over the head of a defensive player.
• The 4-Cone Drill works on lateral, backward and forward movement. For this drill, the athlete should set time goals.
• The Figure 8 Drill assists with softball and baseball speed by strengthening the body for making turns around the bases. We have two  athletes do this drill at the same time. The second athlete chases the first athlete around the cones. The athletes should be similar in speed to make it fun.

All of these exercises can be done on the same day. The age and ability of the athlete will determine the sets and repetitions. Coaches remember that in order to gain softball and baseball speed the athlete will need to rest between these exercises to ensure they are training at high intensity. The stopwatch as well as knowledge of your athletes’ limits will enable you to push, but not over-train, your players.

Supine Start

Prone Start

5-10-5

Shuffle Sprint (Secondary Lead / Delayed Steal)

Rock Sprint

Drop Step Left Sprint

Drop Step Right Sprint

4-Cone Drill

Figure 8

Check out more baseball and softball drills:

• 3 Speed and Agility Drills to Help Your Baseball Performance
• Develop “Usable Speed” for Baseball With the Florida Gators
• Texas Baseball Speed: Lose the False Step

These five softball catcher drills are designed to increase throwing power and lower pop time—the time it takes to transition from your catching position to a two-foot platform to throw the runner out. They also increase power from a single-leg kneeling position, when the catcher goes from the catching position to kneeling on one leg to throw the ball.

To build off-season strength, add this program to your routine two to three days a week. To maintain during season, keep at it one or two days a week (games and travel allowing).

1. Goblet Squat

This is a great drill to build leg strength and develop proper core alignment.

• Stand with your feet shoulder-width apart.
• Hold a kettlebell with a hand on each of its horns. If you’re using a dumbbell, hold it in a vertical position with both hands under the top plate.
• Imagine holding a goblet with two hands. Flex your arms so your elbows point out and the weight is against the center of your chest.
• Perform a Squat as you would with a barbell. Your weight should be over your heels and your lower back should be straight. Don’t lean forward from your hips.
• Squat until your hips are below parallel or as close as you can get. Try to squat lower at every workout.
• In the bottom position, your elbows should be inside your thighs, pointing slightly down and toward the ground.
• Pushing with your heels, return to a standing position.

Sets/Reps: 4×5-8 explosive reps. Increase weight when you’re able, but not at the expense of form or movement speed.

2. Rotational Med Ball Throw

Once you’re on your feet, you need rotational power to develop arm speed so you can make a hard throw to the base where the runner is heading. This drill works great when you use a block wall as a rebounder.

• Begin in a shoulder-width stance with your feet in a heel-to-toe alignment.
• Hold a medicine ball approximately at navel level (right and top left).
• Rotate your trunk, shoulders, arms and head to one side as far as possible and immediately twist back in the opposite direction to throw the ball.
• Focus on rotating your feet, hips and shoulders first and finishing with your upper body.

Sets/Reps: 3×6-10, focusing on rotational speed, not heavy weight

3. Kneeling Rotational Chop

This exercise trains the body to handle rotational forces. Throwing with power while kneeling requires the ability to stabilize against rotational forces.

• Clip a rope attachment to the highest level of a cable machine.
• Kneel with the knee of your working side (facing the weight stack) bent 90 degrees.
• Grab the rope with an overhand grip with your hands shoulder-width apart.
• Angle your shoulders toward the rope with your torso facing forward.
• Keeping your arms straight, brace your core, squeeze your hips and use your torso to pull the rope down and across your body, past the opposite hip.
• Return to the starting position.

Sets/Reps: 3×8-12 slow controlled reps on each side

4. Kneeling Throws

Kneeling Throws require specific upper-body strength and build upper-body throwing power. Ball speed is more important than ball weight.

• Kneel with your knees shoulder-width apart and your torso 1 to 2 feet away from and facing a wall.
• Take the ball behind your head and immediately throw the ball into wall. Catch the ball and immediately repeat.

Sets/Reps: 3×8-12

5. Dumbbell Pullover

This one is good for developing stable shoulders and a strong rib cage. Keep the weight light.

• Lie on your upper back perpendicular to a bench.
• Flex your hips slightly.
• Grasp a dumbbell with both hands under the inner plate and position it over your chest with your elbows slightly bent.
• Keeping your elbows slightly bent, lower the dumbbell over and beyond your head until your upper arms align with your torso.
• Pull the dumbbell up and over your chest.

Sets/Reps: 3×10-15

RELATED: The Catcher Workout

Here are some core exercises to help increase athletic performance in ten major sports.

