Hand-Eye Coordination.
Hand-eye coordination is essential to being a high-level baseball player and a strong athlete in any sport you play. If you have strong confidence in your ability to catch the ball, everything becomes easier. From hitting, to fielding ground balls, to making game-saving plays, it all starts from your hand-eye coordination and consistency.
The first step is building that confidence through repetition, and that's exactly what this program is designed to do. These 5 drills can be done at home with nothing but a tennis ball and a wall. The goal isn't to progress a lot. It's to do one better than you did the previous day, until you can't possibly mess up. That's the Hot Hands standard.
Read through all drills below first, then use this section to practice.
The 5-Day Challenge
4 drills. One per day. Then put it all together on Day 5.
One Hand Wall Ball
How to do it
- 1Stand facing a wall and throw one tennis ball with your dominant hand.
- 2Catch and stick the ball in front of your eyes, you are always catching with the hand you did NOT throw from.
- 3See how many in a row you can get in 2 minutes, then switch hands.
- 4Now you throw with your opposite hand and catch with your dominant hand. Each hand gets its own 2-minute round.
- 5Being able to use both hands is critical to being above and better than most players at your level.
Dominant Hand Demo
Non-Dominant Hand Demo
Two Ball Transfer and Catch
How to do it
- 1Hold one tennis ball in each hand.
- 2Throw the ball in your dominant hand against the wall.
- 3Right after you throw, transfer the ball from your other hand into your throwing hand, this gives you plenty of time to get ready for the catch.
- 4Keep both hands above your chest and in front of your eyes the entire time, do not let them drop down while you throw, transfer, or catch.
- 5After 2 minutes, switch so your opposite hand is throwing. Count how many consecutive transfers you complete.
Dominant Hand Demo
Non-Dominant Hand Demo
Two Ball Throw and Catch
How to do it
- 1Hold one ball in each hand and start close to the wall, about 3 feet.
- 2Throw both balls simultaneously against the wall and catch both with both hands.
- 3Every time you complete 3 catches in a row, take a half step back.
- 4The further back you step, the better your throws need to be, precision and power have to grow together.
- 5Keep stepping back until you miss, that distance is your personal record.
Behind the Back Throw and Catch
How to do it
- 1Stand facing the wall and put the tennis ball in your throwing arm.
- 2Throw the tennis ball from behind your back against the wall and catch it with the same hand you just threw with.
- 3Start with your dominant hand, then switch to your opposite hand after 2 minutes.
- 4This drill rewires how your brain tracks and anticipates the ball.
Dominant Hand Demo
Non-Dominant Hand Demo
Full Circuit
How to do it
- 1Go through all 4 drills back to back.
- 2Day 1 & Day 2: Get 10 in a row with your dominant hand, then alternate to your opposite hand and get 10 in a row before moving on, you cannot move on until both hands reach 10.
- 3Day 3: Get 3 catches in a row from your current best distance.
- 4Day 4: Get 10 in a row with your dominant hand, then switch.
- 5If you miss, reset that drill's count, don't start the whole circuit over.
- 6See how many times you can complete the full circuit in 5 minutes and try to beat that number each session.
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