1) Stance / Stride / Launch Position 

Stance, Stride Drill, Stride Pause Drill, Feet Together Stride Drill, Med Ball Stride, Crossover Drill

 

Practice Plan - Focus on quality practice - do not rush.

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Day 1 (Monday)  - Focus on Landing in a good launch position pausing with every rep before swinging.  - Record yourself and upload to OnForm for feedback. Short video 1 to 2 reps of you doing each drill.

• Stride Drill - 20 Reps

• Stride Pause Drill - 10 Reps

• Feet Together Stride Drill- 10 reps

• Med Ball Stride - 10 reps

• Crossover Drill - 10 reps

• Regular Swings - 10 reps

 

Day 2 - (Tuesday) Rewatch Introduction to week 1 video in OnForm and do Mirror Work.  No Swings required for this day.  (Can be done indoors / in a bathroom mirror, or full length mirror)  If you don’t have a mirror, set up your phone/tablet to show your body as you work the drills.  (Focus on upper body - letters L, V, Knob to the catcher) with shoulders angled down and head centered on the body with each rep.  (Video your Stride Pause Drill and Import to share with Coach Swisher)  

NOTE: When doing mirror work a swing is not needed, the focus is to slow down and focus on your posture in your stride to landing at launch. 

• Stride Drill - 20 Reps

• Stride Pause Drill - 10 Reps

• Feet Together Stride Drill- 10 reps

• Med Ball Stride - 10 reps

• Crossover Drill - 10 reps

 

Day 3 (Thursday) - Import video of crossover drill and Regular Swings. ( Short 1-2 swings)

• Stride Drill - 10 Reps

• Stride Pause Drill - 10 Reps

• Feet Together Stride Drill - 10 reps

• Med Ball Stride - 10 reps

• Crossover Drill - 10 reps

• Regular Swings - 20 reps

 

Day 4 Friday or Saturday or Sunday

Video your Regular Swings (2-3 swings) and Upload to Onform for feedback.

• Stride Drill - 10 Reps

• Stride Pause Drill - 10 Reps

• Feet Together Stride Drill - 10 reps

• Med Ball Stride - 10 reps

• Crossover Drill - 10 reps

• Regular Swings - 20 reps