Improving speed can be a vital factor for any baseball player. Players who can get off to fast starts on the base paths have a chance to steal a base or take an extra base on a ball hit to the outfield. Outfielders who improve speed have a chance to cut balls off before they get to the fence. Getting faster in baseball is based as much on overall running technique as it is on getting stronger and more explosive in your running.
Step 1
Run through the rope training ladder to build speed and first-step quickness. Base runners who want to steal bases need to reach top speed quickly. The rope ladder helps players move quickly and precisely on the base paths. Lay out a 20-foot rope ladder in the outfield. The ladder should have two squares for both feet the length of the ladder. When you run through it, place your left foot in the first square on the left, your right foot in the second square on the right, your left foot in the third square on the left and continue on in that manner.
Step 2
Run around the bases in practice and try to hit the inside corner of each base. Many base runners try to step on the top of the base and don't go for the corner. This gives them a longer route around the bases and makes it easier for the defense to tag the runner out. Hitting the corners will help you get around the bases quicker.
Step 3
Stay low on your first three steps when you are stealing a base. Getting to top speed quickly is the key to stealing bases. You have to take a full lead, understand the pitcher's mechanics when he tries to pick you off, read those keys and take off. By staying low, you will lessen the wind resistance that can slow you down when you run at full height.
Step 4
Run interval sprints in order to build explosive speed. This will help you run balls down in the gap when you are an outfielder. Go to the football field and sprint from the goalline to the 10-yard line and back, the goalline to the 20 and back, the goalline to the 30 and back and then the goalline to the 40 and back. Take a one-minute break and repeat the sprints to build explosive speed.
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