| PA SPORTS TRAINING |
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Baserunning
Getting on base is the easy part!
Skills such as hitting and pitching, running is something all of us do to some ability level. The challenge is to take it up a notch - not only to beat the throws, but to beat the other team mentally.
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Stealing 2nd
Pivot hips with eyes to the target bag.
Push off most with whichever foot you would use to power out of blocks on a sprint.
Couple of short steps, then stride, as low to the ground as possible.
Glance back once after 3-4 full strides or at 2 stride after crack of the bat.(Varies Based on League Rules)
Listen for coach, then pick him up at third as you come to second
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Extra Bases
Always be ready to go for two.
Take a wide arc before you reach the closest bag (first or second).
Come across inside corner (practice with chalked bag).
Preference is left foot on the bag for tighter cornering, but don't break stride - either foot okay.
Line up early on next base (shortest, straightest run).
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Hit and Run
Go on pitcher's point-of-no-return
Arm in line with head, or front leg crosses plane of rubber. (The batter's job is to protect you.)
Check that the batted ball hits the ground.
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Sliding In
Pop-Up Slide
Everything happens smoothly and safely.
Arms shoot up over head as you 'sit down' - one leg tucked under, one leg out front, slightly bent.
Plant lead foot on bag to pop-up, ready to go an extra base on an overthrow.
Alternate... the arm hook slide
Come in beside the bag, grabbing on with your arm.
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Signs
A sign means what it says, it is NOT optional.
WE keep it simple - signs for special situations only, a decoy for everything else.
Essential calls:
- Steal, bunt, hit-and-run.
- A regular indicator right before to flag the sign
- A wipe-out indicator to remove a sign, and
- A special indicator which turns the normal call into a special call - for example the steal becomes a delayed double steal; the bunt, a squeeze bunt.
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Sqeeze Play
When to try it...
- Follow the basic tenet - 'play for a win on the road, a tie at home'.
- Consider a squeeze when you're within a run of tieing at home (bottom of late inning), or tied on the road with a chance to take the lead (top of late inning).
Read the pitcher...
- His eye pattern
- His loading up on the back leg
- His push-off heel
- His front leg kick/slide. (It's exactly like batting, get the timing down.)
Change the lead-off angle. Modified for League Play.
- Normal lead from third is in foul territory - to avoid getting hit in fair territory by batted ball (line drive).
- But on a squeeze bunt or straight steal home, move in towards the line, maybe risk a leg in fair territory.
- Why? Parralax - being closer to the pitcher will make you seem closer to the bag - not as big a space showing.
Pitcher's best defense...
- A high fastball - tough to bunt without pop-up (fair or foul) and gives catcher a clear view for clean catch, step to plate, and tag.
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Getting to First Base
Releasing from the Batters Box
A good hitter should never sacrifice a good balanced swing at the expense of getting out of the batters box quickly
Controlled dynamic balance at swing completion will assist in exiting the batters box quickly
The first step out of the batters box will always occur with the rear foot
A right-handed hitter ("RHH") positioned from the middle of the batters box to near the front will take the step with the right foot in front of the plate.
A RHH positioned near the back of the batters box will take the step with the right foot behind the plate.
At no time should a hitter step on the plate as they release towards first base. The plate is flat and does not permit the hitter any leverage to push off like the ground does.
Point to Point Route
A RHH should make sure their first step is parallel to the foul line. This will ensure the first two steps and subsequent steps are in a point-to-point direction toward first base
A left-handed hitter ("LHH") should pivot on the right foot and crossover with the right foot making sure to hit the "chalk line" with the crossover step. This will ensure a point-to-point direction toward first base.
All hitters must avoid the "question mark" release from the batters box. That is, when the hitter takes their first two steps toward the pitcher, followed by "righting" themselves in the direction of first base.
Every hitter must endeavor to run hard out of the batters box with short, explosive steps ensuring maximum balance and quickness is attained from the onset
The batter/runner must get in the habit of running hard from point A to point B on every batted ball. Running hard will force the defence to rush through the fielding position.
Running Hard
The batter/runner never knows which batted balls the defence will "kick"
Running hard from the onset puts the batter/runner in an offensive position to capitalize on any defensive miscues. Running hard sets it all up
The batter/runner must be observant to the 45' restriction lane. They are entitled to that lane. If the ball hits them while in that designated area, the ball is live
It is the judgment of the umpire as to whether the batter/runner maintains that lane. It is a good habit to practice running in the designated lane
Batter/runners need to be especially aware of this rule on bunted balls, tapped balls and third strikes in the dirt.
