A training device and method for baseball, softball, and other sports provides a plurality of fixed or adjustable bump elements on a transportable support surface so the device can be easily stored, transported, and positioned for hop drills and other training routines. In one embodiment, the device is a flexible one-piece mat or other support surface with a plurality of integral bump elements. The mat may be rolled for storage, transported with a carry arm strap, unrolled into a desired position on a field or indoor practice area, and then used to deflect balls that are rolled over it. After use, the device rolls up easily for transport and storage.