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BaseRunning Drill
The runner is on the base in her ready position (ready for her lead off). Another player or coach is a short distance from her, in the basepath from 1st to 2nd base. The coach holds a tennis ball at eye height. As the ball is dropped on a piece of flat wood, the runner leaves the base and attempts to catch the ball before it bounces off the wood a second time. The distance for this drill is determined by the skill level of the runners, but start out close so that she can easily catch the ball and slowly move back to challenge her. This drill was acquired acquired from a "Speed and Quickness" clinic in Phoenix by Don Lee Submitted by: Coach Mike
3 KEYS TO PITCHING PROGRAM The secret to an effective softball career is muscle memory, which is obtained with the constant repetition of proper mechanics used in playing the game. Good muscle memory is gained by drills, drills and more drills. Those of you who are not pitchers, please read the keys and apply the concepts to your position. Figure out a routine for yourself to follow for practice and games. The keys are the same for any position, Preparation (drills and muscle memory), Confidence (knowing that you can perform any athletic task required because of your hard work and muscle memory) and Relaxation (when your have confidence in your preparation you are relaxed and can focus on the game). 3 KEYS TO PITCHING PREPARATION To become a successful pitcher you must practice at least every other day. This means, after warm-up, pitching 75-150 balls, hitting locations and working on rotations and if at all possible, throwing long toss. WORKOUT: (ALL PITCHES MUST BE THROWN USING THE NORMAL PITCHING ROUTINE) 1. Warm-up with snap drills (3 ball drill) Do 25-50 snaps 2. Once warmed, work on locations. Start with pitches right down the middle and then work the corners (inside and outside) also high and low. Do 25-50 locations 3. Throw some heavy balls or close rotation drills to perfect rotation of the ball for certain pitches. Do 5-10 riseballs, peel drops, and roll drops. 4. Move back to 40 feet and throw 5-10 riseballs, peel drops and roll drops. 5. Work on change-ups. Throw 5 change-ups, then throw fastball-change, fastball-change. Do 5 sets of fastball-change. 6. If you have the room, do the long-toss drill. 7. Finish up with 5 fastballs on the corners. RELAXATION 1. Before each pitch take, a deep breath, wink or do whatever is comfortable in order to get relaxed. Use this every time!! You cannot deliver a quality pitch if you are tense. 2. If you are in a game and you get tense, try playing with the dirt in the pitcher's circle. This will relax you. You may also call time out to talk to the catcher. 3. Take your time. Everyone waits for you. The play does not start until you make a pitch. CONFIDENCE If you are prepared and relaxed, you will be confident. The batters can sense your confidence and you have already won half the battle. Just deliver the pitch in the location called and you have done your job. NOTES: 1. Focus your best on the first batter of every inning. Try very hard not to walk her. 2. You must finish each pitch in a "ready position". This will enable you to field your position and protect you from line-drives back at you. 3. Even in practice, deliver each pitch from the normal pitching routine. This will help you deal with pressure situations because all you need to do is to relax and deliver the pitch just like in practice. 4. With a runner on base, you cannot throw a pitch in the dirt. This will give the runner the next base. If you do (everybody does) go through your relaxation routine and increase your focus the next time you are in that situation. 5. Pitchers need short memories. If you have just thrown a homerun ball or walked the last batter, Shake it off! Go through your relaxation routine. "Never let them see you sweat!!" 6. If you are hurt, TELL THE COACHES. Pitching when you are hurt will only make your injury worse. 7. HAVE FUN!!, but focus on the job at hand. Submitted by: Coach Mike Fielding Drill- Outfield CONES DRILL Set out some small cones in an arc in the outfield and then hit grounders to the outfielders. They must round the cones before reaching the ball. This teaches them to go to the path of the ball and not directly at the ball. Submitted by: Coach Mike / Eteamz
Developing Mental Toughness...From NFCA Site
1. Walk the walk. Though difficult, it is essential that an athlete make a rigourous assessment of her emotional strengths and weaknesses and then develop a plan for changing the weaknesses. This usually involves "acting as if." For example, if an athlete's assessment indicates that she is insecure, she must develop a plan for acting like, thinking like and practicing the appearance of a secure person. After one-to-two structured months of acting, the feelings of security begin to follow. 2. Develop internal motivation. If the motivation for the sport is external--college scholarships, parental approval, awards/rewards--rather than internal, toughness will not be at its maximum. The athlete needs to continually assess her reasons for participation and to be sure that the needs being met are her own. In addition, she needs to assure that the needs, even if hers, are healthy ones. 3. Learn to focus. The ability to play the game "one pitch at a time" is a true characteristic of mental toughness. It is an interesting phenomenon that softball is a game of 10 seconds of action followed by one-to-two minutes of inactivity. It is the quality of the mental thinking between plays that allows the athlete to perform at her best for those 10-second spurts. 4. Never give up. Learn to eliminate words like "failure", "try", or "can't" and replace them with "will or won't" and "attempts at success." Practice self-affirmations, the ability to have your inner voice be a stream of positive thoughts. 5. Learn to dream. Remember "that which the mind can concieve, the body can achieve." Have lofty visions and goals. Visualize yourself where you want to be. Assert yourself and don't accept no for an answer until you have given it everything you have. Remember our Michael Jordan example. Michael was told by his high school coach that he was not good enough to play. Hmmmm. 6. Study the winners. Read about those who overcome the odds through hard work and study their characteristics. The elements of success in athletics are the same as those for all endeavors of life. Identify mentors and role models. 7. Demand organization and discipline yourself. It is essential to have a plan of success, to be structured and to follow through. toughness and success is not a haphazard event and one needs to have a blueprint for achievement. With a plan, an athlete can continually assess if her behaviors are in the service of her plan, or if not, what adjustments need to be made. In order to achieve the maximum, it is not enough to just be good. One has to train herself to perform at maximum level at the peak of competition and the training is the mental and emotional components, as well as the physical. NFCA Home Plate, 3/16/2000 Dr. Moe Gelbart is a clinical psychologist and the Clinical Director of PsychCare Alliance. BASKETBALL DRILL/FOR FOLLOWTHRU BASKETBALL DRILL This is a great drill for teaching follow-through. Get a couple of old basketballs and take most of the air out of them. Place them on one of those orange cones you see at construction sites. Have the batter take her normal swing and follow-through right through the basketball. HAVE THEM WEAR HELMETS!!! Use regular sized bats for this drill.
Hitting Drills & Tips
Drill: Wall Drill Setup: Hitter gets into her batting stance about 3-5inches from a wall. Her front shoulder will be facing the wall-not her stomach. The wall is in the same position as the pitcher. The hitter then strides, keeping the stride short and front foot closed. Focus: This is known as a barrier drill since the wall creates a barrier that forces the player to do the skill correctly. |
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SEVERNA PARK GREEN HORNETS 18U FASTPITCH SOFTBALL TEAM View Our Guestbook | Sign Our Guestbook 0 visitors have signed our guestbook. |
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