Look Zones
When the ball is hit, the "sneak a peak" is a function of how hard the ball is hit and where the ball is hit, RATHER THAN on the third step - i.e. the third step on a line drive is too late
The batter/runner needs to coordinate his peak or his first "look zone" to that of the ball. The peak should be timed to the exact point the infielder is set to field the ball. This takes time and practice to get the timing of this glance
By getting the timing exact, the batter/runner is then able to make the in-flight adjustment on his route if the ball gets past the infielder
Naturally if the ball is fielded by an infielder, the continued travel route is point-to-point
If the ball were to get past an infielder, the route would change to create an "angle turn"
On batted balls where the batter/runner loses visual orientation, he should immediately look to the first base coach for visual and/or verbal commands
If the ball is fielded by an infielder with the primary out to be made at first base, the batter/runner must use good running form on his route to first base
Good running form requires relaxed, explosive movements with fluid arm action and running strides that eat up ground
The arms should move back and forth like pistons moving in a direction from "hips to lips"
The arms should always be at 45 degrees. They should not straighten out on the down swing. Once they straighten out, it takes more time and energy to bring them back to an angle at or near 45 degrees
The key to quickness down the line is how fluid the body moves
Reading the First Baseman
As the batter/runner gets closer to first base, the second "look zone" occurs. At this time the batter/runner should key on the feet of the first baseman.
If the feet maintain contact with the base, then it can be assumed the throw is directly at the first baseman.
If the feet release off the base, it can be assumed the throw is off line and that the batter/runner should prepare to avoid a swipe tag or collision
The batter/runner should avoid the tag or collision by veering slightly off the point-to-point route or slide
If a slide is necessary a head first attempt should be avoided. It only serves to cause shoulder, hand or arm injuries
At no other time should a batter/runner slide into first base.
Base Contact
As the batter/runner approaches first base any lunging or jumping to contact the base quicker only serves to slow them down. Time in the air is valuable time lost on the ground
The base should be contacted with either foot, making sure the front center of the base is touched. The mid-portion of the foot should squarely hit the base, with the heel of the foot on the ground
The batter/runner should visualize first base as being the finish line and begin to lean. The lean will ensure the head gets past the first baseman
The batter/runner should attempt to coordinate the lean with the timing of the foot contacting the base
The batter/runner should then proceed to "nod" the head, that is bring the chin to the chest to ensure the head gets past the base
The batter/runner is trying to give an illusion to the umpire that they 'beat the ball'
Breaking Down
The third 'look zone' occurs immediately after the batter/runner contacts the base
This 'look zone' occurs by quickly 'sighting' to the right looking for the under/over throw.
The batter/runner should avoid the long carry-through beyond the base. Instead they should sight, straddle (the line creating a wider controlled base), sit (lower center of gravity), shorten (chop the strides down) and stop within 3-4 strides of crossing first base.
Making the 'Advance' Decision
If the batter/runner is safe, they simply turn around and walk back in a straight line to first base
If the ball is under/overthrown, it is the sole responsibility of the batter/runner to determine if they can garner second base
At no time should the batter/runner rely on the first base coach to verbally command them to go. This information takes too long to process and then react
All baserunners need to be cognizant of the type of fence, the depth and the height. They should also be observant to the angle of the throw from an infielder.
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The Angle Turn at First
When to Think 'Two'
Anytime a ball is hit in the air or as a clean base hit to the outfield, the batter/runner must automatically be thinking 'two' (2nd base) out of the batters box.
As noted in previously, release quickly out of the batter's box, simply glance at the ball location, then quickly 'grab grass' to begin the initial stages of setting up the angle turn.
The running route should be point to point ensuring the line is taken directly to the inside corner of the first base coach's box. This will ensure a smooth, controlled arc approaching first base, while maintaining maximum speed.
Angle turns will vary from player to player depending on their agility, ability, coordination and body type. Players with a lower center of gravity (shorter) may not veer out quite as far as the player who has a higher center of gravity (taller) and longer strides.
Draping the Base
As the runner gets closer to first base all thoughts must be on the base to ensure base contact is efficiently made.
Efficient base contact is made when either foot is able to 'drape' over the second base side of first base, near the front inside corner. This will ensure maximum leverage is manufactured
Either foot is permissible to 'drape' the base, although one can argue that one foot is better than the other. The key is the runner's ability to cut the corner while maintaining maximum speed and control
The ability to create leverage off the base is the key to controlling both the direction and amount of pure acceleration a runner would get off the base.
Beyond Contact
As base contact is made, the runner should create a slight inward lean to assist in the direction of the first two steps past the base (one must think of a NASCAR race and examine the speeds these cars travel. The corners are banked allowing gravity to keep the cars on the track)
As the runner contacts first base, the head will 'nod' slightly as the body is tilted or leaning inward, while the left arm drives up and inward.
The runner must endeavor to control the first few steps beyond the base to ensure the direction to second base is as close to a point-to-point route as possible. The more the runner veers out toward right field, the more they must come back.
