Water Cup Sliding is a baserunning drill designed to train the fundamentals of a proper feet-first slide. Having the athlete hold water cups in both hands provides a fun way to occupy even the most advanced baseball player, while working on what should be a basic movement. Sliding is often overlooked during baseball practice, and rarely taught correctly. Water cup sliding builds upon the DC video Fundamentals – Sliding.
EXECUTION – Begin the drill with athletes in the learning position between this station’s side-to-side cones. Review the fundamentals of a proper slide, the “Figure 4” position: Foot tucks behind opposite knee, both arms in the air, in this case holding two cups of water. For drill reps, use two cups of water, each filled half-way with water. The sliding athlete is to run with both cups and slide without spilling water. Be sure to keep a full bottle or jug of water on site to refill the cups as needed.
- Cups = Hands in the Air – Achieve fundamental goal without thought.
- Slide then Coach – Practice the body language of telling a teammate to “Get Down!!” Then, help your teammate to his feet.
- FIGURE 4: FOOT TUCKED, BOTH HANDS IN AIR
- 2 WATER CUPS + BACK UP CUPS
- CUPS = HANDS IN AIR
- SLIDE, THEN COACH
- Water Jug1
- Sliding Mat1