Training drills

Organized by skill level. Each drill lists the equipment you need — sign in to view the full step-by-step.

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Ankle Mobility: Knee-to-Wall & Calf Series
A simple ankle mobility routine built around the knee-to-wall drill and a calf series that restores the dorsiflexion your squats, landings, and explosive starts are built on.
Strength & conditioningMobilityWarm-upAt-home (no equipment)

Box Jump & Stick: Landing Mechanics and Vertical Power Progression
A bodyweight box-jump progression for baseball and softball players that teaches you to land soft and absorb force first, then build real vertical power on a foundation of safe, knees-over-toes landing mechanics.
Strength & conditioningOff-season
Broad Jump to Bound: Horizontal Power Progression
A horizontal-plane plyometric progression for baseball and softball players - from a single standing broad jump to repeated jumps to alternating bounds - that builds the forward force production behind explosive first steps, strides, and acceleration.
Strength & conditioning

Lower-Body Power: Trap-Bar & Box-Jump Block
An advanced off-season contrast block that pairs heavy trap-bar deadlifts with box jumps to build the lower-half force production that feeds exit velocity and pitch velocity.
Strength & conditioningOff-seasonMajor

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