Hitting Drill: Slide Pad Load Drill (Baseball & Softball)
A slow, controlled drill that loads the entire body using a slide pad (or pizza box lid) under the front foot. As the front foot slides forward, the hitter simultaneously loads the hip coil and scapula, isolating exactly which muscle groups should be firing in the load phase.
How to Run This Drill
- Place a slide pad, furniture slider, pizza box top, or Tupperware lid flat on the ground under the front foot. The smooth surface allows the front foot to slide forward without gripping.
- Player sets up in their normal batting stance with the front foot on the slide pad. Start with the knob of the bat pointed straight out toward the pitcher, body upright and straight up and down.
- Begin moving forward slowly into the stride. As the front foot slides forward on the pad, simultaneously start working into the hip coil - loading into the rear hip socket and rear glute.
- As the front foot slides and the hips coil, the knob of the bat works down and back toward the catcher. This is the upper body loading into the rear scap.
- Continue until you reach launch position. At this point you should feel: the rear leg tightening, the back scapula feeling strong and loaded, and a stretch across the front side (front lat). These sensations confirm a proper load.
- If you are balanced properly, the front foot will not slide out of control. The slide pad is a balance check - losing control of the slide means the weight shifted too far forward too fast.
- From launch position, fire into the swing.
- Reset to the starting position and repeat. Do this slow and controlled - the purpose is to feel every muscle group loading in sequence, not to hit the ball hard.
Coaching Points
- The slide pad is a balance check: if the front foot slides away uncontrolled, weight shifted forward too early. Stay in the rear hip.
- Move slow and controlled - this drill isolates the feel of each muscle group loading. Speed is not the point.
- The knob works down and back toward the catcher as the front foot slides forward - upper and lower body loading simultaneously.
- Feel three things at launch position: rear leg tight, back scap strong, stretch across the front lat. All three confirm proper load.
- No slide pad? A pizza box top or Tupperware lid works just as well on a smooth surface.
Quick Actions
At a Glance
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