Given a structured speed and agility program for baseball players during the off-season, your December should consist of resistance training. By now, you should have done basic speed training such as performing specific exercises to achieve proper form for stride length, frequency and proper body position for acceleration training.
You also should have done strength exercises like lunges, squats, etc. using your body weight to lay the foundation for power and explosiveness.
This month, the two types of resisted training you should incorporate into your training are:
- Sled pulls (specific for sprints and acceleration)
- Resisted lateral movement using ankle bands or ankle cords (specific for hip and glute strength used for change of direction as well as speed training)
After learning proper body position (maintaining approximately a 45 degree angle during take-off from a first base stance, as well as proper knee drive and arm action), you may add a weighted sled to your training. Professional baseball players will use about 90-100 pounds on the sled; high school athletes will use 45-70 pounds of weight for a distance of 10-15 yards (30-45 feet) during their sprints.
Resisted Band Training
Resisted lateral movement will allow you to strengthen your hips and perform single leg strength exercises, important for change of direction. An athlete must have single leg strength to accelerate and decelerate to prevent injury. In regards to speed training, resisted bands will strengthen underactive glute muscles that are used to develop maximal speed. To work your hip and glute muscles, put a resisted band around your ankles, perform lateral sidewalks and forward walks while keeping your hips low, toes forward and chest up. These exercises may be performed for 10 steps each leg for three sets.
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 7 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.