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Training & Drills

Pros and Cons of Each Baseball Swing
June 2, 2023
The result should be more hard hit balls, being able to see the ball longer and being more adjustable in your swing. This video can help you answer the questions “what is rotational hitting” or “linear vs rotational hitting which is better?” and most importantly, is there a third option? When choosing for yourself how […]
Three Simple Tips for Faster Baseball Relays
June 2, 2023
We actually would like our feet to be turned in the direction that we’re throwing, as the ball’s in the air, so we can catch it and just continue the flight of the ball. In baseball cutoffs and relays, split seconds can mean a HUGE momentum shift in the game. Get that out and now […]
Serving Drills to Improve Your Tennis Game
June 2, 2023
The goal of this tennis serve drill is to be able to toss the ball in a similar way regardless of where you want to hit your serve or regardless of the type of spin (topspin, flat, slice). These tennis serve drills are very important to develop your skill on the tennis serve. There are […]
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Receiving Drills for Catchers
June 2, 2023
The first thing to think about is where do you want to catch the ball in your glove? You want to catch it in the pocket. More specifically, we can train that by using a barehand receiving drill for catchers. “What’s going on guys! I’m Ryan Lavarnway and I’m here with Doug Bernier of ProBaseballInsider.com, […]
Shot Put and Discus Technique
June 2, 2023
As the thrower gains experience, the thrower can lower the upper body into a crouched position. THE GLIDE Various styles of the glide The glide style of shot putting has many outstanding technical throwers since the days of Parry O’Brien started facing the opposite way of the put. Two technical styles have survived over the […]
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Full-Court Man-To-Man Pressure Defense
June 2, 2023
This steady, relentless pressure over the course of the game will harass and tire the opponent. It will cause the offense to make bad passes and force turnovers that opponents would never make if they were allowed to dribble up the floor uncontested. For our full-court press, we may simply play full-court man-to-man “pressure defense”. […]
The Dryland Essentials
June 2, 2023
The routine doesn’t have to be super elaborate. It just has to be completed to enjoy the benefits of fewer training interruptions. If you look around the swimming world, dryland is becoming more and more of a staple in a team’s progression. From the age group level to the elite, discussion on how to properly […]
Breaststroke Pullouts: A Faster Starting Speed
June 2, 2023
By performing the dolphin kick at this point, they will not only increase their speed during that portion of the pullout, but their average speed throughout entire pullout increases too. In reality, a swimmer’s speed is at its’ highest point at entry, BUT their speed at its’ second highest point during the glide phase (3 m/s). While […]
Another Good Reason to Hit Hips-First
June 2, 2023
If you are a hitter, the more you understand where you need to make contact with the ball the more likely you will be to adopt a hips-shoulders-bat sequence. When I work with fastpitch softball hitters, one of the things I will drill into them (incessantly, if you listen to some) is the sequence “hips-shoulders-bat.” […]
4-4 Defense Blitz Packages
June 2, 2023
When you call a blitz, the defenders must blitz hard! Half-hearted blitzes will lead to you giving up big plays. You can live by the blitz, but you can also die by the blitz. The the 4-4 defense is a balanced defense that features 4 defensive linemen (2-defensive tackles (T) and 2- defensive ends (E)). […]
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