Baseball Speed and Power Workout

Speed & Power Workout

Speed and Power are the bread and butter of most sports. There are so many get quick ‘quick’ schemes out there for speed training it gets harder to tell what really works. Here is Athletes’ Acceleration’s very own structured Speed/Power day workout.

I. Dynamic Warm-up

5-10 minute warm-up
Loose skip
Hurdle pushup
Backwards loose skip
Double leg plow
Side shuffle
Leg circles
Side shuffle
Lunge w/ twist
Leg swings (front & lateral)
Skips for height

II. Speed Drills

A-skip
A-run
Backwards run
Fast leg
Accelerations 4x30m
III. Speed Workout

Acceleration Workout

3x 25 meters – push up (down position) start
3x 25 meters – push up (up position) start
3x 25 meters – seated (facing) ‘forward’ start
3x 25 meters – seated (facing) ‘backwards’ start

IV. Plyometrics

5 Double leg hops 4×6
Single leg bounds 3×6 each
Running alternating bounds 3×8

V. Weight Training

Hang Cleans 5×3
Deadlifts 4×4
Step-ups 4×4
Dumbbell Snatch 5×3

VI. Core Training

Stabilization – static (hold each position 45 seconds – repeat 3 times)
Swedish Abs:
Plank position
Side plank (on right side)
Side plank (on left side)
Bridge position

VII. Active Warm Down

All 2x 20 meters
High knee walk
Lunge w/ hamstring
Lateral lunge
Spiderman
Inch worm

Exercises can be added or subtracted depending on what the goal of the workout is, but all of our speed/power days will be in this outlined form. If we were doing a maximum velocity day (pure speed) our plyos would change because we would want to perform vertical plyos. Our core workouts change daily depending on what types of exercises we used the day before.

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Athletes’ Acceleration, founded by Latif Thomas and Patrick Beith, combines over 25 years of athletic and coaching experience to bring you the very best in speed development, strength and conditioning programs for coaches and athletes.

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