Speed and agility are important attributes for players in baseball. In a sport that requires throwing, hitting, running, jumping, and sliding, training is very important. The focus of baseball practice should be specialized workouts that will help develop, maintain, and improve these skills.
Metabolic Sprinting
In baseball, long-distance running is not much of a factor. Most of the running on the bases and in the field are short sprints. Therefore, sprinting drills are key in practice. For metabolic sprinting, start out in a straddle stance and sprint 10 yards. Rest for 30 to 40 seconds and sprint again for 20 yards. Then after another rest, sprint for 30 yards. Do each sprint six to eight times while resting in between each. As the season approaches, add more sprints to your routine.
Medicine Ball Sprint
The medicine ball sprint helps you work on your speed, acceleration and flexibility. Stand in a slightly squat. Hold a medicine ball, of about 8 to 12 lbs., with both hands at chest level. Rotate your upper body at the hips to the left and then to the right. Throw the medicine ball in front of you by lifting it over your head with both hands and throwing it forward. Sprint forward for 20 yards and return to the ball. After a brief rest, perform the exercise again.
Follow the Ball
This drill involves most of the team and includes fielding practice as well as speed and agility training. Put a player at every position in the infield, except for pitcher. Line up all the other players behind the player at shortstop. Hit a grounder to the first player in line. He should field the ball, throw it to the first baseman and sprint to first base, taking his place. The first baseman, after catching the ball, throws it to the second baseman and sprints to the second-base position, taking his place. The second baseman, after catching the ball, throws to third base and sprints to third base, taking over that position. The third baseman throws to the catcher and sprints to home plate and takes over that position. The catcher puts the ball in the coach's bucket and rounds around the infield to the back of the line at shortstop. The drill should move quickly, with players constantly in motion.
Pro Agility
This drill works on your agility, flexibility and range of motion while keeping you focused on your baseball skills. Set up three cones on the field, at five yards apart. Start at the middle cone and run towards the cone on your non-glove side. Pivot and turn as if fielding a ball backhanded and touch that cone with your glove. Now turn and sprint 10 yards in other direction to the far cone. Touch that cone with your glove, plant, and turn and spring back to the middle cone. Repeat the drill three to four times with a short 20- to 30-second rest in between sets.
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