Baseball players require speed, agility, dexterity and power in short bursts. When conditioning yourself for this sport, you should use drills that emphasize foot speed in all three planes of motion---forward/backward, side to side, and rotational---which build upon your anaerobic endurance. Hip strength and power also are integral for many motions involved in the game. Drills that incorporate baseball-specific skills are valuable but should not be emphasized until players have mastered footwork.
Carioca
Carioca is used to improve your hip flexibility while performing lateral movement. Hip range of motion is important for baseball players not only in the field but also when pivoting to steal bases. To perform a carioca drill, begin in the sport-ready position with your feet spread shoulder width apart, knees slightly bent, hips flexed and head facing forward. Initiate lateral movement to your right by stepping your left foot across and in front of your right while twisting at your torso. Your head should remain facing forward. Once your left foot has landed, step right with your right foot moving it out from behind your left leg to resume the sport-ready position. Next, step your left foot behind and across your right foot before again moving your right foot to your right to resume the split foot stance. Your left leg should continually cross your right by stepping in front and then behind it as your torso rotates and your body moves to the right.
V Drills
V drills require you to set up three cones or other landmarks to form a V. This drill emphasizes diagonal speed in both the forward and backward running movements. Players should start at either end of the V and charge either forward or backward to the middle cone before planting their lead foot to change directions and run to the other end of the V. This drill can be performed with multiple cones forming several V's or you can use three cones and move in and out of the drill going back and forth for reps. As baseball is an anaerobic power-based sport, there should be no more than three to six reps at maximum. When players can adequately perform the drill without error, add ball drills into the V using your own creativity. Fly balls, underhand tosses, grounders and a range of other possible sport skills can be incorporated at any point in the drill.
Pivot and Runs
Baseball requires that you are able to pivot and run efficiently while on the base path. If you cross your feet while running the bases, you slow yourself down, decreasing your base-stealing success and range in the field. Excessive bouncing and hopping also is not mechanically efficient. Agility Specialist Lee Taft notes that your initial base-stealing pivot should begin in your left big toe; you should store your weight on the inside of the ball of your left foot when readying to steal a base. This foot position will allow you to quickly turn your hips to your right so that you can plant your right leg, which will supply your initial acceleration and power. This movement is not instinctual, so practice is essential. When you first start this drill, ensure that you take your time to master the mechanics of the motion prior to using the drill for conditioning purposes. Once you have a firm grasp of the required procedure, you can perform pivot and runs between bases for repetitions.
Charge-Ins
This drill utilizes your basic ball fielding skills along with your speed, quickness and agility. These skills are a requirement for players of every position on the baseball field. To perform a charge-in, you should begin in an athletic position with your ankles, knees and hips flexed while your head is up and watching your partner. Upon your partner's cue, charge toward a designated target or cone as quickly as possible. Your partner will then throw a ball toward you that you should field cleanly. In order to field the ball, you will need to react while moving, change directions and track your target. Once you have fielded the ball, throw it to your partner as quickly and accurately as possible.
Circle Drills
Strength and Conditioning coach Fernando Montes notes that this exercise develops baseball players' basic footwork required for base running and fielding. To perform a circle drill, you will need a circle that is about 12 feet in diameter. After positioning yourself at a point on the circle, you should sprint, shuffle or carioca around the circle as fast as possible. In order to achieve your fastest time, you will need to lean inward toward the circle and plant your feet effectively. When you have rounded the circle once, you have completed one repetition. Coaches can vary this drill by instructing players to change directions or change skills during the drill. Montes recommends using two circles that are placed next to each other to perform figure eights, or adding another player who chases the lead player and attempts to catch him.
Programming
You should perform these exercises using your full intensity at all times. When using any of these drills you must stay aware of your goals. If you are in your off season, structure longer rest breaks between drills to allow better recovery and more intense performances. About 3 to 5 minutes allows your body's anaerobic energy system's complete recovery. Full recovery and intensity will allow you to push your performance during every repetition to better develop your speed, agility and quickness. When attempting to improve your performance use between 5 to 10 reps of each drill. As your season approaches, use larger sets and shorter rest breaks, between 30 to 90 seconds, to better condition your body for the rest periods you will experience in a baseball game.
References
- "Essentials of Strength and Conditioning"; Ed. Thomas Baechle, PhD. & Roger Earle, PhD.; 2000
- "Training For Speed, Agility, and Quickness"; Lee Brown, PhD., and Vance Ferrigno; 2000
- "High Performance Sports Conditioning"; Bill Foran; 2001
- "Sports Power"; David Sandler; 2005
- Athletes Acceleration: Improve Your Base Stealing
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