Edinburgh Baseball Club
Club Training
How each drill on the plan works: what to set up, what to do, and what to look for.
PFP: covering first Pitchers fielding practice. On a ball hit to the right side, the pitcher runs to cover first base. Medium · 15 min · PIT008 Pitchers Infield Transfer and throws to second Getting the ball from glove to hand and to second base fast. Timed with a stopwatch as pop time. Medium · 10 min Catchers Infield PFP: bunts, first-base side Pitchers charge a bunt to the first-base side and make a quick throw to first. Medium · 15 min · PIT004 Pitchers Infield PFP: bunts, third-base side Pitchers charge a bunt to the third-base side, turn and throw to first. Medium · 15 min · PIT005 Pitchers Infield PFP: comebackers Pitcher fields a ball hit back at him and starts the double play to the shortstop at second. Medium · 15 min · PIT007 Pitchers Infield Preset backhand pick and stick Fielding a backhand from a set position: stay low with the glove foot crossed over and push the glove through the ball. Easy · 5 min · INF002 · INF007 Infield Box drill: second baseman feeds Second baseman's backhand flip for the double play, practised round a square of four. Medium · 5 min · INF003 Infield First base: picking short hops The first baseman strides to the throw and picks the short hop with the back foot on the bag. Medium · 5 min · INF004 Infield Box drill: shortstop feeds Shortstop's underhand feed for the double play, practised round a square of four. Medium · 5 min · INF005 Infield Forehand range Moving to the glove side and fielding a forehand in one motion. Medium · 5 min · INF006 Infield Second baseman underhand flip On a ball to his right, the second baseman fields moving to the bag and flips to the shortstop covering. Medium · 5 min · INF008 Infield Slow rollers Charging a slow roller under control and fielding it with two hands. Medium · 10 min · INF009 Infield 30-second grounders Quick partner ground balls with the feet planted: glove out front, follow the ball in. A good series starter. Easy · 2 min · INF010 Infield Right-left shuffle Footwork to get in front of a ball to the glove side: cross over, shuffle, field it in front. Medium · 5 min · INF011 Infield Shortstop flip to second On a ball to his left, the shortstop fields forehand and flips underhand to the second baseman covering. Easy · 5 min · INF012 Infield Backhand pick and stick, fungo Backhands off the bat: cross over, stay low, pick it and hold it for a second. Medium · 10 min · INF013 Infield Wall ball Short hops off a wall with a tennis ball. The quickest way to build soft hands, and it can be done anywhere. Easy · 10 min Infield At home Rapid-fire fungo Ground balls one after another, just enough time to reset. Works the ready step, the read and the first step. Medium · 10 min · INF014 Infield Preset backhand rake Backhand from a staggered stance: stay low and push the glove through the ball. Easy · 5 min · INF015 Infield Fungo ground balls Ground balls from a coach at home plate, fielded and thrown to first every time. Medium · 15 min Infield Double-play feeds and turns The shortstop and second baseman feed each other at second base and turn the throw to first. Medium · 15 min Infield First-step reaction The first step decides whether you reach the ball. Fielders react to a coach pointing in a direction. Easy · 10 min Infield Outfield At home Relays and cut-offs A ball hit into the gap goes from the outfielder to the infielder and on to a base, in two good throws. Medium · 15 min Infield Outfield Bunt coverage Everyone has a job when the batter bunts. The corners come in, second covers first, and the catcher calls it. Medium · 15 min Infield Pitchers Catchers Fielding during BP The fielding half of live BP: play every ball like a game and get it back to the bucket quickly. Easy · 20 min Infield Outfield Y, T and W raises lying face down Video Strengthens the small muscles round the shoulder blades that keep a throwing shoulder healthy. Easy · 5 min At home Pitchers Catchers Infield Outfield Wall slides Video Shoulder mobility and control: slide the arms up a wall without the back or wrists coming off it. Easy · 4 min At home Pitchers Catchers Infield Outfield Sleeper stretch Video A gentle stretch for the back of the throwing shoulder, which gets tight from throwing. Easy · 3 min At home Pitchers Catchers Infield Outfield Lateral lunge Video A side-to-side lunge for the hip and groin strength fielders need moving left and right. Easy · 5 min At home Infield Outfield Everyone Band face pulls Video Works the back of the shoulders and upper back. Great for throwers. Easy · 4 min At home Pitchers Catchers Infield Outfield Copenhagen plank Video A side plank with the top leg on a bench. Strengthens the groin, which helps prevent strains. Medium · 4 min At home Infield Outfield Everyone Lateral bounds Video Jumping sideways from one leg to the other. Power for moving left and right in the field. Medium · 4 min At home Infield Outfield Everyone Shuffle and sprint Video Three shuffles, then cross over and sprint. Like a steal break or a fielder's first move. Easy · 6 min At home Running Infield Outfield Everyone Band pull-aparts Video Strengthens the upper back and the back of the shoulders, which slow the arm down after every throw. Easy · 4 min At home Pitchers Catchers Infield Outfield No-money drill Video External rotation with the elbows tucked in. Strengthens the rotator cuff that protects a throwing shoulder. Easy · 3 min At home Pitchers Catchers Infield Outfield Dumbbell external rotation, elbow supported Video Strengthens the rotator cuff in the throwing position, with the upper arm out to the side at shoulder height. Easy · 4 min At home Pitchers Catchers Infield Outfield Half-kneeling band external rotation Video External rotation with the arm up at shoulder height, as in a throw, from a kneeling stance that stops the back arching. Easy · 4 min At home Pitchers Catchers Infield Outfield Cuban press Video An upright row, a rotation and a press in one. Strengthens the shoulder through the whole range a thrower needs. Medium · 5 min At home Pitchers Catchers Infield Outfield Push-up plus on hands and knees Video Trains the serratus, the muscle that holds the shoulder blade against the ribs and keeps a throwing shoulder in a good position. Easy · 3 min At home Pitchers Catchers Infield Outfield Band shoulder pass-throughs Video Takes the shoulders through their full range: in front, over the head and behind. Easy · 3 min At home Pitchers Catchers Infield Outfield Forearm wall slides Video Sliding the arms up a wall into a Y, then lifting them off. Trains the shoulder blades to rotate up, which an overhead throw needs. Easy · 3 min At home Pitchers Catchers Infield Outfield Back-to-wall arm raises Video Shows how far the arms go overhead without the back arching, and trains the trunk to hold still while they do. Easy · 3 min At home Pitchers Catchers Infield Outfield Bent-over dumbbell reverse fly Video Strengthens the back of the shoulders, which slow the arm down after a throw. Easy · 4 min At home Pitchers Catchers Infield Outfield Kettlebell arm bar Video Holding a weight straight up while rolling onto your side. Builds a steady shoulder with the arm overhead. Medium · 5 min At home Pitchers Catchers Infield Outfield Kettlebell halo Video Circling a weight round the head. Shoulder mobility and control, with the trunk holding still. Easy · 3 min At home Pitchers Catchers Infield Outfield Lying lower-trap raise Video Strengthens the lower trapezius, which helps the shoulder blade move well when the arm goes up to throw. Easy · 4 min At home Pitchers Catchers Infield Outfield Forearm release with a ball Video Rolling the forearm on a ball to ease tight forearm muscles after throwing and hitting. Easy · 3 min At home Pitchers Catchers Infield Outfield