Basketball

Medicine Ball Slam

The Medicine Ball Slam builds explosive strength in your core essential for basketball, where most movements such as sprinting, rebounding and driving to the basket are explosive.

How to Perform:

• Get into a partial Squat holding a moderate to heavy medicine ball in front of you.
• Using your whole body, raise the ball overhead, then explosively slam it to the floor.
• Catch the ball on the rebound and quickly transition into your next repetition.

Sets/Reps: 3×15
https://youtu.be/Rx_UHMnQljU

Baseball/Softball

Medicine Ball Rotational Throws

This exercise builds explosive rotational strength in the core, hips, and shoulders. It mimics the hitting motion of baseball and softball players, allowing them to have a stronger, quicker swing.

How to Perform:

• Assume an athletic stance with your feet shoulder-width apart.
• Stand with partner or wall 5 yards to the left.
• Explosively rotate through your core and throw the med ball at your partner or the wall.
• Maintain tight abs and a stable lower body during rotation.
• Receive medicine ball back and continuously repeat for specified reps.
• Perform set with partner or wall to right.

Sets/Reps: 2×10-15 each side

Football

Supine Straight Leg Raise & Hold

This is a classic football drill that most players did back in their Pop Warner days. It builds strength and endurance in the hip flexors, lower abdominals and quadriceps, which tend to fatigue and feel heavy toward the end of a game.

How to Perform:

• Lie on your back with your legs straight and your hands either out to the side or underneath your lower back.
• Keeping your legs straight and feet together, lift your legs off the ground to about 45 degrees.
• Hold that position for 60 seconds; that’s one rep.
• Bonus: perform a basic Crunch during this movement to target your upper abdominal muscles.

Sets/Reps: 3×60 seconds

Cross Country/Track

Sprinter Sit-Ups

As its name indicates, this exercise benefits sprinters and athletes in sports requiring explosive speed. It mimics the sprinting motion, helping to train the core muscles to activate in the correct pattern to enhance running mechanics.

How to Perform:

• Lie on your back with your legs straight and your arms at your sides.
• Simultaneously sit up and bring one knee up toward your chest.
• Extend the arm behind you on the same side as your raised knee.
• At the same time, bring your opposite arm forward, bent at a 90-degree angle.
• After you reach the top of your Sit-Up, lie back down, extend your leg and place both arms back by your sides.
• Repeat with the opposite leg. That’s one repetition.

Sets/Reps: 3×15

Soccer

Scissor Crunches

Scissor crunches are similar to V-Ups, but they also target the transverse abdominals and oblique muscles. They mimic a soccer player’s kicking motion, helping to build explosive kicking strength by working the core muscles.

How to Perform:

• Lie on your back with your arms straight above your head and your feet on the ground.
• Simultaneously lift your right hand and left foot toward each other, keeping both straight.
• Once you touch your hand to your foot, reverse the motion until you reach the starting position; that’s one rep.
• Perform all reps on one side, then switch to the other side.

Sets/Reps: 3×15, each side

Swimming

Flutter Kicks

Flutter Kicks require core strength to resist movement, similar to many sports. They effectively mimic the kicking motion of the backstroke in swimming, but they are beneficial for athletes in any sport.

How to Perform:

• Lie flat on your back with your legs straight.
• Lift both legs about 45 degrees.
• Keeping your core braced, glutes flexed and legs straight, perform a kicking motion, alternating your legs up and down.
• To alleviate lower-back discomfort, place your hands under your lower back and/or simultaneously perform and hold a crunch, which will naturally cause your back to flatten.

Sets/Reps: 3×60 seconds

Volleyball

Medicine Ball Wood Chop

Wood Chops are an ab exercise that require full core engagement, targeting every muscle between the hips and  shoulders. Holding a weighted medicine ball makes them more difficult, helping to increase rotational strength needed for spiking the ball.

How to Perform:

• Stand with your feet hip-width apart and your knees slightly bent, holding a medicine ball with your arms straight, hanging down in front of your body.
• Tip your hips back slightly and bend your knees, moving into a quarter squat as you rotate your shoulders a bit to the right, so that when your arms are straight, the medicine ball is just to the right of your right knee.
• Engage your core and keep your arms completely straight as you swing your arms up and across your body in a diagonal motion, straightening your knees and hips until the medicine ball is held over and slightly to the left of your left shoulder.
• Throughout this motion, keep your hips pointing straight ahead. Twist through your waist and shoulders rather than your hips and legs.
• Reverse the movement until you reach the starting position; that’s one rep.

