Baseball Speed Training Tips

Speed Training Tips

by Patrick Beith CSCS, PES, USATF Lv. II

When training speed, I advocate a short to long program. That is, begin with short acceleration work (10-30m) and as technique is perfected begin to extend the distance of each repetition. An athlete can’t be expected to run well for 100m or more when they have poor technique over the first 20-30 meters. In the example workouts, notice the progression of the distances for the speed work.

The most effective means of training speed and maximizing the potential of athletes continues to be a hot topic. On a daily basis we receive questions along these lines. Today I recieved a question from a member of my Speed Training Digest newsletter list, so let’s have a look at a question concerning this very topic.

Question:

Hi Patrick, Once again I would like to pick your brain on speed. I have a disciplined athlete who is running for a program that is very lack luster and has actually crippled her performance. They had their first meet a couple of weeks ago. She ran a 13.1-100M, 200M around 27.0 but she ran a decent 59 400M. I am pulling her away from those ridiculous work-outs and taking her back under my wings because I do not believe in watching athletes of the past fall off due to poor coaching, especially with this being her senior year. Three years ago during summer track, I had her around 12.7 in the 100M at 14yrs of age. I believe that I can get her 100 down to around 12.1 and her 200 around low 24 within a couple of weeks, maybe three. Does that seem attainable to you? I have my ideas of what I will do. Do you have any suggestions?
Coach J

Answer:

Coach J, Without knowing what she has specifically been doing for workouts, I can only assume that not much of it is specific to sprinting. Her 400 time is pretty fast relative to the 100 and 200 time she is running so it sounds like she being trained more like a mid distance runner and her natural speed and endurance are carrying her through the 400.

In regards to her 1 and 2, if your goal is to drop her times significantly over the next few weeks, I would say it is time to get back to the basics. And by basics I mean speed work. I would stick to a format based almost entirely of speed and speed endurance work, with her recovery days being very basic and with minimal, if any, tempo running or road work. She clearly has talent that is not being utilized. If someone were to hand me this athlete today and say ‘fix her in 3 weeks’ this is what I would generally do with her.

A few things first.

You and I know the weight room is critical to increasing strength and power but if she isn’t actively working out in the weight room, there isn’t enough time now to begin. Even neurological adaptation would barely be showing after three weeks.

Plyos: Progress with them as she feels capable. Though that would be something I would determine based on her natural strength levels and current strength to body weight ratio.

In a nutshell, assuming a 5 day training schedule with Saturday being the meet (you say they don’t compete much so I’m being general here) 2 speed days per week plus the meet.

I wouldn’t do much tempo work or slow running because I think she’s done plenty of that. If I used it it would be for recovery purposes, not as a means of aerobic conditioning. I would stick with speed day, rest day, speed day. The 200 is almost entirely anaerobic so what purpose does a lot of aerobic conditioning serve?

Week 1

M: 4x30m, 3x40m 3 minutes rest between reps, 6-7 minutes between sets. full speed in spikes, out of a 3 pt stance or half 3pt stance, half out of blocks. plyos: 5×5 double leg bound for distance. 3′ rest Tu: light conditioning circuit, hurdle flexibility, foam roller W: 5-6x fly 30 with a 15-20m buildup. plyos: 3×8 tuck jump, 2×20 alt leg bound. 3-4′ recovery TH: 800m jog, rope stretching, foam roller F: pre meet – full dynamic warm up, 3-5 x 25m out of blocks. turn and straight. Sa: compete

Week 2 (keep the recovery days similar, essentially using them as jogging/stretching/massage types of days. the hay is in the barn. she’s already in shape, just not the shape we need her to be in)

Once during week 2 and once in week 3 I may do an easy tempo day for recovery. I’m a fan of 10x100m@70-75% with 30 seconds rest. If the athlete can’t recover I increase the rest slightly.

I really like max velocity work because it combines accel work as well as full speed running with the necessary relaxation. However, proper acceleration mechanics are also critical so where I use accel work vs Vmax work depends on the strengths and weaknesses of the athlete. I use sprint-float-sprints with smart/experienced runners as well.

Week 2 M: 4x50m out of blocks, 2x60m from 3 pt stance, full recovery plyo: 5×5 dl bound for speed and distance. W or TH: 5-6 x fly 40 with a 20m buildup (4-5′ rest) plyo: 3-4x20m alt bound, full recover

Week 3

M: 5xfly50 w/ 20m buildup 6-7′ rest plyo: 2x30m alt leg bound with a 5m runup W: 80, 100, 120 @ 95%, full recovery (no plyos)

If you have any speed training related questions, please feel free to contact me through my website: www.AthletesAcceleration.com

About the author:

Patrick Beith is a Performance Consultant for Athletes’ Acceleration, Inc, http://www.AthletesAcceleration.com.

To learn more about speed training and for free access to Coach Beith’s Speed Training Report – Secrets to Developing Dominant Speed visit: http://www.CompleteSpeedTraining.com