The average play in a baseball game lasts four to six seconds, according to Carl Kochan, strength and conditioning coach for the Fresno Grizzlies, the Triple-A affiliate of the San Francisco Giants. Every member of the team must be ready to react as quickly as possible to whatever happens once the ball leaves the pitcher's hand. Seconds count in a baseball game and speed is a vital component of preparation.
Features
The National Strength and Conditioning Association defines speed as "movement distance per unit of time." It is most often quantified as the time it takes to cover a fixed distance. Tests of speed are usually conducted at distances of 200 meters or less, because longer distances are more a reflection of anaerobic or aerobic capacity than the ability to move your body at maximal speed. In a pre-draft camp, baseball scouts use a 60-yard dash to assess speed, and they are looking for times of 6.90 seconds or less.
Significance
Every player on the field needs speed --- with the first three footsteps often making a crucial difference. In attempting to steal a base, the first three steps put you in a good position to move quickly. After a hitter connects with the ball, he needs to get out of the batter's box immediately toward first base. A pitcher might need to run and cover first base during a play. An outfielder pursuing a batted ball needs fast feet.
Mechanics
To develop speed, you need first to work on proper mechanics at sub-maximal effort. Jim Bose, strength and conditioning coach for the Clinton LumberKings, a Class-A affiliate of the Seattle Mariners, explains that the angle of a player's arms during running is one focus of speed training. Bose wants players to create a 90-degree bend at the elbow, and maintain it so that the only movement comes from the shoulder. Hands should stay relaxed; Kochan and Bose agree that a player's hands should never cross the mid-line of the body while he's running.
Drills
To increase stride frequency and develop speed, the San Francisco Giants use overspeed bands, which are used like a slingshot to propel a player forward. Running downhill can produce a similar effect. The Giants also use parachutes and harness pulls during speed-training workouts. Since baseball plays are short in duration, the team aims for a 1:4 work-to-rest ratio, with coaches using a stopwatch to ensure accuracy.
Plyometrics
Plyometrics --- a high-impact activity that includes jump training --- is a way to also develop speed in off-field workouts. Your body weight provides the resistance during exercises such as lateral bounding, box jumps or split-squat jumps. Aim to perform plyometrics exercises two days per week to allow adequate rest between sessions.
References
- Carl Kochan, strength and conditioning coach, Fresno (California) Grizzlies
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Jim Bose, strength and conditioning coach, Clinton (Iowa) LumberKings
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