Baseball Speed and Sprint Conditioning

Sprint Conditioning – 2 Great Sprinting Exercises to Improve Your Speed and Conditioning!

If you know how to improve your sprinting speed and conditioning level of fitness then you need to find a flat open field and a couple of markers (cones) to set up. In order to improve your speed and total conditioning you will need to practice putting undue stress on your body by sprinting and implementing variations of sprints. Besides loading the body this is another way to challenge your nervous system to fire quickly which in turn will give you that explosive power you need for speed.

1. High Knees Into Sprints: This particular drill is a wonderful exercise to implement into your speed training program to get you used to firing your knees up in front of you and giving you that hip drive you need to propel your body forward. To start, all you need is about 30 yards of distance. Set up your markers at each end. Line up beside a marker. From here perform high-knee runs for the first 10 yards really concentrating on your running mechanics. You want to get as many high knees as possible within the first 10 yards. After the first 10 yards you will want to quickly transition into a full sprint for the remaining 20 yards. This drill is great for getting you conscious of your running mechanics and body control in order to improve your linear speed.

2. Power Skips Into Sprints: This particular drill is a great exercise to perform to transition from a more intense plyometric into a full sprint. To begin, line up on the marker. You will want to bound forward by alternating the bounds off of each foot. Do this for the first 10 yards and quickly transition into a full sprint for the remaining 20 yards. This is a great drill to improve your speed and conditioning by getting you used to quickly exploding off of each foot with each bound.

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