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Speed Training Drills Baseball Speed Training Drills

Baseball is a sport that requires speed and quickness in short bursts. The bases are only 6090 feet apart, depending on the level at which the game is being played. Baseball speed is different from sprinting speed, and the drills required to be a fast baseball player focus on agility and reaction time in addition to straight-ahead foot speed.

Sprint Training

The development of straight-ahead speed is an important aspect of building baseball speed. Baseball players usually do their full-speed running in short bursts of 90 feet or less, so the key trait is the ability to get up to full speed as quickly as possible. Running short sprints should be a part of your training routine. Players should run bleachers and hills to strengthen the legs, but much of the sprint training can be done on the baseball infield. Athletes can drill on running home to first, home to second, home to third, or first to third, and then repeat with short breaks in between to maximize the workout. Combine the drills with having the player swing a bat, and you can also work on getting out of the batter's box quickly. Add in a leadoff from first and a break to second base and you can simulate base stealing while working on speed drills.

Core Strength

Agility combines quickness, coordination and balance, all of which play a critical role in baseball speed. Baseball players should work on agility in addition to straight-ahead speed. The core muscles between the upper legs and the chest contribute greatly to balance and the ability to start and stop and to change directions quickly. A baseball player must be ready to change directions quickly to have speed to the ball on defense and speed on the base paths. Anything that combines strength with balance makes a strong core exercise. Using stability balls or standing on one leg while working with weights engages the core muscles. Holding a push-up in a low position is another simple core exercise.

Plyometrics


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Jump training, or plyometrics, develops the leg muscles and the lung capacity and plays a role in the development of baseball speed. Jumping from a squat position or running tire drills will help a baseball player develop quickness and improve reaction speed. Rapid direction changes required in ladder drills work foot quickness and help improve balance for speed in sudden starts, stops and direction changes that are critical to improving the type of speed that leads to success on the baseball field.

Defensive Speed Drills

Drills that integrate fielding with quickness are an important part of a baseball speed workout. The fastest defensive players are not always those that run the fastest, but instead defensive speed comes in part from having quick reactions and getting a good read on the ball. Drills that put players in the proper fielding position with their bottoms low and their balance intact, and then ask them to make random movements forward, backward or to the sides while holding that position help with this skill.

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Speed Training Drills  

Speed Training Drills. Top 10 Speed Training Myths

Speed Training Drills  

Speed Training Drills. Top 10 Speed Training Myths

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