Edinburgh Baseball Club
Club Training
How each drill on the plan works: what to set up, what to do, and what to look for.
Towel drill A full delivery with a small towel in place of a ball. Builds extension and a clean arm path anywhere, with no throwing load. Easy · 10 min Pitchers At home Rocker and step-behind drills Short throwing drills that teach rhythm and direction to the plate without a full delivery. Easy · 10 min Pitchers Bullpen script A planned sequence of pitches instead of throwing until tired. The catcher calls it and keeps count. Medium · 15 min Pitchers Catchers 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 Pick-offs and slide step Holding runners. A quick slide step gets the ball home faster, and pick-off moves keep leads short. Medium · 10 min Pitchers Balance drill Hold the leg lift, then lead to the plate with the backside so the front heel stays closed. Easy · 5 min · PIT001 Pitchers Balanced stationary throws Throwing from the landing position without turning the upper body: extension and core, back foot planted. Medium · 2 min · PIT002 Pitchers Break of the hands Dry deliveries checking the hands separate at the top of the leg lift. A daily check. Easy · 2 min · PIT003 Pitchers Change-up catch Throwing the change-up with the same arm speed and mechanics as the fastball. Easy · 5 min · PIT006 Pitchers Pitchers' band work at a fence Video Band routine tied to a pole or fence: rotations at hip and shoulder height, then slow throwing motions. Easy · 10 min · PIT009 Pitchers Flat ground: strikes and five spots After interval throwing: strikes on flat ground for feel and fastball command. Easy · 5 min · PIT010 Pitchers Intentional throwing Feet planted, weight shift only: loosens the upper body and smooths the follow-through. Easy · 5 min · PIT012 · PIT013 Pitchers One-knee throws Throwing from the throwing-side knee: extension over the front knee and direction to the target. Easy · 2 min · PIT014 Pitchers Power position throws Throwing from a planted, side-on stance: weight shift from back to front and the upper-body follow-through. Easy · 5 min · PIT015 Pitchers 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 Working from the set Pitching from the stretch with the weight held on the back leg so the hips still drive. Medium · 2 min · PIT016 Pitchers 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 Bunt pounce Catcher fields a bunt in front of the plate and throws to the right base. Medium · 10 min Catchers Pitchers 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 Rotational med-ball throws Video Explosive side-on throws against a wall. Trains the hip-to-shoulder turn behind both throwing and hitting. Easy · 10 min Everyone Hitting Pitchers At home 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 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 Delivery in front of a mirror Slow pitching deliveries with no ball, checking each position in a mirror. Easy · 5 min At home Pitchers 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