The RVLL board wants to do everything we can to support our players and families during the COVID-19 Shelter in Place Order, and are working diligently to be ready for the season as a league whenever we are able to resume. To help our players stay busy and in shape in the meantime, we have compiled these at-home practice resources from our internal experts and leading online sources.
The first section starts with the essential basics both for beginning players and players with limited space, equipment, or help. Older and more advanced players can find additional practice plans and video resources farther down that will help them use their downtime to get to the next level. Below that we've compiled even more elite level training resources that are being used by players all the way up through the majors to get and stay in shape for their seasons.
Finally, doing more than playing catch can require some additional equipment, including extra baseballs, a net, a tee, etc. We've included links to shop for some of the best items that we've tried, and have special discount codes for some items to save you money and earn a donation for RVLL.
PLAY BALL!
The two basic activities we recommend all of our players do regularly to stay in basic baseball shape are WARM-UP & PLAY CATCH. Being ready to safely throw and pitch at game speed requires players to incrementally increase their workload over time, which can only be done with regular throwing.
Warming up is as simple as running, crawling and jumping around for a fews minutes with some arm swings/circles mixed in to get the joints loose. Then just have some fun playing catch, mixing in some grounders and fly balls every once in a while. Work on catching with "fingers up" on normal throws and fly balls (fingers down for grounders).
Hitting requires a tee, some wiffle balls, and a wide mouth net if you really want to cut it loose on some baseballs. If you have a tee, a good start is having your player hits balls off the tee to you or into a net as much as possible. Side-toss with wiffles (or baseballs into a net) is the next progression to practice hitting moving balls, then move to hitting balls pitched under or overhand from the front . . .
. . . Most importantly, just try to be consistent and HAVE FUN!!
Players in the more advanced divisions will benefit from a MORE STRUCTURED WARM-UP AND THROWING PROGRAM. Adding in some well-know dynamic movements and calisthenics before every throwing session helps keep arms healthy. Working back to long-toss while adding a lot of arc on the throws (see video below) will help build arm strength.
Below is a basic structured warm-up. Players should break a sweat while performing the exercises, then stretch any tight spots before starting to throw.
BASIC STRUCTURED WARM-UP
With some basic gear and enough motivation, players with extra time on their hands can get a high level throwing and hitting practice at home with the following plan and resources. Don't be afraid to experiment with some new drills. Just take it slow and master more basic skills and drills before moving on to the next. Click on the name of each drill or exercise for a link to an instructional video.
Players should start by executing the structured warm-up shown above, then add all of the following warm-up drills they are able based on their ability and available space and equipment. Click on the name of each exercise for a link to an instructional video.
Players can add the following throwing drills after their warm up and before long toss to slowly get loose while improving throwing movements. Players should limit to 5-8 throws per drill when starting out, then slowly increase the number of throws each session as arm fitness improves.
All of these drills should be done with a 5 oz. baseball to a partner or into a net. Players should not use weighted baseballs unless they have already been properly trained to do so. Click on the name of each drill for a link to an instructional video.
The standard hitting progression starts with the most constrained tee drills, working to the least constrained live at-bats. Due to limited space at home, completing the full hitting progression requires having a net, wiffles/limited flight balls, and/or heavy balls available.
For players with the required equipment, the following hitting drills expand on the standard hitting progression with drills designed to improve contact quality and bat speed. Progress the program by completing the same drills while increasing the freedom of movement as shown below. Click on the name of each drill for a link to an instructional video.
Hitting Drill Progression
Hitting Constraint Progression
Complete the drills above with progressively less constraints in the order below. Increasing speed, distance, speed variability and randomization are all ways to make the drills more challenging as hitters progress.
While many players have learned the value of a proper warm-up to improve safety and performance, including adequate recovery is just as important to player health. Players should take at least one day off in between throwing workouts, and are encouraged to still do the full warm-up and recovery protocols on the days they are not throwing to improve arm fitness.
Below is a quick recovery circuit to complete after every practice. If you don't have the required equipment available, simply do another light round of the basic structured warm-up after practice and stretch out any tight muscles for 10-15 seconds each before calling it a day.
DRIVELINE BASEBALL:
Introduction to Youth Arm Care and Training Guide
Free 8-Week Throwing Program for Pitchers
PlyoCare Throwing Drills Cheatsheet
Wrist Weight Drills Cheatsheet
Elite Baseball PVC Hitting Mechanics & Warm-up
Driveline Free 6-Week Hitting Program