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 Baseball Performance & Injury Prevention Training
 At Home Speed Drills
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Posted - 08/27/2018 :  07:53:24  Show Profile  Reply with Quote
We know about the importance of first step quickness and the ability of a baseball player to accelerate. I’ve shared previously some of our common acceleration development drills, and today I thought I would share a few more! These drills aren’t overly taxing and can be easily added at the end of a warm up before practice on the field! All passwords are Rapidvideo.

1. Skips for distance are a personal favorite of mine because you get a lot of bang for your buck with this drill. In sprinting, the goal is horizontal displacement, or to project yourself forward. These skips, when done correctly, help the athlete to understand this concept as they push themselves forward. This can be accomplished with a broad jump, but the skipping can be a bit less demanding and safer in certain populations. They’ve also got to work on rhythm and timing with the arms and legs, which makes this an excellent athletic development tool for athletes of any age! Stay low to the ground and push!


2. Medicine Balls are incredibly versatile and allow athletes to train everything from mobility to power. This particular drill, the ‘Non Counter Movement Underhand Throw’ is another one of my favorites to include in an acceleration themed workout. The term non-counter movement refers to a freeze in the “loaded” position. This freeze forces the athlete to create force from a stagnant position, mimicking the requirements of accelerating. (Think, get going and get going fast from a still position). The theme here is horizontal displacement of both the ball and the athlete, so the goal is to throw the ball really hard! These types of drills often remind people how important it is to be strong. Power and strength may be two different qualities, but one can’t exist without the other. Use a lighter ball, focus on stopping the ball “on a dime” and let it rip!


3. Skip in starts are great for teaching rhythm and can be a great option for individuals who have a hard time accelerating in good positions. Drills like these encourage a firm and powerful first step during the transition of skip to run. In order for an athlete to buy into a concept, they must be put into situations to be successful, which is why I like drills like these because the momentum moving into the run can help people “feel fast.” Variations like this are a great low-level way to spice up speed sessions.


We hope this is helpful! Have a great week, and as always feel free to comment with questions or topic requests!

All the best,
The Rapid Team

Andrew Gordon, MS, CSCS

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