Baseball Surface Training

By Jon Doyle

One of the biggest training secrets that is severely overlooked and misunderstood is right at your feet. Literally. It’s called “Surface Training” and it can make the difference in kicking butt or getting your butt kicked.

Let’s start with the basics. The ground beneath you largely determines how well, or not so well, you move and generate force and power. For example, which surface can you run faster on…the beach or a turf football field? Of course, the turf football field will provide a better running time.

In this example the turf football field “returns” more energy than the sand does. Obviously when you run in sand the sand moves down and to the side, absorbing the majority of the energy you “gave” the sand. However, the turf is a more stable surface and your energy is quickly returned, thus allowing you move to your next stride faster.

All surfaces return energy at different rates. On certain surfaces you feel strong and fast. And on other you feel slow and unathletic.

Think of bouncing a basketball. If you bounce a basketball on a basketball court it will bounce back to you as intended. If you try to bounce that ball on grass you have to bounce harder to get the same effect as on the court and you will have less control of the ball. Then, compare this to bouncing a ball on sand. The ball won’t bounce or only an inch or two depending on the consistency of the sand.

I know this is a drawn out explanation, but it is extremely important to how fast you can move, how much power you have behind your swing and throws and how well you move.

That is why it is extremely important to vary the surface you train on. Almost everyone strength trains on a hard floor at the local gym. But how many of you play baseball on a hard floor? I’ve never heard of a baseball game taking place on a gym floor. All games take place on grass and dirt (with the occasional turf field), which places greater demands on the body to produce force and power than a hard floor does.

Some of you will compete on a surface that is springy with a good deal of give, such as turf. Again, energy will be returned different on this surface in comparison to those previously mentioned.

Ok, I know right now you want me to tell you what to do.

Here’s how you should train…

If you are training for a specific skill or sport (i.e. Baseball, Basketball, Football, etc) by all means strength train as much as possible on that surface..

It really is as simple as that, although almost nobody does it. In the off-season you can vary your training surface to become more explosive and powerful. But for the most part your training needs to take place on the surface you will compete on.

When you vary your training surface you should use a wide variety of surfaces. Each has its own unique properties. I like all of the following…

• Gym Floor
• Mat
• Grass
• Turf (although be careful here as it is very tough on joints and CNS)
• Field Turf
• Sand (If not near a beach make a sand pit…VERY cheap!)
• Gravel
• Dirt (yes, different than sand)
• Wood

Get used to training on different surfaces and developing the ability to generate force in there different environments. You will get faster, stronger, quicker, more powerful and explosive as a result.

Also, another topic I want to cover that goes hand-in-hand with surface training is footwear. How many people do you know (yes, you included) who strength train in sneakers, but compete in cleats, boots or bare feet?

Again, training in what you compete in. I have my baseball players do their baseball drills on grass and dirt in cleats. As a result they are faster, stronger, more powerful and better baseball players as a result.

I have my Martial Artists who compete barefoot train in their bare feet. I know, I know it’s rocket science. Training barefoot is also a GREAT way to develop ankle strength and stability. So if you ever have had ankle troubles, or play a sport where they are common such as baseball, you should look into some form of barefoot training even if it is just for doing some agility work.

Far too often what is on an athlete’s feet and underneath them is overlooked. Those who don’t overlook this aspect are way ahead of their competition!

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