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Understanding Baseball Speed Training: Part 2By Shawn Moody Those spring days that I spoke about in Part I of this series are fast approaching. I can only assume (which you shouldn’t do) that the gloves are being oiled and that we’ve been swinging the stick in the cages and working out hard for our up-coming season. In the last article, I had given you a starting point to speed training with various drills to assist in the development of your agility and first-step quickness. Before diving into a sample program that I have used with athletes, let’s take a look back at a few of the points that I made last time, just to ensure we understand our goals. First, you are not training for a track meet. If you run track that is fine, but in this case we are looking to improve our speed for the benefit of our sport. When you are waiting to steal a base or get that jump that is needed from the outfield to run and dive for that fly ball, you don’t have the luxury of getting into a perfect stance and waiting for the gun to fire. Second, aerobic endurance work will do nothing to enhance speed. I don’t’ care how fast you run the mile, it doesn’t mean you can get from Point A to Point B fast. Take a look at the difference in body composition between a top marathon runner and a world-class sprinter. Ok, with those two points hammered home let’s take a look at a sample workout that I have used with some of my athletes. This speed session is going to focus on the development of the 30 and 60-yard sprint work that is often incorporated into baseball camps. Before I have my athletes or clients engage in any type of physical training I always prescribe some type of dynamic warm-up. This time is used to elevate the body’s core temperature and prepare the joints for the up-coming session. Jon Doyle has an excellent product available on this
site for this particular phase of the workout. I would
highly suggest picking it up when you get the chance. • Your rest periods will be 1 minute between each
sprint. Set your cones up giving yourself a starting point and then place one cone at 15 yards, one at 30 yards and the final cone at 60 yards. • When sprinting 15 yards you will start from a
push-up position lying flat on your Bracket 1. Bracket 2. Bracket 3. After your final rest time, finish the workout session with a static stretch routine. A couple of key points that I would like to make. • First, when taking off from a push-up position
make certain that you are looking
Once again this is just a sample of something that I use. It’s not the end all, but it works. Give it a shot and let me know how it works for you. I will outline a weekly program in the future. Until then remember keep having fun and work hard! About Shawn: Shawn is an independent performance coach. He is a certified
Speed / Agility and Quickness Trainer through N.E.S.T.A.
(National Endurance and Sports Trainers Association) and
a Renegade Training certified coach. Shawn was a three
sport athlete growing up in the Pittsburgh area. He was
an all-conference defensive back in college and attended
CFL/NFL tryouts. Shawn also competed as a powerlifter
in the Pittsburgh's tri-state area. He brings out the
best in all of his clients. |
 
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