Speed wins! All things being equal the athlete who has better speed will be the better player. Speed can improved through systematic directed work. The exercises presented here are designed to work on the components of speed for baseball, starting, and acceleration.
Basic Sprint Mechanics
- Stand tall with the feet at hips width (no wider). Slightly displace weight forward so the weight is on the mid foot. This will put the hips slightly in front of the ankles
- Shoulders relaxed (not shrugged)
- Head in a neutral position with the chin down
- Tight stomach and tight butt
- “Lean Forward” from the belly button
- “Fall Forward” with the shoulders in front of the hips
- “Take a Short first step” and naturally let the foot come down under the hip (not overstriding)
- Each step should get progressively longer until top speed is achieved
- “Smooth Arm Action” with the elbows at 90 degrees along the sides of the body and the hands relaxed.
Posture, Forward Lean, and First Step
Lean-Fall-Run Sequence
Key Points of Our Speed Program
- The Ultimate Goal: “Accelerate low” and be aggressive in the first 10 yards to achieve top speed as efficiently as possible.
- Baseball running mechanics (i.e. crossover step and infield/outfield footwork) are an extension of basic sprint mechanics.
- We will progress straight line speed progressions to become powerful runners in stride.
- Our agility programs will incorporate the multidirectional movement skills necessary to transfer our speed into baseball situations.