Balance Pick Up Game

Emphasis: 
Balance and power

Instructions:

1. This drill is basically one-legged squats.
2. You will bend down on one leg and pick a baseball up from the ground and go back to the standing starting position.
3. Then go back down and set the ball back on the ground.
4. Go down gently, keeping hips back and back flat.
5. You can do more reps on your weaker leg to balance yourself out.

Coaching Tips:

1. Be sure to go up and down slowly and in control – you should take about 3 to 5 seconds on both the down and the up part of the drill
2. Keep your back foot in the air – don’t let it touch the ground
3. Keep your core solid

Tips for Younger Athletes:

• Focus on a spot in front of you to help maintain balance.
• Use a cone or a low object if picking up a baseball is too difficult.
• Encourage a slight bend in the standing knee to improve stability.

Tips for Older Athletes:

• Engage the glutes and hamstrings actively during the squat movement.
• Practice with varying weights to increase difficulty and strength.
• Incorporate a pause at the lowest point of the squat to build strength and control.