To get faster for baseball and softball, your first inclination may be to sprint around the bases. This is an effective way to increase your speed, but only if you have a foundation of strength.
Speed by definition is stride length multiplied by stride frequency. To increase these two factors, you need to build strength, stability and mobility around your joints. (Learn more about how to improve stride length and frequency.) This allows you to put more force into the ground to propel your body forward and stride through a full range of motion. Plus, you decrease your risk of injury.
But, you can't just jump right into a workout program. You must factor in your age and level of experience. If not, you may not have the necessary strength or muscular development to maintain proper form, which can cause muscle imbalances and lead to injuries.
The workout below, performed twice a week, is safe for baseball and softball players 8 years old and up. Allow for a two- to three-minute rest between exercises to ensure you can control your body throughout each movement. And make sure to follow the recommended rep ranges.
- Beginner - 1x12 each exercise, twice per week
- Intermediate (After 4-6 months) 2x12 each exercise, twice per week
- Advanced (After 12-15 months) - 2-3x12 each exercise, three times per week
- Ankle Rolls (Clockwise and Counterclockwise)
- Calf Raises
- Single-Leg Squats
- Reverse Lunges
- Forward Lunges
- Over the Hurdle
- Single-Leg Arm Drive
- Wall Repeats
Read more about the best exercises for baseball speed training.
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