Building foot speed and Range | Baseball Hands and Foot Speed Drill
Having range in the game of baseball is essential to an infielder’s success in the game. Infielders must be able to move explosively from side to side to get to any ground ball hit their way. No matter if the athlete is playing third, second, or shortstop it is important that athletes focus on lateral quickness to maximize their range on the baseball field. The Hands and Foot Speed Drill is a great way to focus on receiving the baseball with proper hand position, as well as body technique, and lateral quickness. Check out the video below as we target technique and maximize muscle activation with Kbands.
Indoor or Outdoor Baseball Stations
The Hands and Foot Speed Drill is a great in season or off-season conditioning drill. It can be used in a team or small group setting. Athletes can utilize the Hands and Foot Speed Drill as a station within their workouts or as a focal point for infielder work. Setting up this drill is easy. All you will need are two speed and agility cones mark 3 to 5 yards apart. The reason for placing boundaries is to push the range of each baseball player. This will also help the throwing partner to keep stretching the distances between tosses as well.
Optimize Infield Range With Kbands
To become an elite infielder baseball players will need to focus on improving their ability to move laterally as explosively as possible. By utilizing the resistance of Kbands, baseball players will be able to increase muscle activation during each lateral slide. Quickly shuffling from side to side will stretch the resistance bands, initiating glute and hip activation. These muscles are essential for developing maximum stability and quickness. Each baseball player will utilize the proper resistance level of Kbands to strengthen their hips, building power and strength as they move laterally. The key to optimizing results is efficiency. By building strength, while focusing on hand speed receiving the baseball, we can optimize our results.
Fielding Position Is Everything When It Comes To Consistency
The Hands and Foot Speed Drill is not only great for building strength as mentioned above, it is great for targeting the correct fielding position. Baseball players should be conscious of their hand and body position while moving toward each ground ball. As the ground ball approaches, it is essential for baseball players to attack the baseball with their hands, catching the ball out in front of their body. If the baseball player catches the baseball between the legs there is a much greater chance that the ball can take a bad hop leading to an error. Continuing to practice great hand position out in front of the body and attacking each ground ball will help baseball players stay consistent with their hands.
The body itself also plays a major role when fielding a ground ball. Baseball players must work in a low athletic stance as they approach the baseball. This is a different fielding position than a forehand or backhand, but overall the approach to each consists of a low seated stance. The reason for this is to help baseball players knock down a bad hop or be in a great position to field the ball out in front of them. If an infielder approaches the baseball with their butts high in the air, often times, they will roll right over the top of the baseball if any awkward bounce comes off the ground. Being in a low seated position will also ensure baseball players are in the correct position to throw the ball across the infield. A low seated position will help maintain consistent balance and approach to the ball, keeping each baseball player in the proper position to throw quickly and accurately.
If you're looking to enhance your forehand or backhand skills take a look at some of our other infield baseball drills. There you will find full video demonstrations on how to approach the ball properly during the backhand and forehand. Also, if you're lacking the strength to maintain a low seated position as you approach the ground ball, or are looking to develop more leg strength, check out our strength and conditioning drills as well. The strength and conditioning exercises will help each baseball player build sport specific strength while completing baseball drills. It's a great way to increase baseball skills while developing strength.
Baseball Hands and Foot Speed Drill Sets and Reps
When utilizing this drill it is important to keep the time durations short between sets. This means working in small groups or on an individual basis. You can also utilize this drill in a team setting but stations will be necessary. Each baseball player should rest 45 seconds and 90 seconds between sets. Running larger groups that extend past this rest period rotation will limit the benefits. Keeping short rest durations will help build cardiovascular endurance as well as give the proper rest periods between active sets for the legs. Kbands work just like any other resistance training. 10 to 20 seconds of active burn, followed by rest, will help increase muscle stimulation, leading to growth and explosiveness. Keep each set duration under 15 seconds with rest periods of no more 90 seconds.
Also keep in mind intensity is essential. Focus on form and quickness to enhance the results of each baseball player. Partners throwing the ball will need to keep the tempo high. The slower the baseball is thrown the slower each baseball player will move. Get in a good rhythm and push the pace of each athlete. It's best for the throwing partners to work from their knees or in a squatting position so that ball transfers can be quick. Challenge the range of each individual toss and keep the pace high.