D-Ball Training for Baseball Infielders

Infielders need key physical, mental, and technical attributes to succeed at all levels of baseball. A combination of speed, agility, footwork, arm strength, accuracy, focus, and awareness is just some of the skills that must be developed. Drew Walsh, founder of F.A.S.T Development (https://www.fastsd.net/) in San Diego, CA, has used medicine balls for years as one of his foundational training tools to build elite infielders. The D-Ball allows him to train both indoors and out, building skills and drills that improve coordination, balance, speed, and power.

An interview with Drew Walsh, MS, PES, CES https://www.fastsd.net/about

When do you like to introduce medicine ball training to your athletes?

We’ve identified several times to introduce medicine balls during our infield sessions. Beginning with our warmup, we’ve had great engagement and skill transfer with our athletes utilizing INF-specific warm-up flows. Primarily targeting “level change” (Infielders’ ability to lower eyes and hips throughout space) while demonstrating infield footwork patterns. Another skill within our warmup that we often use medicine balls for is 1st step development. Great infielders are great responders, and they MUST be trained frequently. And we love to utilize medicine balls towards the end of our skill session. We have already completed a ton of sport skill work, and now the focus shifts to athletic development, speed & power! Not only do medicine balls allow our infielders to build strength, power & speed, they’re a blast to work with.

What do you feel are the key benefits of young athletes using D-balls?

Physical:

  • Proprioceptive Feedback
  • Strength/Speed/Power in all planes of movement

Technical:

  • Hip-Shoulder Separation
  • D-balls can remove the sport-specific skill of a drill and bring awareness to the “movement skill” to enhance movement patterns

Mental:

  • Limitless creativity leading to athlete buy-in
  • Kids find sport-specific drills with the d-ball extremely fun
  • Increased confidence post-strength & power training sessions

Do you have a weight preference or a range of weights you like to use?

We stay within the 4-8lb range with all of our sport-skill work. This allows the athlete to control patterning better and sustain required power outputs that heavier balls could distort or disrupt. If strength is the goal and the athlete has displayed adequate movement literacy, we will increase the load.

What are the big 3 go-to exercises you have your infielders perform?

  • Fielding posture slides – We use the d-ball to help guide a weight shift from right to left while staying low. This drill enhances weight transfer abilities and makes for a great warmup.https://vimeo.com/1085434246?share=copy

 

 
  • 1st step flow – Some of the ways we incorporate the d-ball allow us to focus more on stabilizing the trunk to increase hip mobility and power output. This is where the ball is positioned at the center of the infielder’s chest to bring awareness of keeping the eyes on the game while they relay information to the feet, focusing on lane and speed.
  • Half-Kneeling Acceleration Starts – The d-ball helps us load the athlete’s front-side hip, while also creating counter-movement momentum out of the starting stance. This allows for more potential power, leading to increased acceleration. An important trait for all infielders.

Follow Drew on Instagram: @f.a.s.t_developmentsd