BEHIND THE BACK Soft Toss

A Unique Drill to Improve Core Strength and Body Rotation in the Swing

The Behind The Back Soft Toss drill forces hitters to rotate their body and engage their core to make solid contact with the ball. This drill focuses on strengthening the hitter’s rotational power and improving swing mechanics, making it a valuable tool for developing a powerful, balanced swing.

Difficulty Rating: ★★★★☆ (Challenging)
Time Estimate: 8-10 minutes

Setup:

  1. Equipment Needed:
  • Soft baseballs or tennis balls (to reduce the risk of injury)
  • L-screen or protective net (optional for coach’s safety)
  • A bat for the player
  • Bucket of balls for the coach
  1. Player Positioning:
  • The batter stands in their regular hitting stance, but facing forward, ready to rotate their body back toward the ball.
  • The coach sets up directly behind the batter, approximately 5-6 feet away, and prepares to toss the ball into the hitter’s strike zone from behind.
  1. Tossing Area:
  • Ensure that the area is clear behind the batter, giving the coach space to safely toss the ball from behind the hitter’s body. An L-screen can be used for added protection if necessary.

How to Run the Drill:

  1. Coach Positioning:
  • The coach stands directly behind the batter, about 5-6 feet away, and prepares to toss the ball toward the hitting zone from behind the player’s body.
  1. Soft Toss Execution:
  • The coach tosses the ball gently from behind the batter. The toss should be aimed toward the inside part of the strike zone, forcing the batter to rotate their torso quickly and make solid contact.
  • The hitter needs to turn their body and engage their core to track the ball, maintain balance, and make strong contact. Focus should be on smooth, controlled rotation rather than rushing or lunging.
  • Encourage the hitter to stay on balance, with proper weight transfer and follow-through as they rotate back toward the ball.
  1. Repetitions:
  • Each batter should take 8-10 swings per round, focusing on using their core and rotation to drive the ball. Rotate players after each set to give them rest and feedback.
  1. Adjustments:
  • For beginners or younger players, slow the toss down to allow them more time to adjust and make contact. For more advanced players, you can increase the speed of the toss or challenge them by varying the toss location slightly to require faster reaction times.

Why You Run This Drill:

The Behind The Back Soft Toss drill is a powerful way to develop core strength and rotational power, which are key elements in creating a strong, explosive swing. By forcing the hitter to rotate their body toward the ball, this drill helps them engage their entire body in the swing, from the core through to the hands. This drill also improves balance and coordination, as hitters must adjust their timing and body position quickly.

Key Skills Developed:

  • Core Strength and Rotation: This drill focuses heavily on engaging the core muscles and using rotational power to drive the ball.
  • Body Control and Balance: As hitters turn their body to hit the ball, they must maintain balance and control throughout the swing, leading to better stability and power generation.
  • Explosiveness: The quick rotation and use of the entire body develop explosive movements, which translate to more powerful swings in live game situations.

Coaching Notes & FAQs:

Coaching Tips:

  • Focus on Controlled Rotation: Make sure players rotate smoothly and don’t rush the movement. The power should come from engaging the core and transferring the body weight into the swing.
  • Watch for Balance Issues: If hitters are losing balance or lunging, slow down the drill and remind them to stay grounded with proper weight transfer. Balance is crucial to making solid contact in this drill.
  • Encourage Full Engagement: The goal is to engage the entire body in the swing. Remind players to activate their core muscles and not rely solely on their arms to make contact.

Frequently Asked Questions:

  1. What should I do if the player struggles to rotate quickly enough to make contact?
  • If the player is struggling to rotate and make contact, slow down the toss and ensure they are focusing on using their core and hips to rotate, rather than just their arms. Gradually speed up the toss as they improve.
  1. Is this drill safe for younger players?
  • Yes, but with younger players, start with a slower pace and allow them time to adjust to the movement. Emphasize control and balance over power at the beginning.
  1. How can I make this drill more challenging for advanced hitters?
  • For advanced hitters, you can increase the speed of the toss or vary the location slightly to force the hitter to make quicker adjustments. You can also mix in tosses at different heights (low and high in the strike zone) to further challenge their body control and coordination.
  1. How often should this drill be used in practice?
  • This drill can be incorporated into practice 1-2 times per week, particularly as part of a core strength or power-focused session. It pairs well with other rotational drills and exercises aimed at building explosive power in the swing.