Drills

Drill 1
Wall sit

This exercise will train the quadracept muscles to contract isometrically to improve strength and stability which is ideal for bunting since a solid base of support is needed to bunt effectivley.



Drill 2
Cone Drill

This drill calls for the player to practice accuracy during bunting. The purpose of this drill is to bunt the ball at or to the outside of the cone which is the areas desired when bunting in a game situation. This practice will greatly impove proper mechanics for directional sacrafice bunting because it requires barrel of the bat and handle control.









Drill 3
Medicine Ball Twists.

This drill is used to simulate the core rotation needed to position ones core to the proper position when preparing to bunt.  The rotating of the core will develope stability in the rectus abdominus when quickly rotating the core into the proper form.  A stable core will allow for better body and bat control and more accurate bunts down the first and third base lines.

Video

Video of bunting a baseball

Stance

Begin in normal batting stance.  Knees slightly bent, feet shoulder with apart, hands help up by ears.

Shoulder girdle upward rotation with serratus anterior, middle/lower muscle fibers of trapezius

Shoulder joint abduction by concentrically contracting the supraspinatus, deltoid, and upper pectoralis major muscles.

Bilateral elbow joint flexion concentrically contracting the biceps brachii, brachialis, and brachioradialis muscles.

Left hip joint internal rotation by isometrically contracting the gracilis, semitendinosus, semimembranosus, and the gluteus minimus muscles.

Bilateral knee flexion by concentrically contracting the biceps femoris, popliteus, semimembranosus, and semitendinosus muscles.

Prep

Open lead foot, rotate trunk and lower body towards pitcher, bend knees, slide hands into proper position on bat

Shoulder girdle downward rotation with muscle fibers of pectoralis minor and rhomboids.

Shoulder joint diagonal adduction by concentrically contracting the pectoralis major, anterior deltoid, and coracobrachialis muscles.

Bilateral elbow joint flexion by concentrically contracting the biceps brachii, brachialis, and brachioradialis muscles.

Externally rotate left hip joint by concentrically contratcing the pectineus, biceps femoris, gluteus maximus, adductor magnus, piriformis, gemellus superior and inferior, obturator internus, externus, and femoris muscles.
Internally rotate right hip joint by concentrically contracting the gracilis, semitendinosus, semimembranosus and gluteus minimus muscles.

Bilateral knee flexion by concentrically contracting the biceps femoris, popliteus, semimembranosus, and semitendinosus muscles.

Movement

Extend hands,arms, and shoulders, contact ball on barrel of bat, keep bat at 45 degree angle, angle bat to which direction to bunt (1st base, 3rd base) keep head down and still.

Shoulder girdle protraction with pectoralis minor and serratus anterior

Shoulder joint horizontal adduction by concentrically contracting the pectoralis major, anterior deltoids, and coracobrachialis muscles with internal rotation by concentrically contracting the latissimus dorsi, teres major, pectoralis major, and subscapularis muscles.

Bilateral elbow joint extension by ecentrically contracting the tricepts brachii long head, lateral head and medial head and anconeus muscles.

Externally rotate left hip joint by concentrically contratcing the pectineus, biceps femoris, gluteus maximus, adductor magnus, piriformis, gemellus superior and inferior, obturator internus, externus, and femoris muscles.
Internally rotate right hip joint by concentrically contracting the gracilis, semitendinosus, semimembranosus and gluteus minimus muscles.

Bilateral knee flexion by concentrically contracting the biceps femoris, popliteus, semimembranosus, and semitendinosus muscles.

Follow through

Keep hands extended and head down while knees remain bent

Maintain shoulder girdle protraction with pectoralis minor and serratus anterior.

Maintain shoulder horizontal adduction and internal rotatation by isometrically contracting the pectoralis major, anterior deltoids, and coracobrachialis miscles along with the latissimus dorsi, teres major, pectoralis major, and subscapularis muscles.

Maintain bilateral elbow joint extension by isometrically contracting the tricepts brachii long head, lateral head and medial head and anconeus muscles.

Maintain left hip joint isometrically contratcing the pectineus, biceps femoris, gluteus maximus, adductor magnus, piriformis, gemellus superior and inferior, obturator internus, externus, and femoris muscles.
Maintain right hip joint isometrically contracting the gracilis, semitendinosus, semimembranosus and gluteus minimus muscles.

Maintain bilateral knee flexion by concentrically contracting the biceps femoris, popliteus, semimembranosus, and semitendinosus muscles.

Recovery

Drop bat to the ground and prepare to run to first base.

Shoulder girdle depression with pectoralis minior and lower muscle fibers of trapezius.

Shoulder joint exentsion by ecentrically contracting the anterior deltoid and upper pectoralis major muscles.

Bilateral elbow joint extension by ecentrically contracting the tricepts brachii long head, lateral head and medial head and anconeus muscles.

Right hip joint flexion by concentrically contracting the iliacus, psoas, rectus femoris, sartorius, pectineus, gluteus minimus, and the tensor fasciae muscles.
Left hip joint extension by ecentrically contracting the adductor magnus, semitendinosus, semimembranosus, biceps femoris, and gluteus maximus muscles.

Right knee joint flexion by concentrically contracting the biceps femoris, popliteus, semimembranosus, and semitendinosus muscles.
Left knee join extension by ecentrically contracting the rectus femoris, vastus intermedius, vastus lateralis and vastus medalis muscles.