Professional Baseball Strength & Conditioning


10×100 Yards in 10 Minutes
By Jose Vazquez, PT, RSCC and Gene Coleman, Ed. D., RSSC*E
In past years, professional, college, and high school players would have completed the various phases of the training year plus pre-season (amateur) or spring training (professional) and be 3-4 weeks into the season or on-line to start the season by now. Today, however, with the risk of possible infection, team workouts are prohibited at every level, gyms and batting cages are closed, and players are in limbo as to how to prepare for a season that has no definitive starting date. The purpose of this post is not to provide a comprehensive program to ensure that players are prepared for the eventual start of the season. Rather, the purpose is to present a running workout – “10 hundreds in 10 minutes” – that all players can do 1-2 times per week to help maintain aerobic fitness without the monotony and constant pounding associated with jogging.

In previous years, this workout has been used as a both a “readiness” test of fitness and as a training workout used primarily by pitchers during the off-season, spring training and in-season to increase and maintain both aerobic and anaerobic capacity. With the uncertainty of when the season will start and the importance of being ready for the resumption of workouts and league play, some players might be looking for an effective training workout that will challenge their fitness level and improve or maintain their aerobic base.
How to do it. 
1) You start by striding 100 yards in 20 seconds or less which is comparable to or a little faster than a conventional tempo run
2) You immediately turn around and jog back approximately 70-75 yards before walking the last 25-30 yards to recover
3) The goal is to stride down and be back to the starting line in one minute or less
4) At the end of a minute, you run again with goal of getting down and back again in one minute or less
5) This sequence is continued until you run 100 yards down, jogged and walked back 10 times in 10 minutes or less
How often.
1) Do the workout 1-2 times per week but not more than 3 times per week with at least 1-2 days between 10×100 runs to ensure adequate recovery
How fast.
1) Start by trying to get down in 20 sec and back in 40 sec including the walk
2) Reduce the time to get down to 18 sec and back in 42 sec including the walk
3) Strive to get down in 15 sec and back in 45 sec including the walk
Rules of the run:
1) You must stride down and jog part of the way back; the longer the jog back, the shorter the recovery walk and vice versa, but you have to be back in 10 minutes
2) You are not allowed to jog down and jog back; you must stride, jog and walk
3) The amount of recovery is a function of how quickly you can get down and back
4) Gradually reduce the amount of time it takes to stride down and increase the amount of time needed to jog and walk back
5) When using the run as a “readiness” test, you pass if you are able to complete all ten 100-yard runs (stride, jog and walk back) in 10 minutes or less, and you fail if you are not back to the starting line before the next 100-yard run is scheduled to start
Jose Vazquez, PT, RSCC, is the Major League Strength and Conditioning Coach for the Texas Rangers. Gene Coleman is a S&C consultant for the Texas Rangers, Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager
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