Sets/Reps: 3×15 each side

Golf

Cable Paloff Press

The Paloff Press is one of the most basic and important core exercises, especially for golfers. It targets the entire core, helping you rotate faster, and prevents injuries to your lower back. Just ask Tiger Woods.

How to Perform:

• Stand next to a cable tower perpendicular to the machine and grab the handle at about chest height.
• Squeeze your glutes and core and relax your shoulders.
• Push both arms straight out, hold the finish for a few seconds and return to the starting position; that’s one rep.
• Perform all your reps facing one direction and repeat facing in the other direction.

Sets/Reps: 3×15

Tennis

Dumbbell Single-Arm Wood Chop

This exercise mimics the backhand motion tennis players like Roger Federer have made famous. It builds strength in the hips, shoulders, forearms and lower back essential for a strong back swing.

How to Perform:

• Start in golf posture, holding a dumbbell in your right hand and place your left hand behind your back.
• Internally rotate your shoulder so the thumb of your right hand points to your left hip.
• Simultaneously extend the weight away from your body and externally rotate your shoulder so your thumb now points behind you.

Sets/Reps: 3×15 with each hand

Wrestling

Dumbbell Renegade Row

This variation adds weight via dumbbells, incorporating extra resistance to increase strength. It not only builds core strength, it also  strengthens your biceps and rhomboids as well.

How to Perform:

• Grab a pair of dumbbells that are challenging but not too heavy.
• Get into a standard push-up position with your hands grasping the dumbbells in a neutral grip on the floor and your feet a little wider than shoulder-width apart.
• Resisting the tendency to rotate your body, lift one dumbbell off the floor, perform a Single-Arm Row and place it back on the floor.
• Repeat with the other arm. That’s one repetition.

Sets/Reps: 3×15 each arm

READ MORE:

• This Ridiculously Simple Exercise Builds a Rock Solid Core
• New Research Discovers the Best Type of Core Exercise

I have coached baseball for the past 15 years and played for 20, and I’ve never been ejected from a game. We were playing in a tournament in which the opposing coach’s dad was the umpire. After the third (in my opinion) terrible call, I had to voice my frustration. He ejected me, and it was frustrating to say the least.

I use that story hopefully to inspire young coaches to stand up for your players. While playing, I had a coach who regardless of how bad the umpire was never said anything. I’ve also played for coaches who argued for his team if he felt we were not being treated fairly. The main objective is to show your players you care about their success, and that you’ll go to battle for them. A player respects that in a coach.

Players should focus on their game and not on a bad umpire. Regardless of how the player feels about a call, until you are getting paid to play, your job is to play the game and respect the umpire. Focus on your job and let your coach handle the officiating. If you get all worked up and lose focus, your performance may suffer as the game goes on.

With instant replay at various levels, from the Little League World Series to MLB, the guys in blue are trying to get it right. Players and coaches should always try to build a rapport with the umpires before and during the game. Having mutual respect increases the chances of a game being called fairly. And if there is a poor call—it’s bound it happen—cooler heads will ultimately prevail.

I have also umpired, and sometimes my call didn’t go the way one coach thought it should have. As he approached to argue, I stepped back and politely thanked him for sticking up for his team. He didn’t know how to reply to that other than say thank you and turn around to go back to the dugout. This happened two or three times with the same result. The umpire’s attitude is important to how he or she is perceived on every call, discussion and argument that happens during a game.

As long as people play baseball and softball, they will see bad umpires from time to time. The focus should be on the players enjoying the game and competing fiercely to get to the next level.

Since baseball is such a dynamic sport, training for baseball power requires training multiple planes of motion.

Here are a few key exercises to incorporate to get baseball players throwing faster, hitting harder and becoming more explosive in the field and on the base paths.

1. Single-Leg Broad Jump

Start by standing on one leg. Drive your hip back while maintaining an upright trunk position, then drive through the heel, pushing your hip forward. Land on both feet with your hips back, heels down and chest tall. Repeat for 3-5 sets of 1-3 per side.

2. Split-Squat Jumps

Start in a split-squat position with your chest tall, core tight, glutes engaged, back toe in the ground and front foot pressed in the floor. Drive your front foot into the ground and jump up explosively, then load your hips as you catch back in the split-squat position. Try 3 sets of 3-5 per side.

