Improve your ability to steal home bases by becoming a faster athlete. Don't buy the excuse that "speed can't be taught." Here are three base-stealing speed drills that prove that it can. (Want more? See Guide To Base Running Strategy, Drills to Improve Your Base-Stealing and 4 of the Best Base-Running Drills)
Needed: A partner and a space covering 15 to 20 feet
Extra bases: My runners earn bonus points when they lean forward to catch the ball. This actually helps increase their speed, because they have to move faster to stay upright.
Extra bases: Pitchers can also benefit from this drill. Left-handed pitchers line up the same way as position players, but right-handed pitchers switch position so they face in opposite direction and start on their left foot. Pitchers end up transitioning from their third hop to a sprint using their plant leg, just as if they were on the mound.
Needed: stretch band and partner
Extra bases: During the first part of the drill, you resist your partner, using your lower body strength to hold him back. When your partner slows down, you begin to pick up speed. Use the force generated from resisting him to propel yourself to second base. Feel the slingshot effect forcing you to run faster through the finish line.