Speed/Agility

A previous post, Jump Rope in Baseball – Back to the Future, outlined the benefits and procedures of jumping rope. But what if you don’t have a rope or if you are working with a relatively large group and don’t have enough ropes to go around? Use line jumps and hops. Line jumps (two feet) and line hops (one...

Agility is often defined as “the ability to start, stop and change directions under control” and is essential for successful performance in team and individual sports. It is not uncommon for some coaches to have athletes perform a series of agility drills, e.g., pro agility run, T-run, 3-cone run, etc., hoping...

The kneeling rotational start is an effective exercise for teaching proper body alignment and force production when accelerating from a stationary start in the frontal plane. It’s also a natural progression from kneeling starts in a sagittal plane to kneeling starts in the frontal plane. The exercise starts with the...

The kneeling start is an effective exercise to teach proper body alignment, force production and recovery angle for the trail leg when accelerating from of a stationary start in the sagittal plane. When an athlete can effectively accelerate in the sagittal plane, he is taught to accelerate from a stationary start in...

Wall ball as played by the Texas Rangers is a variation of a game played on many playgrounds by children of all ages. It’s a relatively simple game that requires a minimum of equipment. All you need is a secluded flat wall, a level concrete or asphalt playing surface and a bouncy rubber or tennis ball. Before...

James Clifford and Rob Fumagalli, Seattle Mariners MLB and MiLB Strength and Conditioning Coaches, discuss and demonstrate creating proper ground angle and lateral drive.

The top box in the stack is either a 36- or 42-inch plyo box. If you have either one, please put them away. In fact, unless you are training some great athletes, put your 30-inch box away too. I have dubbed the big plyo boxes “Idiot Boxes”. Idiot boxes are jumped on by young men (it is always young men) looking to...

Change of Direction Forwards/Backwards.

Low Box Lower Body Drills with 5 Yard Shuffle Between Boxes

Sandbell Lateral Throw.