Baseball is a game that involves bursts of speed while running, whether you are a baserunner trying to leg out an infield single, advance on a past ball, steal a base or you are an outfielder trying to run down a fly ball. If you have access to a diamond, you can simulate base running and you can practice outfield drills on whatever field of grass you can find.
Run Down
Start with runners on first and third base, and defensive players playing all four infield positions, as well as pitcher and catcher. Have the runner on first attempt to steal second as a pitch is thrown. The shortstop should break toward the mound, where the catcher will throw the ball. The shortstop then makes a quick decision as to which runner is farther away from the bases. In most cases it will be the first base runner as he was trying to steal. The shortstop, pitcher, first baseman, and second baseman execute a run down to try to get that runner out, keeping an eye on the runner on third, switching the rundown to the other base path if the lead runner breaks for home. The runners should be running and changing directions at top speed, to simulate game conditions.
Past Ball
Have a full infield and runners at first, second and third base to begin the drill. The pitcher should throw a variety of different pitches; some right at the catcher, some short, some high and some to the side. Each runner should decide, independently of the other runners, whether they think they can advance or should return to the bag. The defense will react to each runner, and if a runner leaves, the catcher decides which base to try to throw out the runner at. The runners need to get good leads and run at top speed to simulate stealing a base.
Ball Throwing Sprints
Have the players line up on the left field foul line with a coach standing in center field. The players should jog one at a time in a straight line to the coach and when they reach the coach, turn and begin to sprint toward the right field foul line. The coach then lofts a ball over the players head, who tries to run down the ball like a ball hit deep into the outfield. Once all the players reach the right field foul line, they can continue the drill heading back toward left field.
Shallow Fly Balls
With a runner on third, hit a fly ball between the outfielders and the infielders playing defense. This will require both to sprint to the ball and one to call off the other, with the runner on third gauging how deep the ball is and whether they should tag up from third. More often than not, the runner should break for home as soon as the ball is caught to get used to tagging up. The outfielders should be running in at full speed, and the runner on third should be sprinting as well. Rotate in new outfielders and base runners often to keep players fresh and the drill moving.
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