Applying Pressure
Depending on the batted ball location, the runner will want to 'challenge' the outfielder. That is, round the base aggressively with the intent to reach second base. The message in the runner's mind is "I am thinking two". Thinking two and getting two is achieved from the onset once the batter turns into an aggressive baserunner immediately after contact.
Running hard from the onset puts an incredible amount of pressure on the defence. When this happens, often, the outfielder will pull his head up early, causing the glove to rise, permitting the ball to possibly roll under the glove or a bobble.
On batted ball for base hits to left field, the runner should round first base and essentially try to get as close the ball as possible before being stopped. The rule is simple, "make the outfielder stop you"
The runner should be stopped when they are able to see the ball in the hand of the outfielder in the throwing position. That would essentially mean, the average runner should be well around first base.
There is no cut and dried rule about how far the runner should round first base -- the rule should simply be "get as close to the ball as possible" before being stopped.
Rounding (and Stopping)
The keys on all angle turns at first base is to challenge the outfielder, never assume they will field the ball and never be satisfied with one base -- always think 'two'.If you do have to stop...
On the batted ball to left field, the runner would stop with the front side of the body facing the play or with the right foot forward, chest over thigh and nose over toes in a good athletic position.
On batted balls to center field or right field, the runner would open up with the front side of the body facing the play, chest over thigh, nose over toes in a good athletic position, however, the left foot would now be forward.
The length of the round will not be as far in center field as it would be in left field.
The length of the round on a batted ball to right field will be less than center field, naturally, because of the proximity of the right fielder to first base. This batted ball location will cause the runner to be a little more cautious in his round, in the event the right fielder throws 'back door' or behind the runner.
In all rounds, the runner should never retreat back to first base until being stopped. When retreating back to first base after the round, the eyes should maintain contact with the ball, rather than turning away from the ball. Turning away from the ball only serves to have either the center fielder or right fielder throw behind the runner.
Flyballs are Doubles
On batted balls in the air, the runner should never assume the ball will be caught, thus, they should be standing on second base if the ball is caught or dropped.
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Heading from 3rd to Home
Why You're There
Whatever gets a runner to third, the game plan from then on is simple... cross the plate! But it's complicated but situational factors - inning, score, number of outs, capabilities of the next batters in the line up, etc. The third-base coach needs to be aware of these other factors and take at least that pressure off the player. The runner can then concentrate on reading and reacting to the actual pitch and consequences.
The reason most kids have a hard time at third base is because they do not know the rules and they have never practiced the running rules in a practice setting. There are factors that come into play when it comes to a runner at third base. If runners do not know what to do at third base, they
make poor judgement mistakes.
First and foremost is the situation as discussed. Second, the runner needs to read the defense positioning prior to the pitch. Third, the third base coach should implement a system by which the runner on third is fully aware of, as well as the hitter.
Some Basic Rules
See the ball through the infield. That means, the runner on third must not attempt to score unless he sees the batted ball goes through the infield.
Score in the middle and hold up on the corners and pitcher. That means the runner will score on any batted ball to the middle of the infield on the ground.
Runners decision. That means the runner will make the decision as to whether he will release to the plate on a batted ball (the third base coach will verbally communicate prior to pitch and both the runner and coach must read the defensive alignment positioning).
Down angle. The runner will release to the plate on down angle of bat ball contact. This can be tough although, because the runner may get a late read which will cause a poor break.
Contact. Just that, go on contact (most often done with one out, very infrequently with none out).
Start back in the air. Any ball hit in the air, the runner must start back to third at the completion of his secondary walking lead.
Go with third. If the third baseman fields the ball moving toward the plate in a slow roller situation go with him cautiously and read the throw.
Line drives. Freeze and release back a step and read the ball before any forward movement.
These rules must be conveyed to the runner prior to the pitch. In obvious situations the rules will apply more often. It is the job of the third base coach to remind the runner after each pitch. Now this may seem like a lot of information. It is, however, poor base running judgement [and] a function of not doing it in practice.
Scoring Options
Everything above is geared to the runner being hit in by good contact at the plate. There are, of course, other ways to score from third, not always predictable or reliable.
Passed Ball. The key here is to know the backstop - if it's live and the pitch sails straight back, there is a risk of a bounce back to the waiting catcher. Therefore, the best opportunity are on pitches that deflect off the catcher's gear to either side. First he has to find the ball, then get to it. The runner should break on the deflection, but be prepared to hold and scramble back if the ball has not rolled far.
Delayed Steal. Obviously with a runner on first, enticing the catcher to throw creates an opportunity. But this could be a decoy to a second baseman creeping in to cut off the throw down and relay it back to the catcher. Both coach and player have to be alert not only to where the ball is headed, but where fielders are playing.
Suicide Squeeze. Often talked about, seldom executed. It requires three things to work - an aggressive but smart runner, a fearless bunter, and a pitch in the zone. This last point means pitch count is important. First pitch is not always the best choice.
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