7. Linear Wall Drills
Sets/Reps: Start with 2-3 sets of 6 seconds and progress to 3-4 sets of 10 seconds
Purpose: To teach proper running mechanics for acceleration, which will assist in base running mechanics, base stealing mechanics and post-swing starts
Description: Lean into wall and keep draw-in mechanics thru core for extra stability. Punch right knee toward wall and keep weight on the ball of the foot on the left foot. Keep right toe dorsiflexed (pull big toe to top of shoe) so that the bottom of the shoe is parallel to the ground. Extend off of the left leg and make sure your pushing thru the ground and activating glute. Drive right leg down to the ground and try to land in the same spot as the left leg, while at the same time, punching left leg toward wall and mimicking the same mechanics as previously mentioned.