In baseball, straight-ahead speed is important, but quickness and agility are equally vital, especially on defense. Agility is especially important for infielders and pitchers, who often move side to side to field ground balls. Agility training should be part of a baseball player's workout regimen.
Benefits
Agility training increases your ability to change direction with speed and acceleration, according to Stack. This is magnified in baseball, where agility can mean greater infield range, a faster break on the ball in the outfield and less time to field the ball for a pitcher. Agility training works fast-twitch fibers, improving quick-burst movements and the ability to reach top speed in less time.
Plyometrics
When plyometrics are used in conjunction with strength training, baseball players can develop and increase their speed, agility and power, according to baseball coach Charles Slavik. Plyometrics includes explosive power training, with special focus on the core and lower body. Exercises include squat jumps, where you go into a deep squat and explode to your highest possible leap, and box jumps, where the athlete jumps up to a raised box and then to the ground.
Training Devices
A variety of training devices and weights can enhance quickness and agility. Wearing ankle weights can increase quickness because the muscles are trained to expect the weights. When the weight is removed, the athlete moves quicker and faster. The same is true with bungee-like cords designed to improve speed and quickness. A player can have a cord attached to a coach or wall to perform shuffles. There are also devices that attach to both ankles to work the legs during sport-specific activities like fielding a baseball.
Lateral Bounds
Baseball trainer Mark Verstegen says lateral bounds will help quickness and power. Stand on your right foot and jump as high and as far as you can to your left, but land only on your left foot. After you land, balance on one foot for three seconds before leaping off your left foot as high and as far as you can before landing on your right foot. Verstegen recommends performing two to three sets of three to five bounds per foot. More advanced athletes can incorporate ankle weights, dumbbells or jump soles into the training for added resistance.
Hurdle Drills
Hurdle drills develop quick feet and can help a baseball player improve fielding range, reaction time, speed and quickness. Verstegen recommends the three-hurdle drill, which is performed by setting up three 6-inch hurdles or objects a yard apart. The user then sprints from side to side touching each foot between each hurdle. You can also use the ladder drill where players place one foot in each square of a quickness or agility ladder. The goal is to complete the drill as fast as possible without missing any squares or sections.
Member Comments