Baseball workouts should include basic and functional exercises to improve power, speed and agility, according to the Atlantic Coast Conference. Performing various leg exercises can develop strength and explosive power in your thighs, buttocks and calves. Specialized speed workouts help improve acceleration and deceleration. Agility training teaches you to react and change directions quickly and efficiently. A well-rounded strength and conditioning program, particularly for your legs, should focus on enhancing performance and preventing injury.
Power
Lower-body strength workouts should include barbell front- or single-leg squats followed by forward or walking lunges to develop your quadriceps, hamstrings and gluteal muscles. John Dopson, pitching instructor and former major league baseball pitcher, recommends pitchers perform lunges, squats and leg presses to increase lower-body power for better pitching speed. Also add plyometrics, a form of jump training, and calf raises to your workouts to develop explosive leg power.
Speed
Sprint workouts help develop your speed for base and outfield running. Sled drags that involve pulling a weighted sled or plate while wearing a harness can also increase your running speed. Uphill and downhill runs improve acceleration and deceleration. Band runs -- wrapping a band around your waist with partner resistance -- may enhance your speed. Bridging exercises for hip extension and hamstring strength are also recommended for speed training, according to Baseballspeed.com.
Agility
Using cone drills to practice cutting and changing direction are beneficial to agility development. Bobby Mills, catching instructor for John Dopson Pitching Instruction, recommends jumping rope, running stairs and box jumps to develop quick legs and feet. In an article in the February 2005 issue of "NSCA's Performance Training Journal", Mark Roozen discussed the use of swim noodles placed on wooden dowels in various patterns for agility runs. Forward, backward and lateral drills also build agility.
Considerations
Leg training for power, speed, or agility can be intense. Have at least 24 to 48 hours of rest between workouts for muscle recovery. Add isolation exercises including leg extensions and curls to your workouts to enhance knee stability. Dynamic stretching should be a part of each session. Training programs should focus on improving deficiencies and maximizing your abilities on the field without compromising form.
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