Soft Toss with Resistance Bands

A Drill to Build Core Stability, Hip Drive, and Body Alignment for a Stronger Swing

The Soft Toss with Resistance Bands drill incorporates resistance training to challenge the hitter’s core and lower body, improving stability, hip drive, and alignment. By adding resistance, hitters develop better control and power in their swing.

The Soft Toss with Resistance Bands drill is a valuable exercise for building core strength, hip drive, and body alignment. With consistent use, it will help players develop the balance, power, and stability needed for a more controlled and powerful swing.

Difficulty Rating: ★★★★☆ (Challenging)
Time Estimate: 10-12 minutes

Setup:

  1. Equipment Needed:
  • Soft baseballs or tennis balls (to reduce injury risk)
  • L-screen or protective net (optional for coach’s safety)
  • A resistance band (medium to heavy resistance) attached to a secure anchor point
  • Bat for the player
  • Bucket of balls for the coach
  1. Player Positioning:
  • The resistance band should be securely anchored behind the batter at waist level, with the player facing forward in their regular stance.
  • The batter wears the resistance band around their waist, ensuring there is enough tension to provide resistance but not so much that it affects balance.
  1. Tossing Area:
  • The coach stands about 6-8 feet in front of the batter, ready to toss the ball underhand into the strike zone.

How to Run the Drill:

  1. Coach Positioning:
  • Stand 6-8 feet in front of the batter, preferably behind an L-screen for safety. Ensure you have a bucket of balls for easy access, as you will be tossing in a steady rhythm.
  1. Soft Toss Execution:
  • The batter should get into their regular batting stance with the resistance band around their waist, creating tension as they prepare to swing.
  • The coach tosses the ball underhand into the strike zone, aiming for consistency with each toss.
  • The batter focuses on driving their hips forward, using core strength to resist the band’s pull, and maintaining body alignment while making contact with the ball. They should engage their lower body and core, allowing the resistance to challenge their stability and power through the swing.
  • Repeat the tosses, allowing the hitter to take controlled swings while maintaining form and balance against the resistance.
  1. Repetitions:
  • Each batter should complete 8-10 swings per set, focusing on form and control. Rotate players after each set, or allow a brief rest before starting a second set. The drill should last 10-12 minutes total, depending on the number of players.
  1. Adjustments:
  • For younger or less experienced players, use a lighter resistance band or reduce the tension to prevent them from getting off balance. As players become stronger, increase the band’s resistance to further challenge their core stability and hip drive.

Why You Run This Drill:

The Soft Toss with Resistance Bands drill helps hitters improve their core strength, hip rotation, and alignment, all of which are essential for a powerful and controlled swing. By using resistance, players are forced to engage their lower body and core to maintain balance and stability. This added resistance helps develop muscle memory for proper body alignment and mechanics, which can transfer to greater power and control at the plate.

Key Skills Developed:

  • Core Strength and Stability: Resistance training engages the core muscles, which are critical for a balanced, powerful swing.
  • Hip Drive: The resistance band forces the player to activate their hips, improving hip rotation and contributing to a more explosive swing.
  • Body Alignment and Control: By resisting the pull of the band, players learn to keep their body aligned and avoid over-rotating, maintaining control through the entire swing.

Coaching Notes & FAQs:

Coaching Tips:

  • Emphasize Hip Engagement: Remind players to focus on their hips driving through the ball. The resistance band should make them feel the need to use their lower body rather than just their arms.
  • Maintain Control: The added resistance can cause players to rush or lose balance. Encourage them to slow down if needed and prioritize maintaining control over power.
  • Monitor Alignment: Watch for any tendency to over-rotate or pull off balance. Proper body alignment is essential for a smooth, powerful swing.

Frequently Asked Questions:

  1. What resistance level should I use for this drill?
  • Start with a light to medium resistance band, especially for younger players or beginners. As players get stronger, you can gradually increase the resistance level to continue challenging them.
  1. Can this drill be used for all age groups?
  • Yes, this drill can be adapted for different age groups by adjusting the resistance level and tossing speed. Younger players may benefit from lower resistance, while older or advanced players can handle more.
  1. What should I do if the player is losing balance or struggling with the resistance?
  • If a player struggles to maintain balance, reduce the resistance or increase the distance between the player and the anchor point to lessen the tension. The focus should be on control and alignment first, then increasing resistance as they improve.
  1. How often should this drill be incorporated into practice?
  • This drill can be done 1-2 times per week as part of a strength and conditioning routine, especially in the preseason. It can also be used during hitting sessions to reinforce core engagement and body alignment.