These drills include progressive sprints and speed endurance intervals to train speed beyond initial acceleration. The volume of this section is slightly higher, serving to improve your overall conditioning level in preparation for Spring Training and the season ahead.
Line Drill Sprints (40 and 60 Yard Versions)
- Set up a 40 to 60 yds course of cones placed every 10 yds (i.e. Start, 10, 20, 30, etc.)
- This drill is designed to progress running form, arm swing, stride length, and stride frequency at peak velocity
- Initiate the drill using a baseball start (i.e. crossover step)
- Every time you pass a cone work on increasing your arm action and stride length
- Think of the cones as gates you must pass through before they close on you
- 45 to 60 sec rest between maximal effort sprints
Cut 60 Yard Sprints – Cut 60’s
- Cut 60’s are a 30 yds course sprinted down and back
- Complete one every 30 sec (i.e. 10 sec sprint – 20 sec rest)
Full Gassers
- Gassers are a 50-52 yds course sprinted down and back
- The distance is the width of a football field
- Catchers – 40 sec or less – 1:20 rest
- Infielders – 38 sec or less – 1:20 rest
- Outfielders – 36 sec or less – 1:20 rest
100 Yard Striders
- Striders are a straight 100 yds run at an intensity of 80-90% effort
- For reference, 100 yds is equivalent to center field from the foul line along the fence
- Complete one every 60 sec (i.e. 15-20 sec strider – 40-45 sec rest)