what are some killer baseball conditioning drills?
Monday, June 21st, 2010 at
6:41 pm
I am a coach at the high school level… I have some great things for my kids to do but they are getting bored of the same conditioning every day… I would like some stuff that is really hard and challenging
Home Batting cage Options
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Filed under: Baseball Practice
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They should already be conditioned.. but they’re HS kids so that usually doesn’t happen (save a few here and there). It depends on how much time you have for practice.. and realize that if they’re exhausted from conditioning, their skill practices will suffer.. because fatigue inhibits skill learning and acquisition.
So! Making sure they’re doing their conditioning AFTER the skill practices (hitting, pitching, OF/IF throws), you can do stuff such as high intensity interval training, where they sprint 100% for 30 seconds, then fast-pace walk for 30 seconds, then sprint for 30 seconds, etc… for 7 times (so 1 sprint and 1 walk would = 1 rep, and you’d do 7 reps). Do that a few days, then try for 8 times, then 9 times, then 10 times it should be jog for 30 seconds, sprint for 30 seconds, 11 times, 12 times..
Running first to third a few times, then first to home, then all the way around can also be good, making sure they hit the inside of the bases, things like that.
I wouldn’t do a hill run because that may mess with their running mechanics.. as baseball players don’t have to run up/down hills.
As for bleacher runs… that’d be great, if you want to kill their knees. It’s not good for them, don’t do it.
I’m not so sure high school aged kids need that much "conditioning". Unless you have any obese children, conditioning is the least of your problems. Fundamental skill drills can be extremely boring.
Have you considered inter squad games? How about contests like circling the bases. Find out who your fastest player happens to be. Throwing for accuracy, both infielders and outfielders. It’s all part of conditioning to some degree but it makes practice fun. Kids that age get bored very quickly as you’ve already seen.
Been there, done that!
Triangle Relays
Divide the team into two groups. Start at home. On "GO" the first runners take off, one down the rightfield line and the other down the left field line. They run all the way to the foul pole and then run to the next one. Then they run back to home. Losing team does push-ups or sit-ups.
Incorporate conditioning during all parts of practice. If someone misses a ground ball or an easy fly ball, the person drops their glove and runs to the opposite side of the field. Outfielders –>backstop, Infielders —>Opposite foul pole, Catchers —>pick a pole.
Run-downs are always a fun way to get some good running in as well.
Have the outfield/pitchers kids run during infield only practice. Helmets are needed!!!
Endless Relay: Run around the diamond, as soon as the runner reaches halfway to first, start the next one. If the trail runner catches the lead runner, he’s done conditioning. If you line up the guys right, you will only get two-three out in about 10 minutes of running.
Hill Work: Find a hill and have them sprint up the hill and jog down it. In college we had a killer hill by the ball fields and all the coaches from all the sports used them at one time or another. 10-12 hills should be enough.
Bleacher/Stair Runs: 15 minutes of this and most baseball players are dying. Don’t let them stop ever!!!
If you want any more ideas for this let me know via comments.