1. Goblet Squat
This is a great drill to build leg strength and develop proper core alignment.
- Stand with your feet shoulder-width apart.
- Hold a kettlebell with a hand on each of its horns. If you’re using a dumbbell, hold it in a vertical position with both hands under the top plate.
- Imagine holding a goblet with two hands. Flex your arms so your elbows point out and the weight is against the center of your chest.
- Perform a Squat as you would with a barbell. Your weight should be over your heels and your lower back should be straight. Don’t lean forward from your hips.
- Squat until your hips are below parallel or as close as you can get. Try to squat lower at every workout.
- In the bottom position, your elbows should be inside your thighs, pointing slightly down and toward the ground.
- Pushing with your heels, return to a standing position.
Sets/Reps: 4×5-8 explosive reps. Increase weight when you’re able, but not at the expense of form or movement speed.
RELATED: Learn to Squat Properly With the Goblet Squat
2. Rotational Med Ball Throw
Once you’re on your feet, you need rotational power to develop arm speed so you can make a hard throw to the base where the runner is heading. This drill works great when you use a block wall as a rebounder.
- Begin in a shoulder-width stance with your feet in a heel-to-toe alignment.
- Hold a medicine ball approximately at navel level (right and top left).
- Rotate your trunk, shoulders, arms and head to one side as far as possible and immediately twist back in the opposite direction to throw the ball.
- Focus on rotating your feet, hips and shoulders first and finishing with your upper body.
Sets/Reps: 3×6-10, focusing on rotational speed, not heavy weight
3. Box Jumps This drill is an effective way to gain strength for quick movements, speed, and endurance. This drill will require a 2 foot high box that is sturdy enough for you to jump on The catcher will stand behind the box and another player will stand 2 feet in front of the box with a ball. The player will toss the ball high and directly above the box. When the player releases the box the catcher explodes up to land on top of the box and catches the ball. Make 10 jumps and then rotate.