Softball Bunt Video



Drills:

Bunting off a tee-this drill will be helpful when trying to bunt in different directions.  If the drill starts off with the ball in a stationary position and the players are able to bunt the ball off the tee in different directions each time it will help them figure out hand positions and placement when attempting to bunt a moving ball.  This neurological drill can help in building muscle memory so the athlete doesn't have to think when going to bunt, it becomes a natural motion.

Hand Placement Drill while bunting-this will help the batter determine the most comfortable way for them to successfully get their bunt down.  Not everyone will use the same hand placement this is why it’s better to practice the different strategies before competing in a game.  This drill is eccentric contraction type and it works on the mechanical perspectives of a softball bunt.

Pivot when pitcher starts motion-this drill is done without a ball.  Everyone is lined up in a line and in their batting stance.  The coach will simulate a pitch.  When the coach starts their pitching motion the batters will get into bunting form and hold their stance for 5 seconds.  This will allow the batter to create a balanced stance and demonstrate proper form to be more successful in a live situation.  It is more of an isometric contraction because you want to remain still and balanced.  It can also vary in speeds as to whether you want to show the bunt early or late.

Stance

The batter is standing in the batters box in the loading phase (bat back, feet shoulder width apart, with feet facing home plate).

Scapulothoracic elevation by the levator scapulae, rhomboids and the middle fibers of the trapezius.

Abduction of the levator scapulae, rhomboids and the middle fibers of the trapezius working concentrically with the supraspinatus, deltoid, and upper pectoralis major to raise the shoudlers in the frontal plane in the anterioposterior axis of rotation.

Scapulothoracic retraction (adduction) by the rhomboids and the middle/lower fibers of the trapezius.
Flexion of the rhomboids and the middle/lower fibers of the trapezius working eccentrically with the anterior deltoid and upper pectoralis major to bring the shoulders back.

Humeroulna flexion by the biceps brachi short and long heads, brachialis, brachioradialis and pronator teres in the transverse plane around the mediolateral axis of rotation working concentrically.

Humeroulna abduction by the biceps brachii short and long heads in the frontal plane in the mediolateral axis of rotation working concentrically.

Radiounlar pronation of the dexter and sinister arms by the pronator teres and pronator quadratus in the transverse plane along the vertical axis of rotation working concentrically.

Abduction of the acetabularfemoral joint to shoulder length apart by the gluteus medius, gluteus minimus and the tensor fasciae latae in the frontal plane along the anteroposterior axis working isometrically.

Slight sinister and dexter flexion of the tibiofemural joint by the biceps femoris, popliteus, semi-membranosus and semi-tendinosus in the sagittal plane in the mediolateral axis of rotation working concentrically.

Preparation

Pivoting off the feet towards the pitcher, and pivoting the hips toward the pitcher as well.  The top hand on the bat is moved toward the barrel of the bat and is pinching the bat.  The arms are extended and the bat is out across the plate.

Scapulothoracic downward rotation by the pectoralis minor and the rhomboids.  Diagonal adduction by the pectoralis minor and the rhomboids working eccentrically with the pectoralis major, anterior deltoid and the coracobrachialis in the frontal plane around the anteroposterior axis of rotation.

Humeroulna adduction of the sinister and dexter arms by the triceps brachii long, lateral and medial heads working eccentrically in the frontal plane around the anteroposterior axis of rotation.

Radioulna pronation of the sinister arm by the pronator teres and pronator quadratus working isometrically in the transverse plane around the vertical axis of rotation.

Radioulna supination of the dexter arm by the biceps brachii long and short heads working isometrically in the transverse plane around the vertical axis of rotation.

Internal rotation of the acetabularfemoral joint by the gracilis, semimembranosus, and the tensor fasciae latae in the transverse plane around the vertical axis rotation working concentrically.

Flexion of the acetabularfemoral joint by the illacus, psoas major and minor, rectus femoris, satorius, pectineus, semitendinosus, semimembranosus, and the biceps femoris working concentrically in the sagittal plane around the mediolateral axis of rotation.

Slight sinister and dexter flexion of the tibiofemural joint by the biceps femoris, popliteus, semi-membranosus and semi-tendinosus in the sagittal plane in the mediolateral axis of rotation working isometrically.

Execution

The batter will make contact with the ball.

Scapulothoracic depression by the pectoralis minor, subclavius and the lower fibers of the trapezius.
Diagonal adduction working isometrically with the pectoralis major, anterior deltoid and coracobrachialis.

Slight dexter and sinister flexion of the humeroulna joint by the biceps brachii short and long heads, brachilis, brachioradialis, and pronator teres in the sagittal plane around the mediolateral axis of rotation working concentrically.
Internal rotation of the acetabularfemoral joint by the gracilis, semimembranosus, and the tensor fasciae latae in the transverse plane around the vertical axis rotation working isometrically.

Slight sinister and dexter flexion of the tibiofemural joint by the biceps femoris, popliteus, semi-membranosus and semi-tendinosus in the sagittal plane in the mediolateral axis of rotation working isometrically.

Follow Through

During this phase the batter will drop the bat after making contact with the ball and start her run towards first base.

Scapulothoracic elevation  by the rhomboids, levator scapulae and the upper/middle fibers of the trapezius.

Scapulothoracic depression by the pectoralis minor, subclavius and the lower fiber of the trapezius.

Flexion by the rhomboids, levator scapulae and the upper/middle fibers of the trapezius working concentrically with the anterior deltoid, and the upper pectoralis major.

Extension by the pectoralis minor, subclavius and the lower fiber of the trapezius working eccentrically with the latissimus dorsi, teres major, lower pectoralis major and the posterior deltiod.

Extension of the sinister and dexter humeroulna joint by the triceps brachii long, lateral and medial heads and the anconeus working eccentrically in the sagittal plane around the mediolateral axis of rotation.

Flexion of the sinister and dexter humeroulna joint by the biceps brachii long and short heads, brachialis, brachioradialis, pronator teres and pronator quadratus working concentrically in the sagittal plane around the mediolateral axis of rotation.

Extension of the acetabularfemural joint by the rectus femoris, semitendinosus, semimembranosus, biceps femoris, gluteus maximus working concentrically in the sagittal plane along the mediolateral axis of rotation.

Flexion of the acetabularfemoral joint by the illacus, psoas major and minor, rectus femoris, satorius, pectineus, semitendinosus, semimembranosus, and the biceps femoris working concentrically in the sagittal plane around the mediolateral axis of rotation.

Extension of the sinister and dexter tibiofemural joint by the rectus femoris, vastus intermedius, vastus lateralis, and vastus medials in the sagittal plane around the mediolateral axis of rotation working eccentrically.

Flexion of the sinister and dexter tibiofemural joint by the biceps femoris, popliteus, semi-membranosus and semi-tendinosus in the sagittal plane around the mediolateral axis of rotation working concentrically.