"Baseball Rules and Tactics" Sliding Technique Training · Baseball Position No.1

⚾️ 【Complete Sliding Technique Training | Beginner Friendly!】⚾️

⚠️ Core Principle: Practice feet-first sliding first, then control head-first sliding!

✅ 【Feet-First Sliding 4-Step Training Method】

1️⃣ Static Position Shaping | Static Position Drill

Movement: Sit on the ground → bend one knee (sliding leg), extend the other leg → support balance with both hands

Goal: Feel cushioning on the hips/thigh outer side (No direct knee impact on the ground!)

✨ Pro Tip: Practice on gym mats or grass, never on concrete!

2️⃣ ♂️ Low-Speed Sliding Practice | Low-Speed Slide

Movement: Jog slowly → squat 3 meters from the base → lean body back 45° → slide with soles on ground

Key Points:

Toes pointing up❗ (prevents cleats from digging in and twisting ankles)

Chin tucked watching the base (avoids hitting back of head)

✨ Drill: Use wet soil or sliding mats to reduce friction!

3️⃣ Dynamic Turn to Avoid Tag | Hook Slide Drill

Scenario: Evading infielder’s tag play

Movement:

Slide straight → core power twists hips → touch base with outer thigh

Hands support ground to assist turning (fingers bent inward to prevent injury!)

✨ Equipment: Use cone markers to simulate defenders!

4️⃣ Pop-up Transition | Instant Stand-up

Movement: At base touch → push off front foot + pull back leg → spring up to sprint

✨ Elite Training:

Place resistance bands by the base (pulling at waist) to strengthen explosive standing power!

⚠️ 【Head-First Sliding High-Risk Control】

❗ Recommended only for advanced players under coach supervision!

1️⃣ Glove Protection Method:

Make fists with both hands while sliding (fingers curled), touch base with back of hand/forearm

Never open palms! → Prevents finger fractures!

2️⃣ Low-Altitude Dive Training:

Start from kneeling dive → body angle ≤10° to ground (close-to-ground flight)

Focus: Tuck chin❗ Tighten chest and abdominal muscles to prevent internal injuries from impact!

3️⃣ Moving Target Reaction Drill:

Coach randomly throws base → player quickly decides sliding direction (practice emergency direction change)

️ 【Special Field Adaptation Plans】

Wet muddy ground: Use bent-leg slide → increases contact area to prevent slipping!

Artificial turf: Wear thick sliding pants → protects thighs from burns! (Silicone padded type is best)

Hard surfaces: Sliding is strictly forbidden → use quick stop step to touch base instead!

【Injury Prevention Checklist】

Daily Must-Do:

✔️ Wrist/ankle elastic band resistance training

✔️ Foam rolling on outer thigh (prevents sliding bruises)

✔️ Neck flexibility exercises (nod left and right ×20 times)

Equipment Check:

✂️ Trim excessively long cleat spikes → reduces risk of getting stuck in dirt!

【Coach’s Hard-Earned Warning】

"Practicing feet-first sliding 10,000 times is safer than one wrong head-first slide!"

"Change sliding pants immediately if torn! Saves 50 and avoids 50,000 in medical expenses!"

"Home plate collision? NO! Learn the ‘Slide Around Tag’ to stay safe!"

【Star Training Bonus】

Shohei Ohtani:

Uses football tackling pads as sliding ramps → trains cushioning and force absorption!

Derek Jeter:

Sprinkles baby powder on base → simulates sliding distance prediction in rainy conditions!