Cromwell Baseball

By:

Lew Pappariella

Practice Organization &Baseball Fundamentals

• Practice must be well-structured.

• Practice must be high tempo.

• Practice must simulate a game-like environment.

• Practice must address team’s needs.

• Fundamentals must be taught.

• Fundamentals must be emphasized as often as possible.

• Fundamentals must be practiced daily.

• Fundamentals should be practiced in a wide variety of drills.

Practice must be well structured.

1.Decide what skills need to be developed

2. Design drills to develop needed skills

3. Allocate time to the development of needed skills

Sample CHS Practice Plan

Practice Plan1.Warm-up “Run, Stretch and Throw” (20)

2.Fundamental Infield/Outfield Drills (30)

3.Signs (10)

4.Bunt Defense (30)

a.Black – Basicb.Red – Emergencyc.White – Wheel

5.1st + 3rd Defense (60)

SECOND NUMBER IS LIVE 0 – cut to home 1 – back to pitcher 2 – throw to second 3 – throw to third a. Pick-offs b. Run-downs6.Conditioning (15) Total Practice Time =2hr45mins

All red lettering represents daily practice work. Other drills were selected to develop needed defensive skills. Notice the defensive emphasis of this particular practice.

Daily Warm-upRun, Stretch and Throw

Run – 5 Lines (all plyometrics are 60 feet up and back)

• Shuffle-Shuffle-Jog• Shuffle• High Knees• Power Skips• Backwards Run• Karokee• Shuffle-Shuffle-Sprint

Stretch• Arm Circles• Arm Across• Arm Over-top• Neck Stretches• Half Moon• Straight Down (legs together)• Down to Right• Down to Left

• Down the Middle• Butterfly• Down to Right• Down to Left• Down the Middle• Lower Back Twist• Superman• Calves

Throw• Allow arm to warm-up by starting close

and working for greater distance.• All throws should have consistent low

trajectory “throw the ball on a line.”

Players are taught that the daily warm-up routine must be executed correctly. This process is run by the captains and instills self-responsibility.

Infield/Outfield Drills• Daily drills that stress fundamentals and simulate game-like environment.

- Infielders• “Two-man” – Two fungo hitters in the right and left batters box hit

groundballs. A second 1B is placed halfway between 1st and 2nd.6-3/5-4, 5-3/4-6 (slow rollers), 5-3/6-4, 6-5/4-3 (deep in hole), 3-5/4-6, 3-6-1/5-4, pop-ups to all, C to bags off bunts and pitches.

• For example: 6-3/5-4 = Fungo hitter from right hand batters box hits to SS who makes throw to 1B. Fungo hitter from left hand batters box hits to 3B turns double play.

- Outfields• “Line Drill” – each outfielder has a ball and work on reacting to balls hit left,

right, over left shoulder, over right shoulder, back, and in.• “Off the bat Drill” – coach hits balls in every direction and player reacts

accordingly.• “Ground ball Drill” – players are coached to charge and throw or play

conservatively.• “Gap Drill” – coach hits ball in between OF players they converge and

communicate.

Warm-up and Infield/Outfield Drills represent the first 50 minutes of every practice. Provides time to focus on throwing/fielding fundaments

Practice Drills• “21” – starters take the field at their positions, reserves will run the ball out.

Using a fungo, I hit the ball into the field and the starters must record the out. They must get 21 outs before making 3 errors or they have to run and do it again. Stresses defensive fundamentals, responding to gamelike situations, and allows runners to simulate gamelike scenarios.

• “One Pitch” – hitters will be divided into hitting groups. They will be facing a coach and the count is 1-2. They should put all strikes in play. The defense should respond to the given situation and make the correct play. Hitters should focus on productive outs, moving runners, and hitting the ball the other way. This drill obviously allows players to make good decisions on the basepaths as well.

• “Bunting Stations” – players stay in there hitting groups. 1 group at plate, 1 group at first, 1 group at second. We practice bunting for hit, sacrificing down first baseline, sacrificing down third baseline. Runners must read the bunt and react accordingly. We then practice safety and suicide squeeze with runners at 2nd and 3rd.

Practice Drills (cont.)

• “Batting Practice in Hitting Groups” – a typical 15 team roster would have three groups of 5. 5 players would be in taking soft toss, dry swings, or facing coach for live batting practice. Other 10 players would be positioned in their most appropriate positions. One player would be stationed in shallow centerfield with a ball bucket(protected by screen), retrieving balls from OF. Infielders should be making plays to 1B. Firstbaseman is also protected by screen. An extra player could be hitting fungos to IFs.

