Speed in baseball can have a game-changing impact. Players who steal bases can help put their team in a position to win games. Players who can move quickly on defense can prevent opponents from scoring runs. To move faster on the baseball field, players can use effective running techniques and exercises. Those techniques involve use of the crossover step and quick pumping of the arms. Exercises involving a rope ladder can help you build speed, as well.
Step 1
Cross over with your first step when you are trying to get from first base to second or second to third. If you are stealing second base, push off hard with your left foot and cross it over your right foot to accelerate at full speed. Don't shuffle your feet. Once you have decided to go, pushing off hard with your left foot will help you reach top speed within one or two steps.
Step 2
Pivot when you are in the outfield and chasing down a fly ball. If you are playing right field and a ball is hit in the right centerfield alley, turn your body to the right so you can run at an angle to the ball. You want to accelerate to full speed, and you do not want to take side steps to the ball.
Step 3
Pump your arms when you are running the bases. This will help you get a good forward lean when you run, and that will help you run at full speed. Holding your arms at a your side will create resistance and slow you down.
Step 4
Practice taking quick steps with a rope ladder. Use a 20-foot rope ladder. Do sprinting exercises through the ladder and build strength in your legs by doing hopping and jumping exercises, as well.
Step 5
Build core strength with a medicine ball. Having strong abs and core muscles will help you develop more speed and explosiveness. Doing twists with the ball will build strength and explosiveness in these areas.
Things You'll Need
- Rope ladder
- Medicine ball
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