If you want to boost your team’s performance, look for ways to improve hitting through circuit training. Ralph Weekly has used this method with great success at the University of Tennessee. Here he explains what circuit training is and how to set it up at your practices. He also demonstrates 14 different drills you can use as part of your own circuit training regimen.
Drill #1: Balance beam drill
Purpose: To improve balance while hitting.
How it works: A hitter stands on a balance beam in hitting stance. A ball is pitched to her, and she attempts to hit it without losing her balance. Repeat.
Variation: To prevent overstriding, move the hitter out more than halfway and run the drill.
Requirements: A hitter, a bat, a balance beam, a pitching machine (optional), a coach, a bucket of balls and a batting cage
Drill #2: Bouncing side toss drill
Purpose: To improve lower body movement while hitting.
How it works: A hitter starts in hitting stance. A coach stands to the side and bounces a ball to the hitter. She tracks the ball and hits it, focusing on proper lower body movement through the swing. Repeat.
Requirements: A hitter, a bat, a coach, a bucket of balls and a batting cage
Drill #3: Bouncing front toss drill
Purpose: To improve lower body movement while hitting.
How it works: A hitter starts in hitting stance. A coach stands in front of the hitter behind an L-Screen. He or she bounces a ball to the hitter. The player tracks the ball and hits it, focusing on proper lower body movement through the swing. Reset and repeat.
Requirements: A hitter, a bat, an L-Screen, a coach, a bucket of weighted, dimpled balls; and a batting cage
Drill #4: Happy Gilmore drill
Purpose: To practice weight shift while hitting.
How it works: Set up with a hitter two steps behind a ball on a tee. The hitter takes a crossover step behind her body with her back leg, followed by a forward step with her front leg. She then loads and hits the ball off the tee, driving her momentum forward. Reset and repeat.
Requirements: A hitter, a bat, a pitching machine (optional), a bucket of balls and a batting cage
Drill #5: Separation drill
Purpose: To practice feeling where to land the feet while hitting.
How it works: Set up with a hitter one step behind a ball on a tee. The hitter stands upright with both feet together. She then takes a forward step toward the tee with her front leg, loads and hits the ball. Reset and repeat.
Requirements: A hitter, two weighted bats (50 oz. and 60 oz.), a pitching machine (optional), a bucket of weighted, dimpled balls; and a batting cage
Drill #6: Stopping at contact drill
Purpose: To prevent rolling the hands at contact while hitting.
How it works: Set up with a hitter next to a ball on a tee. The hitter assumes hitting position, then hits the ball. After contact, the hitter stops the bat, pauses, then continues her backswing. Reset and repeat.
Requirements: A hitter, a bat, a tee, a bucket of balls and a batting cage
Drill #7: One arm drill – bottom hand
Purpose: To work fast-twitch muscles and wrist action.
How it works: Set up with a hitter next to a ball on a tee. The hitter takes the bat in the bottom hand only and swings through the ball. Reset and repeat.
Variation: To build strength, add bands or screw-on weights to the end of the bat.
Requirements: A hitter, a bat, a tee, a bucket of balls and a batting cage
Drill #8: One arm drill – top hand
Purpose: To work fast-twitch muscles and wrist action.
How it works: Set up with a hitter next to a ball on a tee. The hitter takes the bat in the top hand only and swings through the ball. Reset and repeat.
Variation: To build strength, add bands or screw-on weights to the end of the bat.
Requirements: A hitter, a bat, a tee, a bucket of balls and a batting cage
Drill #9: Insider bat drill
Purpose: To practice hitting the inside pitch.
How it works: Set up with a hitter next to a ball on a tee. Using an insider bat, the hitter hits the ball off the tee. Reset and repeat.
Requirements: A hitter, an insider bat, a tee, a bucket of balls and a batting cage
Drill #10: UTM – tee long cage drill
Purpose: To practice hitting the ball long.
How it works: Set up with a hitter next to a ball on a tee. The hitter hits the ball off the tee, sending it up the middle. Reset and repeat.
Requirements: A hitter, a bat, a tee, a bucket of balls and a batting cage
Drill #11: Triple tee drill
Purpose: To practice driving the ball up the middle while staying long through the zone.
How it works: Set up with a hitter next to a triple tee holding three balls. As the hitter swings, she drives through all three balls. Reset and repeat.
Requirements: A hitter, a bat, a tee, a bucket of balls and a batting cage
Drill #12: Throwing bats drill
Purpose: To develop proper bat speed by working the wrist and fast-twitch muscles.
How it works: Set up with a hitter holding a bat in a batting cage. She performs her hitting routine, but instead of striking a ball, she throws the bat up the middle. Reset and repeat.
Requirements: A hitter, a bucket of bats and a batting cage
Drill #13: Z-line drive drill
Purpose: To practice hitting when weather is cold outside.
How it works: Take a 50-foot extension cord and cut off the male and female ends. Thread the cord through five wiffle balls. Attach a clamp to each end of the cord, then connect them each to a hook. Stretch out the cord in a garage or basement, and attach it to two stationary objects using the hooks. Spray some WD-40 on the cord. Using the cord as a makeshift tee, a hitter hits one ball at a time, allowing each one to slide down the cord as it is struck.
Requirements: A hitter, a bat, a 50-foot extension cord, two hooks, two clamps, five wiffle balls and 50 feet of space
Drill #14: Pitch recognition drill
Purpose: To practice identifying pitches.
How it works: Set up with a hitter at home and a pitcher on the mound. When the pitcher throws, the hitter must call the pitch before hitting it.
Requirements: A hitter, a pitcher, a bat, a bucket of balls and a softball field
Weekly also includes bonus material that covers the impact of coaches and the absolutes of hitting along with advice for troubleshooting common hitting issues.
