Edinburgh Baseball Club
Club Training
How each drill on the plan works: what to set up, what to do, and what to look for.
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 Drop step and crossover The two first steps an outfielder uses: drop step for balls over the head, crossover for balls to the side. Easy · 10 min Outfield At home Drop step cones Drop step at an angle and stay inside the cone, then catch the fly ball thrown past it. Easy · 10 min · OUTF002 Outfield Fly balls with a partner Getting under a fly ball and catching it in front of the cap. Easy · 5 min · OUTF003 Outfield Outfield grounders Fielding a ground ball outside the front glove foot, head down, pushing through. Easy · 5 min · OUTF004 Outfield Read and react A quick drop step to the right side, then a clean catch on a short pop-up. Easy · 5 min · OUTF007 Outfield Tandem Two lines of outfielders, one ball between them: call it, take it, back it up. Easy · 15 min · OUTF008 Outfield Over-the-shoulder catches Running to a spot and finding the ball late. Builds reads on balls hit over the outfielder head. Medium · 5 min · OUTF006 Outfield Do-or-die ground ball With a runner trying to score, the outfielder charges, fields the ball on the glove side and throws home. Medium · 10 min Outfield Crow-hop throws to targets A low line throw using a crow hop, landing on one bounce in front of the target. Easy · 10 min Outfield At home Fence work Finding the fence before the ball, so you can catch at the wall safely. Medium · 10 min Outfield Fly-ball communication Two or three fielders and one ball. Call it early. The centre fielder has priority. Easy · 15 min · OUTF005 Outfield 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