WebBall.com - Bucket Drill

A core workout to train for hip rotation

Many of the other pages in this section talk about the science of core development and the application of forces including plyometrics and torque rotation. But unless you work with a team of kinesiology students, the theory will be wasted on them. What they need is a practical exercise; here it is.

The essential training tool for this drill is something you likely already have - a bucket of balls. If not you can order the ones shown here from WebBall (click on each image).

Yes, as you'll see, this drill can also use medicine balls, but the bucket is good enough and has the advantage of being weight-adjustable... 5 oz. at a time. (In truth, you'll only need the bucket half full, a couple of dozen balls, or less.

Set Up

Divide the team into small groups of 4-6 players. Put each group in a small circle - facing out - about 1/2 arm length apart.

If feasible, put LH batters and throwers in a group separate from RH batters and throwers. If not enough of either, or if you have switch hitters (lucky you) then run the drill in both directions.

Players must be in athletic stance, on balls of feet more than shoulder width apart, slight flex to knees.

Run the Drill

One player starts with the bucket held in both hands and turns his body as if starting a bat swing then hands the bucket off to the next player in the circle.

RH group(s) will pass in counter-clockwise direction, LH group(s) wil pass clockwise.

Stress the importance of lower body mechanics - stance, hip rotation, and coming up off the back foot. The hips turn first, then the shoulders - just like a swing or throw. And there is a weight shift from the receiving side to the passing side.

Repeat the full circle relay until each player has done 10 hand-offs.

Variations

You can vary the intensity of the drill in a number of ways, but always maintain good mechanics on the rotation and weight transfer...

Mix/match the groups each time you run the drill.
Decrease and increase the weight of the bucket on each set (vary number of balls) so that there is a pyramid aspect to the training.
Change the effort percentage on each of the 10 reps, i.e. go 65% of max effort, then 75%, etc.
Run time trials in which groups of players compete with other groups - either number of seconds for full circles, or number of circles completed in set amount of time.