KNEE DOWN Soft Toss

A Drill to Improve Balance, Hand-Eye Coordination, and Core Strength

The Knee Down Soft Toss drill has hitters kneel on one or both knees while swinging. This drill focuses on improving balance, hand-eye coordination, and building core strength, which are crucial for maintaining a strong, controlled swing.

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

Setup:

  1. Equipment Needed:
  • Soft baseballs or tennis balls (to reduce injury risk)
  • L-screen or protective net (optional but recommended for coach safety)
  • A bat for the player
  • Bucket of balls for the coach
  • A mat or soft surface (optional, to make kneeling more comfortable for younger players)
  1. Player Positioning:
  • The hitter kneels on one knee (either knee, depending on comfort) or both knees if preferred. For one-knee positioning, the lead leg’s knee (left knee for right-handed hitters, right knee for left-handed hitters) should remain on the ground while the back knee is up.
  • The coach positions themselves about 5-7 feet away, behind an L-screen or protective net for safety, and prepares to toss balls at a controlled pace into the strike zone.
  1. Tossing Area:
  • Ensure there is enough space for the coach to toss the ball safely and the hitter to swing freely from a kneeling position.

How to Run the Drill:

  1. Coach Positioning:
  • Stand 5-7 feet in front of the hitter behind an L-screen or net for protection. You should be in an underhand position, ready to toss the ball softly into the strike zone.
  1. Soft Toss Execution:
  • The hitter kneels on one knee or both, depending on comfort and goals of the drill (one knee emphasizes weight shift and balance, while both knees help isolate the upper body).
  • Toss the ball underhand into the strike zone at a controlled speed, allowing the hitter to focus on maintaining balance, proper swing mechanics, and driving the ball from a stable, kneeling position.
  • The batter should focus on keeping a smooth, level swing while engaging their core and maintaining proper hand-eye coordination. The goal is to hit the ball with control and power without relying on their legs or lower body for momentum.
  1. Repetitions:
  • Each hitter should take 10-12 swings per round while kneeling. Rotate players after each round, providing feedback on their balance, swing path, and contact. Depending on the size of the group, this drill should take 8-10 minutes per round.
  1. Adjustments:
  • For younger players, you may want to use a softer surface like a mat or grass for comfort when kneeling. For more advanced hitters, you can increase the toss speed or vary the pitch location slightly to challenge their balance and coordination further.

Why You Run This Drill:

The Knee Down Soft Toss drill helps hitters develop balance, core strength, and hand-eye coordination by forcing them to isolate their upper body and swing without the assistance of their legs. The drill focuses on strengthening the muscles used for maintaining control during the swing and helps hitters stay balanced and controlled through the strike zone. It also improves bat control and reinforces proper mechanics, as hitters must rely on core engagement and hand strength to make solid contact.

Key Skills Developed:

  • Balance: By kneeling, players must maintain stability through the swing, improving their ability to stay balanced during game situations.
  • Hand-Eye Coordination: The drill isolates the upper body, allowing hitters to focus more on tracking the ball and making consistent contact.
  • Core Strength: Swinging from a kneeling position forces hitters to engage their core muscles, which are critical for generating power and maintaining body control during the swing.
  • Upper Body Control: Without the use of the legs, hitters must rely more on their arms and hands to guide the bat, improving overall bat control.

Coaching Notes & FAQs:

Coaching Tips:

  • Encourage Proper Swing Mechanics: Even though the hitter is kneeling, the swing should remain level, with the batter focusing on a smooth, controlled follow-through. Remind players not to rely solely on their arms and to engage their core during the swing.
  • Focus on Balance: If players are falling forward or losing balance, remind them to stay centered and adjust their posture to maintain a steady base.
  • Smooth, Controlled Swing: Since the lower body is less involved, it’s important that the swing remains smooth and compact, focusing on hand strength and swing path.

Frequently Asked Questions:

  1. Why is it important to kneel during this drill?
  • Kneeling isolates the upper body and forces the hitter to rely on balance and core strength rather than lower-body momentum. It helps strengthen the muscles necessary for maintaining balance during a full swing and improves bat control.
  1. What should I do if the player struggles with balance while kneeling?
  • If balance is an issue, ensure the player is positioned properly and remains centered over their base. Encourage them to engage their core more, and adjust the speed of the toss to give them time to adjust. You may also reduce the number of swings in each set to prevent fatigue.
  1. Can this drill be used for younger players?
  • Yes, this drill is effective for players of all ages. For younger players, use softer balls, and consider adding a mat or padding under their knee for comfort. Make sure the tosses are slower to allow them to focus on balance and coordination.
  1. How often should this drill be run?
  • The Knee Down Soft Toss drill can be incorporated into hitting practice 1-2 times per week. It’s best used as a supplementary drill to improve balance, core strength, and hand-eye coordination, alongside full swing drills.