• “Baserunning Progression” – players align at homeplate. They go through the baserunning progression they have been taught. Simulates many gamelike baserunning scenarios.

Practice Organization

Players respond to coaches who are organized and knowledgeable. By designing

well-structure practice plans, players understand that every day is a chance to develop their skills and ultimately improve

themselves. When all players have bought in to working hard each and every day…...

the team flourishes!!!

FUNDAMENTALS• Throwing

• Fielding

• Pitching

• Hitting

THROWING

• Grip the ball in a 4-seam fashion.• Opposite shoulder and “Nike Sign” facing target.• Break glove hand directly at target.• Closed Step with non-dominant foot.• Long/loose circular arm action (infielders may have to shorten circle).• Elbow below wrist.• Cock wrist, show ball to 3B.• Use hips/torso to pull throwing arm (hips open, shoulders closed).• Drive non-dominant elbow past non-dominant hip.• Center of chest face target.• Whip throwing arm.• Release back leg.• Follow-through

FIELDING

• Feet shoulder width apart.• Sink butt.• Balls of your feet.• Hands out in front• Eyes down, Glove down.• Soft hands Belly ball.• 3 Step Approach

1. Receive ball with left foot slightly ahead of right foot.2. Cross over step with right foot.3. Plant and throw off left foot

“Play through the ball”

PITCHING

• Great Pitchers are born leaders, hard-workers, driven, mentally tough, emotionally stable, able to sharpen their concentration at the most critical times and ultimately winners!!

Whenever possible motivate, instill, cultivate, challenge, congratulate, reinforce, acknowledge, encourage MENTAL/EMOTIONAL STRENGTH

PITCHING MECHANICS

o Sound pitching mechanics are important to increase velocity, improve accuracy, and to avoid injury.

o Coaches should teach mechanics to pitchers of any age.

o Players should be self-aware of mechanical strengths and weaknesses, in effort to make improvements during a given pitching session.

PITCHING MECHANICS

Set-Up• Receive Sign with proper

posture.• Eyes locked on catcher’s

target.• Glove hand aligned with

non-dominant pec.• Throwing hand begins to

grip ball, behind glove.

PITCHING MECHANICS

Phase #1

• Small wind-up step

• STAYS BALANCED

• 90% of weight stays on plant foot.

• DO NOT ROCK

PITCHING MECHANICS

Phase #2• Pivot non-dominant

shoulder 90°.

• Non-dominant shoulder facing target.

• Pivot Back foot 90°.

• Instep facing target.

• Mimics the Stretch Position.

PITCHING MECHANICSPhase #3

• Lift knee to up.

• Point toe down.

• Front knee should be connected to front elbow (imaginary string).

• Back Leg slightly flexed in power position.

• Do not arch back.

• Stay compact (flex top abs).

• Solid center of gravity“balance point”

PITCHING MECHANICSIn my opinion, the most critical stage in proper pitching mechanics

Phase #4• Kick front leg down, out and through toward target.

• Stay closed “show Nike” or “show catcher your pocket”

• Glove hand should push toward target, then be pulled in toward body leading to phase 5.

• Proper rhythm and tempo (string attached to front knee and elbow).

• Pitching arm should make circular motion away from body.

• Pitching elbow should always be below the ball.

• Show the ball to third base.

• Scapular load as to store potential energy.

• Hip/Shoulder Separation = as pitcher opens hips toward target, his shoulder should remain closed as to store potential energy.

• When front leg hits the pitching arm should be at 45° minimum.

Look at Tim Lincecum’s Incredible Hip/Shoulder Separation

Two players who do a nice job of executing proper tempo and arms at least 45°when their front feet land. You can also see their front foot is a bi-product of kicking down, out and through toward the target while staying closed.

PITCHING MECHANICS

Roger Clemens in Phase #4

Roger has kicked down, out and through. He is beginning to open his frontside, but his front foot is still slightly closed. His glove hand has pushed towardhome now he will pull back toward his pectoral leading into next phase. His rhythm is perfect as his front elbow and knee stay connected. When we advance a few frames we see his hips open fully and his shoulders remain closed (hip/shoulder separation).

PITCHING MECHANICSPhase #5

• Front leg lands, slightly closed• Release potential energy from

shoulder/hip separation.• Glove hand pulls toward opposite

pec• SQUARE TO TARGET (different

version of square based on shoulder tilt, which impacts arm angle)

• Chest big • Head Still• Lead with elbow• Transfer weight to bent from leg• Proper Torque (uncoil abs, release

back hip, back leg follows)

Nick Melino looks pretty similar to Roger Clemens with one majordifferences. 1. His allows his elbow to drop below his shoulder when throwing his breaking pitch. This will result in Melino pushing the ball instead of allowing his nature arm speed to placemovement on his breaking pitch.