3. Lateral Broad Jump

Start in an athletic position. Keeping your chest tall, sit down and back into your  back hip, then explosively push through your heel and hip to drive out in the opposite direction. Land with your chest tall, hips back and heels down. Try 3-5 sets of 1-3 jumps/set to train maximal power.

4. Lateral Rotational Broad Jump

Start in an athletic position. Begin the same way as a Lateral Broad Jump: sink back in the hip and jump out in the opposite direction. As you push off, begin to rotate through the hip. Rotate your whole body in mid-air, landing on both feet facing 90 degrees away from the start position.

5. Rotational Med Ball Throw

Start with your front shoulder toward the wall in an athletic position. Hold the med ball by your hips. Shift your weight back, load your front hip and reach the ball toward your back hip. Shift your weight forward, drive off your trail foot and rotate through your hips and upper back. Aim for 3 sets of 5 throws/side.

6. Med Ball Slam

Start in an athletic position with med ball at chest level. Reach the med ball overhead, getting extension through your thoracic spine, hips, knees and ankles. Drive your hips down, following through with your arms, then slam the med ball into the ground. Repeat for sets of 5-10.

RELATED:

• 7 Must-Do Lifts for Baseball (Regardless of Position)
• Train Like a Pro: Baseball Strength Workout Program
• The 4 Fundamentals of Hitting a Baseball
• How to Build Arm Strength for Baseball: Throwing Drills

Primary Muscles Trained

The primary muscles trained and affected by rotational movements are the rectus abdominus (your 6 pack abs in the center) and your obliques, the long muscles on the side of the 6-pack abdominals. The abs in the center of your body need to stabilize first before your obliques, to rotate correctly, especially with fast rotations. So, training one without the other is not advisable.

The oblique muscles have many functions. They bend the torso side to side, rotate the torso left to right and vice-versa, and create anti-rotational resistance to stabilize the spine. When standing or sitting, the abdominals and obliques act as stabilizers.

Rotational Training Benefits

Rotation is not just about training the obliques. There is a sequential pattern that occurs in sport-specific movements. If you are sitting and you turn and rotate to see who is beside you, you will use just spinal rotation. But, when in action, it is a different story. When you turn your spine/torso during the game, you are using your hip to generate power, not just your torso. The resistance band offers a great unique advantage here.

You can affect your rotation’s stretching and loading phases and power phases more effectively by using the resistance band attached to your bat or stick. The faster you can move into the stretching phase of your movement, the faster and more powerful you can throw or rotate your body.

Also, you can develop and train stability to produce more control of your movements.

Torso Rotational Training With Resistance Bands Benefits

• Improve spine stability and mobility.
• Improve your posture.
• Increase the range the spine/torso can rotate.
• Decreased the potential and possible risk of injury.
• Improved stability will relieve any back pain or tension.
• Improve athletic strength and performance.
• Enhance your overall core strength.
• Improve the balance of sport-specific movements.
• Strengthen the connection of your hip and core throw rotational body movements.

Poor Core Engagement

Not engaging the core leads to poor core stability. And, poor core stability increases force on your spine. This is especially bad when performing spine/torso rotation movements. Tightening and stabilizing your core abdominal muscles is important to generate and transfer force and rotate properly. So, it must be done correctly to generate and maximize high levels of force through movement. And, at the same time, prevent injury from those forces being generated.

If your core muscles are not activated, even when doing squats and presses, this will develop back pain somehow.

Effective Torso Rotation

Torso rotation is not so big of a movement. Trunk rotation, in the beginning, should be slow, controlled, and small. Rotation of 45 degrees is perfect. As you develop stability and strength, more range of motion will occur. Rotate within your appropriate range of motion first. Stability is key in order to develop more range and mobility. Trying to move into an excessive range of motion will not develop stability and cause poor movement.

The goal is not to rotate maximally side to side. The goal is to gain control of the motion using the correct musculature. And this is why doing movements slow in the beginning will activate and stimulate the correct muscles before applying speed. Speed movements do not train the body effectively like slow movements do. Speed is the effect of trained slow movements.

• Practice engaging your core by tightening your abdominals. Think about bracing your abdominals while sitting or standing. Or, when training, brace to stabilize your core and spine, then rotate and move. This will help develop awareness as well as control and stability for effective spine/torso rotation.

Try it. Sitting or standing, just slowly rotate your spine/torso side-to-side a few times. Now, brace or crunch your abdominals and again slowly rotate side-to-side. Big difference in activation!

When performing movements, never compensate your body position or biomechanics. If the tension is too much to complete the movement, change the tension. Never sacrifice good form, alignment, and/or stability to exert speed and explosiveness. This is how you will become more prone to strain or injury.

