Skeeter Gentile believes the eye muscle is the most underdeveloped one in softball. To remedy this, she incorporates vision training into her workouts. Drills that focus on hand-eye coordination help players develop a wide rather than narrow focus, allowing them to see the ball well in the box.
SERIES 1 DRILLS
The following drills involve a player starting in an athletic stance, receiving two balls at a time and promptly catching and tossing them back. The progression then moves to a balance-focused exercise with the player catching a single ball while standing on one foot, switching feet midway through, and advancing to catching two balls on one foot.
Two-ball catch/toss drill
Purpose: To work on hand-eye coordination.
How it works: A coach tosses two balls simultaneously to a player standing in an athletic position about 10 feet away. The player catches both at the same time, then tosses them back to the coach. Repeat for 10 reps.
Requirements: One player, balls, a coach and 10 feet of space
One-ball, one-foot catch/toss drill
Purpose: To work on hand-eye coordination.
How it works: A player stands on one foot about 10 feet away from a coach. The coach tosses one ball to the player, who catches and tosses it back while maintaining her balance. After 10 reps, the player switches to her other foot and repeats the drill for 10 more reps.
Requirements: One player, balls, a coach and 10 feet of space
Two-ball, one-foot catch/toss drill
Purpose: To work on hand-eye coordination.
How it works: A player stands on one foot about 10 feet away from a coach. The coach tosses two balls to the player, who catches and tosses both back while maintaining her balance. After 10 reps, the player switches to her other foot and repeats the drill for 10 more reps.
Requirements: One player, balls, a coach and 10 feet of space
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SERIES 2 DRILLS
This next series of drills builds off the first but introduces the use of mini Bosu balls, adding complexity and challenging players’ balance. The progression mirrors the first drill series but incorporates the Bosu ball underfoot, intensifying the difficulty. Also listed below (and shown in the video) is a variation of a balance drill that can be done specifically for catchers, incorporating the catcher's squat position.
Two-ball catch/toss on Bosu balls drill
Purpose: To work on hand-eye coordination.
How it works: A coach tosses two balls simultaneously to a player standing on two mini Bosu balls about 10 feet away. The player catches both at the same time, then tosses them back to the coach. Repeat for 10 reps.
Requirements: One player, two mini Bosu balls, balls, a coach and 10 feet of space
One-ball, one-foot catch/toss on Bosu balls drill
Purpose: To work on hand-eye coordination.
How it works: A player stands on one foot while balancing on a mini Bosu ball about 10 feet away from a coach. The coach tosses one ball to the player, who catches and tosses it back while maintaining her balance. After 10 reps, the player switches to her other foot and repeats the drill for 10 more reps.
Requirements: One player, two mini Bosu balls, balls, a coach and 10 feet of space
Two-ball, one-foot catch/toss on Bosu balls drill
Purpose: To work on hand-eye coordination.
How it works: A player stands on one foot while balancing on a mini Bosu ball about 10 feet away from a coach. The coach tosses two balls to the player, who catches and tosses both back while maintaining her balance. After 10 reps, the player switches to her other foot and repeats the drill for 10 more reps.
Requirements: One player, two mini Bosu balls, balls, a coach and 10 feet of space
Bosu balance drill
Purpose: To work on balance.
How it works: A player starts by standing on two mini Bosu balls. She then squats and assumes a catcher receiving position, which challenges her balance while keeping her off her heels and leaning forward. Hold position for 20 seconds.
Requirements: One player, two mini Bosu balls and 5 feet of space
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SERIES 3 DRILLS
The final drill series introduces mini Wiffle balls, rapid-fire tossing to the athlete while she maintains a squat position. The challenge lies in catching the colored Wiffle balls while tapping the white ones away, promoting swift decision-making and heightened visual speed.
Ball catch/tap drill
Purpose: To work on hand-eye coordination.
How it works: Assemble a bucket of different colored Wiffle balls. A tosser throws the balls in rapid-fire succession to a player crouched in athletic position about 10 feet away. The player must catch the colored balls but tap away the white ones.
Requirements: One player, two mini Bosu balls, colored Wiffle balls, a coach and 10 feet of space
Ball catch/tap on Bosu balls drill
Purpose: To work on hand-eye coordination.
How it works: Assemble a bucket of different colored Wiffle balls. A tosser throws the balls in rapid-fire succession to a player crouched on two mini Bosu balls about 10 feet away. As the player works to maintain her balance, she must catch the colored balls but tap away the white ones.
Requirements: One player, two mini Bosu balls, colored Wiffle balls, a coach and 10 feet of space
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