PITCHING MECHANICS

Phase #6• The “follow-though”• Allow weight to travel

through a bent front leg.• Extend hand to target.• Allow arm action to be

loose, do not abruptly stop motion.

• Regain fielding position.

PITCHING MECHANICSVideos to reinforce pitching mechanics

• Greg Madduxhttp://www.chrisoleary.com/projects/Baseball/Pitching/RethinkingPitching/Essays/ProperPitchingMechanics_GregMaddux.html

• Roger Clemenshttp://www.chrisoleary.com/projects/Baseball/Pitching/RethinkingPitching/Essays/ProperPitchingMechanics_RogerClemens.html

• Curt Shillingwww.chrisoleary.com/projects/Baseball/Pitching/ProfessionalPitcherAnalyses/CurtSchilling_3B_2001_001.html

• Tim Lincecumhttp://topvelocity.net/tim-lincecum-slow-mo/

Square in many waysThe key to being square is pitcher getting his breastbone centered to the target.Many coaches do not realize that the arm slot is a function of shoulder tilt. Therefore,when evaluating if a pitcher is square, you need only evaluate the position of his breastbone.

All these pitcher’s have dramatically different arm slots, however look at their breastbones, all facing their target. All pitchers are mechanically sound in their Phase #5.

PITCHING MECHANICS Common Mistakes

• Rushing to the Plate – Pitchers will often “lose their front side” or “fly open.” This simply means they have broken the connection between their front elbow and their front knee. Coaching point – Get into balance point of Phase #3 and practice elbow and knee connected by string. Make sure non-dominant shoulder is facing target and observe push-pull of glovehand.

• Sinking underneath the ball – Some pitchers will drop their center of gravity and lose their Phase #3 Power Position. Coaching point – Get into balance point of Phase #3 and practice being in tall powerful position with post leg only slightly flexed.

• Lifting knee, swinging open foot- Some young pitchers will not slide a closed front side toward plate, landing in a slightly closed position with their front foot.Coaching point – Have them transisition from Phase #3 to Phase #4. Emphasize knee up toe down, show pocket, kick down-out-thru with “Nike”, landing point sligthly closed.

PITCHING MECHANICS A Common Mechanical Flaw that could result in injury

• The “M” Delivery– Pitcher’s throwing arm consist of their elbow above and behind

the level of their shoulder– When the pitcher’s front leg lands, his throwing arm should be

vertical, if this does not occur, the pitcher’s arm is in danger.

HITTING

• Great hitters have outstanding hand-eye coordination. But more importantly, work endlessly to improve their swing and hitting mechanics. Great hitters have the drive to master their craft and work for perfection.

HITTING MECHANICS

• Good hitters practice rotational hitting.

• Rotational Hitting = learning to power the swing with the entire body, and in particular the muscles of the core, rather than just the arms, hands, and wrists.

HITTING MECHANICSVideos to reinforce rotational hitting

• Alex Rodriguezwww.chrisoleary.com/projects/Baseball/Hitting/ProfessionalHitterAnalyses/SwingAnalysis_AlexRodriguez_CF_HR_Number500_001.html

• Albert Pujolshttp://www.chrisoleary.com/projects/Baseball/Hitting/ProfessionalHitterAnalyses/SwingAnalysis_AlbertPujols_1B_HR_ToLF_60FPS_001.html

• David Ortizhttp://www.chrisoleary.com/projects/Baseball/Hitting/ProfessionalHitterAnalyses/SwingAnalysis_DavidOrtiz_3B_001.html

• Ken Griffey Jr.http://www.chrisoleary.com/projects/Baseball/Hitting/ProfessionalHitterAnalyses/SwingAnalysis_KenGriffeyJr_CF_HRDerby_001.html

• Manny Ramirezhttp://www.chrisoleary.com/projects/Baseball/Hitting/ProfessionalHitterAnalyses/SwingAnalysis_MannyRamirez_1B_HR_ToRCF_60FPS_001.html

HITTING MECHANICS Stage 1 - STANCE

• This is the player’s posture in the box.

• Hands should loosely grip bat.

• Hands should be behind back pec, but not too high above shoulder.

• Feet spread out.• Knees bent.• Butt out.• BALANCED & ATHLETIC

This stage allows for the most individuality, in that some players have their own style and comfort level with that style. It is my opinion that Albert Pujols keeps his hands a bit too high. I believe he must drop his hands in order to get them in the proper position in stage 2, which he happens to do quite well. I believe coaches can allow players to have varied stances, as long as they get into the proper stage2 position.

