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 Baseball Performance & Injury Prevention Training
 Acceleration in Baseball
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Posted - 05/14/2018 :  08:03:01  Show Profile  Reply with Quote
One of the most impressive skills a baseball player can display is first step quickness. That one step can often be the difference between out or safe. In physics acceleration refers to a change of speed, and in sport it’s typically advantageous to change speed in a short amount of time. In terms of baseball, think of acceleration as the ability to “get going” from a still position (stealing second base).

Rapid’s training philosophy includes quite a bit of acceleration, because it pairs very nicely with strength training. The stronger you are, the more force you can put into the ground, and the faster you go! Below are a few technical development drills that teach proper positions and angles for acceleration mechanics. Simply click the link to view the video! (Password is Rapidspeed)

Posture Holds teach position and allow the athlete to be aware of where his or her limbs are in space. Additionally the wall allows the athlete to get into the lean that creates appropriate angles. Be sure to emphasize the triple extension of the hip, knee, and ankle (think straight leg).

Partner Resisted Marches build on the posture holds from the wall and allow the athlete to start moving forward. Arm action should come primarily from the shoulder so that the hand moves in a “chin to hip” action. Be sure to use the band’s resistance to hold a proper lean and “push the ground away!”

Crossover Steps teach the athlete how to get into an advantageous position to “steal” a step by creating proper shin angles. Open the front foot slightly and “feel the inside edge of your shoe” to create this angle. Imagine stealing a base with this drill.

We hope this helps! These drills are low intensity and can be easily included in a practice warm up. Please feel free to request topics for future posts!
Best wishes,
The Rapid Team

-Andrew Gordon, MS, CSCS
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