Professional Baseball Strength & Conditioning

Speed/Agility

Plyometric ankle jumps, also called “ankling” are designed to increase strength in the muscles of the anterior shin, minimize ground contact time and activate the stretch reflex in the muscles of the calf and ankle to increase strength, speed and power when performing linear and lateral movements. Because we are...

The most important thing to remember about getting faster is: “In order to improve speed, you must run fast in training.” So, running up and down a track or field at 60-70% of max effort will not make you a faster runner. Research indicates that you must run at 95-100% of max speed to increase sprinting speed. In...

Track and field coaches divide sprint training into three components; acceleration, maximum velocity, and speed endurance. Acceleration is the process of increasing your velocity. Maximum velocity is running all out. Speed endurance is your ability to maintain your maximum velocity. For a sprinter, all three are...

An efficient runner will accelerate without thinking about it. If you try to run harder, you’ll tighten up and slow down. How many times have you tried to move your legs faster in order to beat out an infield hit or tried to “kick it in” after rounding third only to tighten up and slow down? Have you ever tried harder,...

The game of baseball is all about getting out of the box quickly and reaching max speed as fast as you can. When getting out of the box, you need to run as hard as you can for the first 15 yards. If you are slow over the first 15 yards, it is nearly impossible to make up time toward the end of a run. Baseball is a...