Agility training plays a crucial role in baseball. The ability to react and redirect movement is an integral skill for both offense and defense; furthermore, this agility relates directly to coverage of the infield and outfield, running down balls and time it takes to reach bases. Agility training drills attempt to focus on inter-muscular coordination and neural drive to elicit adaptations that create a more agile athlete.
Squat Turns
This is a reactive drill designed for catchers and teaches the agility needed to make throws to each base. Stand straight up with your feet shoulder-width apart with your hands close each other and in front of your chest, like you are getting ready to throw a ball. Squat down in the catcher's position with your butt near your heels and hands in a position to catch a ball if it was pitched to you. Explode up, quickly contracting your quads, glutes and calves and moving your hands to the "ready" throwing position. Make a 90-degree turn as you explode up. Repeat until you have made three complete rotations or 12 total jumps.
Lateral Hops
Lateral hops develop your ability to explosively plant and change directions. This is an especially important skill when changing which base you are running to, for example, when trying to avoid getting picked off at first after a steal attempt. Stand on one foot with your knee slightly bent and bring your hand to the side of your body with your elbow slightly bent on that same side. Slightly bend the knee and explode laterally so that you propel your body to the left if you are on your right foot and to the right if you are on your left foot. Land with the opposite foot and move your arms so that the hand above the foot you will land on is beside the hips. As soon as you land, explode back towards the starting spot and change the landing foot and hand position again. Repeat 10 jumps in each direction.
Cornering Drill
This drill is designed to teach you how to quickly corner the bases to increase your base-running speed and agility. Align cones so that they form an L shape 10 yards from each other. Baseball players typically corner to the left; therefore, the drill should be set up to allow for this kind of turn. Starting to the right of the first cone, sprint as hard as you can to the second cone. Just past and to the right of the second cone, plant with your right foot at a 45-degree angle to the left and lean with your body toward the left. Open up your hips and plant your left foot another 45 degrees to the left. Carry through with your right leg and bring your hips back in to neutral alignment. Maintain a forward lean and run to the third cone. Repeat this drill 10 times.
References
- Sports Workout: The Ultimate Guide to Weight Training for Baseball
- Baseball Drills & Coaching Tips: Baseball Speed Agility Drills -- Follow the Ball
- Baseball Tips.com: Training Differences of Baseball Players vs. Other Athletes
- Sport Fitness Advisor: Baseball Training Section
- Stack: Baseball Agility Drills with Eric Chavez's Trainer
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