The best way to train rotation for your sport is by loading your movements. This will create the best and correct movement pattern and strategy for your muscles to stabilize, stretch, and contract. Using machines will not offer you a massive benefit like using bodyweight, resistance bands, or even dumbbells.

For more information about strength and speed, you can refer to my book, Instant Strength.

For more information about breathing and alignment, you can refer to my book, The Balanced Body.

Build both sides of your game with these tips for the diamond with baseball pro Aaron Judge.

To compete at the top level, baseball players need to be strong both mentally and physically. A positive, constructive mindset on the field can complement any physical skill set. By training both sides of your game, you can help set yourself apart this season.

Baseball pro and all-star right fielder Aaron Judge shares his tips on how to keep your mental and physical game strong. In addition to personal training, Judge also explains how to deal with the game’s inevitable bad breaks.

HANDLING ADVERSITY

Baseball is a game of failure, so understanding how to deal with the game’s hardship is a necessity. According to Judge, the best way to handle adversity is to accept that it’s going to happen. There will be days when the ball doesn’t roll your way, but it’s not the end of your career.

“Learning from it, that’s the biggest thing. Learn, ‘Why did I strike out?’ or, ‘Why did I ground out there? What did I do?’ You know, learn from it and then move on,” Judge says. “That’s the biggest thing that helped in my career.”

Another great tip on handling adversity in baseball is having a short memory. Break down your miscues and note what occurred, but don’t carry your past mishaps into your next inning in the field or appearance at the plate. “I just [have to] forget about it and be like, ‘Hey, it’s a new day. We all start at zero. Let’s roll it out there,’” Judge notes.

While having a strong mentality is important on the field, Judge also suggests a few exercises and drills to build the physical side of your player profile.

LONG TOSS AND BAND WORK

To develop pro-level arm strength and throwing mechanics, Judge says long toss and resistance band work can make a big difference. These exercises can help build endurance while also improving strength for when it counts.

In addition to throwing a baseball, Judge also recommends tossing a football around during long toss sessions. “All offseason right now, all I’m doing is playing catch with a football,” Judge notes.

In addition, throwing a football can help with arm strength while also adding some variety to your diamond training. “I like mixing it up … You know, sometimes, you get tired of a baseball,” Judge jokes.

You can also build arm strength through resistance band training before practice. Performing a few exercises before taking the field can help warm up your rotator cuff for a full day’s work. “Even if it’s two minutes, three minutes, five minutes, whatever time you got,” Judge says, “If you bust out just a couple of those to get it loose, that’s going to pay off.”

Working to strengthen your rotator cuff daily through band work can help keep you performing at opening day levels well into your season.

When it comes to taking your play to the next level, remember to keep your mental and physical skills in shape. Follow these quick and helpful Pro Tips to put you above your rivals on both sides of the game.

Original Article Posted on Dick’s Sporting Goods

Use this workout as a “secret” end-of-practice softball conditioning drill to improve full-game performance. It combines 30 yards of repeated sprints with short, active recovery. The setup mirrors actual play: running quickly, returning to the original position and resting for a short time before the next sprint.

Softball Conditioning Sprint Drill

Required equipment: Two sets of cones, one to mark the starting line and the other at the 30-yard mark.

Test parameters: Begin at the starting line. Sprint to the 30-yard mark. Rest for 35 seconds. Jog back to the starting line and begin the next sprint.

If you return to the starting line before the 35 seconds are up, take additional time to rest without moving. This allows for an adequate work-to-rest ratio and prevents lactic-acid buildup in the muscles (unless you are in poor shape).

Speed: The time limit for the 30-yard sprints is based upon your best overall 30-yard sprint time (recorded in a separate session). Each player should complete her 30-yards in no less time than her best 30 time plus 10 percent. For example, if a player runs her best 30-yard sprint in 4 seconds, she must complete each sprint in less than 4.4 seconds.

Reps: If expanded work capacity is your goal, simply run sprints until you drop below the 10 percent drop-off. If overall conditioning is your goal, start at around 15 sprints and gradually increase the number until you complete 25-30 sprints.

Remember: This workout is a good test of work capacity and repeated sprint ability. It is not a speed workout, however, because it does not allow for maximum recovery. Nor is it a recovery workout comprised of tempo runs, since the time required to complete each sprint is taxing.

Read more:

• Virginia Tech Softball’s Conditioning Plan
• Washington Softball’s Off-Season Conditioning Plan