Speed is important for many reasons in baseball: You need to run to catch the ball, you need to sprint to first base, you need to steal a base. Workouts can be incorporated into baseball practices to improve players' speed on the field.
Single-Leg Race
Explosive running is important right after you hit the baseball and again if you are on base after the ball is hit. It is also important at the exact moment you decide to steal a base. The single-leg race focuses on developing power for explosive starts. While standing, bend your right leg backwards and grab your right foot with your right hand. While holding your right foot, lung forward on your left foot. Do this for 25 yards and repeat four times. Repeat for the opposite leg.
Gator Mountain
The gator mountain drill will improve your endurance. During intense workouts you will experience a burning sensation in your muscles. This burning sensation is the buildup of lactic acid. The threshold for when you start to feel this burning can be increased by this drill. In an oval stadium, stand and remember your initial spot. Run directly up the stairs by skipping every other stair. When you get to the top turn around and walk down. Shift to the next aisle and repeat. Continue until you have run every aisle and are standing back at your starting location.
Broad Jump
When you hit a ball into left field and are rounding first base with the intent of going to second base, you will have to manipulate your body to change direction. You do this running as fast as you can while watching how the other players field your hit. This drill increases your horizontal power and helps you to understand your body movement while running. Place two cones on a grass field three yards apart. Stand at the first cone and squat down so your thighs are parallel to the ground. Explode forward on both feet so that you land at the next cone. Repeat five times.
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