Chapter 9 Conditioning

9.1 Agility Drills

9.1.1 5 Cone Deceleration Drill

9.1.2 Backpedaling COD Drill

9.1.3 Lateral Power and COD Drill

9.1.4 Turn and Run Drill Progression

9.1.5 Lateral Bound to 90 Degree Broad Jump

9.1.6 Cop Around Cones Drill

9.1.7 PunchWall Drill

9.1.8 Circuit Ladder, Gates, Rails

9.1.9 Ladder Quick Feet Come Around

9.1.10 Quick Feet

9.1.11 Sprint Drill

9.1.12 Change of Direction and Agility Drill

9.1.13 Ladder Drills

  • High knees forward
  • High knees laterally
  • Side to side
  • Scissors
  • Open and close
  • Single leg hops
  • In and out

9.2 Footwork

9.2.1 Cone Drill (Infielder Footwork)

9.2.2 Staying Low and Giving Ground

9.3 Shuffles, Sprint and Change of Direction

9.4 Strength and Weight Training

9.4.1 Kettle Bell Work for Softball

9.5 Speed Training

9.5.1 Circle Tag