Women's Training

Infield Workout

Players should use these drills to focus on footwork, accuracy, and conditioning. The goal of these drills is to get players prepared for the Friendly Tournament. With everything, we recommend you begin at 50% speed (depending on your conditioning) and progress to 100% a week or so before the tournament.

The drills include:

All Infielders:
Short Workout — with a fungo hitter and receiver at 1B
• 25 ground ball drill (progress to 50 mid way through training)
          • 5 balls hit at you
          • 5 hit to your glove side
          • 5 hit to your non-glove side
          • 5 hit in the hole and backhanded
          • 5 hit anywhere

Position Drills:
3B — (depending on conditioning begin with 3 and progress to 5 each)
          • 6 ground balls with throws to 1B
                    • 3 slow rollers
                    • 3 bunts

1B — (depending on conditioning begin with 3 and progress to 5)
          • 6 ground balls with throws to 3B
                    • 3 slow rollers
                    • 3 bunts
          • 20 short hop throws to 1B (dig it out)

2B and SS — (depending on conditioning begin with 3 each and progress to 5)
          • 6 ground balls
                    • 3 glove side
                    • 3 non-glove side
          • 20 double play pivots (10 feeds/10 pivots)

Hitting Workout

The six day hitting workout for the preseason:

Day 1
• Choose 3 stations from Station 1-6
• Station 7
• Station 8
• 10-25 minutes in the cage
          • Machine or live pitching

Day 2
• Choose 3 stations from station 1-6 (different from prior day)
• Station 9
• 15-25 Minutes in the cage
          • Machine or live pitching

Day 3
• Choose 3 stations from station 1-6 (different set from prior 2 days)
• Station 7
• Station 8
• 30 Minutes in the cage
          • Machine or live pitching

Day 4
• Choose 3 stations from Station 1-6 (different set from prior 2 days)
• Station 9
• 10-25 minutes in the cage
          • Machine or live pitching

Day 5
• Choose 3 stations from station 1-6 (different set from prior 2 days)
• Station 7
• Station 8
• 15-25 Minutes in the cage
          • Machine or live pitching

Day 6
• Choose 3 stations from station 1-6 (different set from prior 2 days)
• Station 9
• 30 Minutes in the cage
          • Machine or live pitching

8 Stations
(5-15 minutes per station)

Station 1 - Soft Toss

Hitter – Stand in normal hitting position while a helper tosses a ball (hard ball, tennis ball, rubber ball, etc.) from a safe distance at a 45 degree angle. The objective is to explode to the ball while maintaining balance and concentration on solid contact.

Station 2 - Hip Toss

Hitter – Stands with a normal hitting position at a 45 degree angle in the batters box while a helper tosses a ball (hard ball, tennis ball, rubber ball, etc.) from a safe distance at a 45 degree angle at the hitters’ front hip. The objective is to hit the ball into the net while maintaining balance and concentrating on solid contact.

Station 3 - Front Arm Toss

Hitter – Stand in normal hitting position while a helper tosses a ball (hard ball, tennis ball, rubber ball, etc.) from a safe distance at a 45 degree angle. The objective is to use a smaller bat or choke up with a regular bat and bring the front arm through the strike zone. The back arm should be wrapped across the waist and the swing should be balanced.

Station 4 - Back Arm Toss

Hitter – Similar to the front arm toss but with the back arm holding the bat and the front arm wrapped around and holding the waist.

Station 5 – Tee Workout/Hip Turn Station

Hitter – Stand in normal hitting position placing a ball on the tee at hip height (inside). The hitter places a bat behind the hips with both arms holding the bat in place. The objective is to rotate the hips and hit the ball off the tee while maintaining balance and concentration.

(Alternative – use soft toss in place of a tee, ball should be tossed at hip level on the inside part of the plate)

Station 6 – Heavy Bat Station

Hitter – Stands in a normal hitting position using soft toss, tee workout, or practice swings with a bat that is 3 – 5 pounds heavier than normal bat. The objective is to maintain normal swing and rhythm while using a slightly heavier bat.

Station 7 - Tee Workout Station

Hitter – Stands in a normal hitting position taking normal swings. The tee should be placed on the plate with the ball located in three different spots.

The first spot should place the ball on the tee on the front corner (inside) at the hip level. The objective is to pull the ball while keeping the ball in fair territory.

The second spot should place the ball on the tee in the middle of the plate between the knees and hips. The objective is to hit the ball to center field on a line.

The third spot should place the ball on the tee on the back corner (outside) of the plate and should be at the knee level. The objective is to hit the ball to the opposite field.

Hitters should maintain balance and maintain a normal swing. The objective of these workouts off the tee is to practice on hitting the ball in different locations without changing the swing or rhythm of the swing

(Alternative – use soft toss in place of a tee while making sure to follow the same locations and objective above)

Station 8 –Rice Drill Station

Rice Drill – pour rice (or beach sand) into a bucket wide enough to put both hands in at the same time, enough rice to submerge the whole hand. Put both hands into the rice and squeeze the rice making a fist. Continue the process for 10 – 15 grabs.

Station 9 - Forearm Curl Station

Forearm Curls – grab 3-5 pound weights (or fill up tennis ball can with sand), take the weight with the palms up and roll the weight from the finger tips until the hand makes a fist and curl the wrist towards the forearm and slowly roll the weight back until the wrist and fingers are extended. These can also be done with the palms down in the same fashion.

Pitcher Conditioning

Begin at 50% Speed (depending on your current conditioning), progress to 100% before you are planning to pitch competitively (Tournament or Mini Camp)