Reaction Time With Longhorn Baseball | STACK

Reaction Time With Longhorn Baseball

September 10, 2010

Must See Baseball Videos

Colorado Rockies rookie second baseman Chris Nelson stole home against the Cincinnati Reds last night, scoring the winning run and keeping his team's Wild Card hopes alive. Although Nelson’s speed played a role in his first career SB, his timing and quick first step were major contributors as well.

Proper footwork when stealing a base leads to a quicker start and a better chance for making it safe. Like Nelson, all baserunners should avoid taking a false step, which is one of the biggest mistakes that young players make. "You see a lot of guys pick up their right foot, then put it back on the ground without going anywhere,” says Lance Sewell, strength coach for the University of Texas baseball team. “This keys the catcher into the fact that you’re going to run, but you haven’t covered any ground yet. The defense gets a heads up, which means the difference between being safe or thrown out.”

Use the following Longhorn-tested drill twice a week to learn the proper first steps of base stealing.

Ball Drop Reactive Start

-       Assume base-running stance, taking a primary lead

-       Have partner hold tennis ball at shoulder level, standing in front and to the side, similar to the pitcher

-       When partner drops ball, react by crossing over left leg while simultaneously pivoting onto right foot


-       Explode into sprint for 10 yards

Sets/Reps: 1x5-6 with 45-60 seconds rest

Advanced: Partner holds ball in each hand. This forces you to concentrate on multiple elements, because you don’t know which ball will drop.

Sewell's Coaching Points: When the ball is dropped, take a quick crossover step with your left leg. Bring the leg up, over and down as you simultaneously rotate on the ball of your right foot. Drive your right elbow and hand back toward your right back pocket. On your next step, your body should be turned and headed toward second base.

To work on your speed after the first step, check out Coach Sewell's weight training routine, which keeps the Longhorns stampeding along the base paths.

Photo:  Ap Image

Matt Siracusa
Matt Siracusa
More Cool Stuff You'll Like

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

A number of speed drills can be used to help you with your 40. The 40 is a test that is used in many sports. It tests you ability to start explosively,...

Step Counting: How Big Men Can Run a Faster 40

2-Week Long-Distance Track Workout Training Plan

Ditch the Sprints. Here's How to Build True Sports Speed

10 Reasons Why You're Not Getting Faster

Reaction Time With Longhorn Baseball

Make Quick and Powerful Cuts Like Adrian Peterson

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

5 Easy Ways to Improve Your Sprint Speed

Pyramids: A Sprint Workout for the Strong

Stability Training Can Improve Your Agility and Range of Motion

Reactive Agility: The Next Big Thing in Speed Training

Soccer Players: Get Faster with the Montreal Impact Workout

Increase Your Soccer Speed With 4 Sprint Drills

Soccer Speed and Agility Drills for Women

Burn Your Competition with This Sprint Workout

ZSeries 10-Minute Workouts: The Treadmill Challenge

3 Box Drills That Develop True Game Speed

Improve Your Football 40 Time During the Season

Build Game-Breaking Speed With This Exercise

Here's Why Andre Williams' Breakout Performance Was No Fluke

3 Simple Tips to Improve Your 40-Yard Dash

5 Essential Cross Country Workouts Explained

Why Athletes Need Balance and Reactive Training

Reaction Drills Go Sci-Fi

Rev Up Your Sprint Training With These Complexes

Get Faster With the Ultimate Stair Workout

Get the Most Out of Foam Rolling

The Secret to Tom Brady's Newfound Speed

Michael Johnson's Guide to a Faster 40

Reaction Training for Quickness

Dynavision I-Span: Improving Skills in All Sports

3 Speed Training Essentials You Must Develop to Get Faster

Develop Your Hidden Weapon: Hand Speed

How to Improve Your Basketball Quickness in 5 Minutes

ZSeries 10-Minute Workouts: Multidirectional Run

3 Highly Effective Hand Speed Drills

How Sammy Watkins Built His Game-Breaking Speed

Exercise of the Week: Tennis Ball Reaction Drill

5 Ways to Spice Up Your Ladder Drills

Upper- and Lower-Body Drills For Better Reflexes

3 Speed Workouts to Improve Your Top-End Sprints

Can a Faster Brain Increase Sports Performance?

Get Faster With 'The .10 Second Difference' From EXOS

The 5 Elements of a Successful Speed Training Program

ZSeries 10-Minute Workouts: Track Sprints

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

How to Safely Decelerate Faster

Build Strength for Baseball and Softball Speed

Sprint Faster With Speed Demons

8 Positions to Lower Your 40-Yard-Dash Time

Get Faster With 3 Essential Speed Training Strategies

4 Foot Speed Drills to Increase Speed and Agility

How to Build First-Step Quickness for Baseball and Softball

Exercise of the Week: Reactive Tennis Ball Shuffle

Improve Reaction Time for Tennis With Three-Ball Drill

Skipping Drills: The Missing Link From Your Speed Workouts

The Off-Season Baseball Speed and Agility Workout Program

STACK Challenge: 300-Yard Shuttle

Lengthen Your Stride for Maximum Speed

Foundation for Basketball Success

Develop Lightning-Quick Reactive Speed With Matt Zash