HITTING MECHANICS Stage 2 - LOAD

• This phase allows hitter to get his body in the optimum position to swing the bat with force.

• Lift front foot off ground and internally rotate front hip.

• Bring hands back and away from body.

• Internally rotate front shoulder closer to chin.

Stage 1 - STANCEHITTING MECHANICS

Stage 1 - STANCEHITTING MECHANICS

HITTING MECHANICS Stage 3 - LEAN

• Front foot lands in a closed postion.

• Hands begin to drop toward zone, bat knob first.

• Begin to shift weight toward pitcher about 6-12 inches.

• Bring eyes closer to ball.• Head should remain still

from this point to the duration of the swing.

HITTING MECHANICS Stage 4 - Swing

– STIFF FRONT LEG• Stiffen front knee, which cause hitter to stop

moving toward pitch and begin rotating powerfully through swing.

• This then pulls his shoulders as they begin to rotate.

– SEPARATION• Hips should open toward pitcher, while shoulders

and hands stay back.– CONNECTION

• Hands should rotate with shoulders, rather than flying out ahead of them.

– TILT• Hitter tilts toward plate, forming the shape of a

boomerang.• Hitter tilts toward plate, forming the shape of a

boomerang.Results:

• Back leg bends to 90°• Back elbow close to back hip.• Head aligned with back hip.• Hands lead barrel to the ball.• Back foot rotates and may even come off the

ground.

HITTING MECHANICS Stage 5 – Follow-Through

• Hands now extend, and bat follows.

• Bat should accelerate through the zone.

• Front knee bends.• Back foot comes back

down to the ground.

HITTING MECHANICSThe Swing

• STIFF FRONT LEG

• SEPARATION

• CONNECTION

• TILT

HITTING MECHANICSStiff Front Leg

• The purpose of a stiff front leg allows the hitter to stop all body movement forward. The front foot is the anchor that prevents lunging and hip travel forward. The stiff front leg acts as an axis in which power can be generated. Maximum power is generated when the hips rotate. If the front leg bends power is lost.

• Maximum power is generated when the lower body, hips, and torso rotate to generate bat speed. The tendency to lunge at the ball must be avoided.

HITTING MECHANICSStiff Front Leg

HITTING MECHANICSSeparation

• Great hitters do this by rotating their hips ahead of their shoulders. This creates separation, which stretches the muscles of the core and enables them to powerfully pull the shoulders around.

• Separation allows hitters to use entire body.

HITTING MECHANICSSeparation

HITTING MECHANICSSeparation

The same principle of Separation can be applied to Tiger Woods’ golf swing as he creates torque used to powerfully hit a golf ball.

HITTING MECHANICSConnection

• The principle of connection states that a hitter's hands, rather than extending at the point of contact, rotate with their back shoulder through the Point Of Contact. Their hands and arms do extend on a good swing, but only after the Point Of Contact. At the Point Of Contact, a good hitter's back elbow and back knee will be bent 90 or so degrees and in the Power L position.

• A key coaching point, is getting the hitter’s back elbow inside the ball and close to their back hip.

HITTING MECHANICSConnection

HITTING MECHANICSConnection

• But CAREFUL, do not let a young hitter’s elbow sneak ahead of their hands/back shoulder/bat causing

“bat drag”

HITTING MECHANICSConnection Gone Wrong = Bat Drag

HITTING MECHANICSTilt

• The principle of Tilt states that in order to hit pitches in different locations, but still stay connected, a good hitter will vary the tilt of their upper body in order to cover the entire plate.

• A good hitter doesn’t not throw his hands and “disconnect”, rather he tilts his upper body to avoid compromise solid swing mechanics.

HITTING MECHANICSTilt

HITTING MECHANICSCommon Misconceptions

• “Push off back foot”

• “Elbow up”

• “Extend hands to the ball”

• “Keep back foot still”

• “Dive into the pitch”

• “Step at the pitcher”

HITTING MECHANICSCoaching Points

• “Stay Closed with front foot”

• “Hips open, hands back”

• “Head Still”

• “Stiff front leg stops movement forward”

• “Fire back hip”

• “Hands inside the ball”

Cromwell Baseball• Goal: To increase knowledge of coaches at all levels to

optimize the talents of our players.

• Use your coaching instinct and creativity to help instruct this information, sometimes re-wording or re-explaining this information may be the key to the kids understanding and application of skill. And share your success stories, if you explained something from this PP or created a drill that works, send me an email.

• Any questions: lpappariella@cromwellschools.org

• Thank you for all you do for our young people.