For many years, baseball-conditioning programs have been based on weight training and power. But in recent years, speed, agility and power programs have become a major part of baseball training to help improve the skill of all athletes on the field. In particular, speed has had a profound effect on baseball players.
The most common definition of speed is stride length multiplied by stride frequency. But one important aspect to this equation, which can greatly impact stride length, is power. Attaining these three goals, stride length, frequency and power will enhance an athlete’s overall speed. There are “Four Levels of Speed,” which I take athletes through during the off-season:
- Speed dynamics and muscle memory
- Aerobic conditioning: 1 minute jogs / 30 second jogs
2. Sports Conditioning
- Anaerobic Conditioning: (15-30 second training; 1:2/3 work rest ratio)
- Work on Stride Length (for example high knee runs, then perform sprints on inclines such as hills, stadiums, etc.)
3. Game Shape Conditioning
- 10 second sprints
- Work on Stride Frequency (for example butt kicks; also performing linear drills through a ladder and attaining fast arm action)
- Power training (for example, adding sleds to work on acceleration, a baseball players take off)
4. Peak Performance = SPEED
- Ready for 60 yard sprints or stealing bases
- Stride length x Stride frequency + Power
Levels 1 and 2 always can be performed during the season to maintain speed. Why? Flexibility, strength in hip flexors, and strength in hamstrings are often over looked, which may cause injury during the season. Many athletes hit a roadblock or lose speed during the season as well due to fatigue and/or a loss in flexibility, for instance. Performing Levels 1 and 2 may prevent that from happening when training properly.
For more information, please visit www.dsa-training.com.
Lilian Abdelmalek was recognized by many for her ability to teach and train with some of the best athletes in the world and has built a reputation for being one of the leading sports performance coaches in the nation. As founder and CEO of DSA Training (Dynamics of Speed and Agility Training) she has had over seven years of experience training athlete’s in the NFL, NBA, and MLB. Located in Marietta, Georgia DSA has become home to hundreds of high school and college athletes striving to become professionals in their sports. DSA has had many successful years, successful clients, and continues to grow.