I. Dynamic Warm-up

* 5-10 minute warm-up
* Loose skip
* Hurdle pushup
* Backwards loose skip
* Double leg plow
* Side shuffle
* Leg circles
* Side shuffle
* Lunge w/ twist
* Leg swings (front & lateral)
* Skips for height

II. Speed Drills

* A-skip
* A-run
* Backwards run
* Fast leg
* Accelerations 4x30m

III. Speed Workout

* Acceleration Workout
* 3x 25 meters – push up (down position) start
* 3x 25 meters – push up (up position) start
* 3x 25 meters – seated (facing) ‘forward’ start
* 3x 25 meters – seated (facing) ‘backwards’ start

IV. Plyometrics

* 5 Double leg hops 4×6
* Single leg bounds 3×6 each
* Running alternating bounds 3×8

V. Weight Training

* Hang Cleans 5×3
* Deadlifts 4×4
* Step-ups 4×4
* Dumbbell Snatch 5×3

VI. Core Training

* Stabilization – static (hold each position 45 seconds – repeat 3 times)
* Swedish Abs:
* Plank position
* Side plank (on right side)
* Side plank (on left side)
* Bridge position

VII. Active Warm-down

* All 2x 20 meters
* High knee walk
* Lunge w/ hamstring
* Lateral lunge
* Spiderman
* Inch worm

Exercises can be added or subtracted depending on what the goal of the workout is, but all of our speed/power days will be in this outlined form. If we were doing a maximum velocity day (pure speed) our plyos would change because we would want to perform vertical plyos. Our core workouts change daily depending on what types of exercises we used the day before.

————————-

Athletes’ Acceleration, founded by Latif Thomas and Patrick Beith, combines over 25 years of athletic and coaching experience to bring you the very best in speed development, strength and conditioning programs for coaches and athletes.

Get the FREE Complete Speed Training Newsletter now at http://www.athletesacceleration.com.

Related speed and power baseball training posts:

1. Baseball Workout to Develop Hitting Power and Blazing Speed
2. More Baseball Speed Training Tips

Serious ball players are always looking for ways to get an edge on the competition – to gain an advantage. It’s why you spend so much time researching methods of training that will make you faster and stronger – without taking too much time to get results.

That’s why I believe that running hill sprints (which includes running bleachers and stairs) is a must for any baseball player looking to be the best.

This is because hill sprints provide a number of benefits to the baseball player. Here are the Top 5:

1. Hill Sprints Provide the Perfect Combination of Strength and Speed Training.

It’s like lifting weights and sprinting at the same time. The hill gives resistance to your sprints, making them more difficult while being shorter in distance and duration. Including hill sprints in your training program can bring great results in as little as 15 minutes 1 or 2 times per week.

This training can help you develop great strength and power in your hips – the key to hitting farther, pitching harder and throwing longer.

2. Hill Sprints Build Stamina.

Endurance is something that every baseball player needs to keep consistency in your play in the later innings – but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won’t work. When is the last time you had to jog around the ball field at 60% of your max heart rate for 30 minutes straight? Instead, your endurance training needs to mimic the demands of your sport. Those needs being – short bouts of intense exertion alternated with periods of lower intensity movements.

Hill sprints provide just this type of interval training. They will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the “sprints.” Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to “go hard” at a steady state.

More and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting. (And you can gain these benefits in incredibly short workouts). This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.

Without this endurance, your body will become fatigued as the game goes on (especially if it goes into extra innings). Fatigue can lead to a decrease in performance and the loss of your form and technique. Being tired can also lead to a lack of focus, which can kill your batting average or your pitching consistency (not to mention lead to costly errors).

Want to stay fresh and win in the 9th inning (and beyond)? Hill sprint.

3. Hill Sprints Increase Your Speed and Explosiveness.

Let’s face it. Speed kills. Whether it’s for stealing bases or chasing down a fly ball, speed development is key to your success – and hill sprints can help you get there.

Hill training promotes two important factors of your speed: hip strength and quickness.

First, when you run hill sprints, you will immediately feel the difference in your hips – especially your quads and glutes. Improving these “pushing” muscles in your legs will help get you up to full speed faster – greatly improving your chances of making it to the next base or covering ground to make a play.

Secondly, hill sprints can improve your quickness. Sprinting up hill forces you to shorten your stride slightly. This shorter stride forces you increase the turnover of those strides – making you run faster. Faster feet also translate into a lightning-quick first step – a great asset to have in any ballgame.

4. Hill Sprints Improve Your Mental Toughness

Besides all of the physical benefits of hill sprinting, they also promote mental toughness and goal-setting.

Looking up at the hill can be daunting when you are fatigued and nearing the end of your sprint session. By using the hill as a metaphor, you can see the importance of having a goal (the top of the hill), taking the steps necessary to reach it (one step at a time up the hill), and celebrating your success when they reach that goal (just like you’ll celebrate after winning your next big game). Looking back down the hill after your workout, you can feel the satisfaction of accomplishing something that may have seemed an impossible obstacle.

With all of these benefits for you as a ball player, adding hill sprints to your training program should go to the top of your To Do List. It’s no coincidence that Ichiro Suzuki and other baseball greats include hills and stairs in their off-season training.

Make yourself stronger, faster, better conditioned, injury resistant and mentally tough with this “old school” training. You and your fans will be glad you did. The opposing team won’t be quite as happy…

Tim Alan Kauppinen, or Coach K, has over 20 years experience as an athlete and coach. He has worked with athletes of all ages and abilities in track and field, basketball, speed training and strength and conditioning after graduating from the University of Wisconsin – Madison with a coaching emphasis. This has given him the privilege and the opportunity to coach athletes who have become conference champions, state champions and Division I college players. Coach K is the author of the Uphill Fitness Training, Ultimate Insider Speed Training Secrets and Iron Shins programs. He also publishes a FREE daily training email newsletter.

Tim can be contacted through his website at
http://www.makesyoufast.com/power_hill_sprint.html

Article Source: http://EzineArticles.com/?expert=Tim_Kauppinen
http://EzineArticles.com/?Baseball-Performance-Training—Why-Every-Baseball-Player-Should-Hill-Sprint&id=600282

Related speed and power baseball training posts:

1. How to Increase Baseball Speed with Hill Running
2. Athletic Baseball Performance Training

Speed is always trained in a backwards way in baseball. If you don’t know how to solve this speed problem you will never achieved peak performance on a consistent level.

The way that speed is usually trained is done in the following manner:

- Learn the basics in baseball
- Practice these basics at slow speed
- Then they’ll train at fast speed
- Finally they want to achieve the fastest speed possible
- Now they’ll hope or assume that when they need this speed that it will be there at the right time during their performance.

Although the above sequence will produce some level of speed it won’t work in the long run because there isn’t any control over this speed process.

The proper way of learning speed should be done in following way:

1. Learn the basic movements and techniques at slow speed. This will enable you to feel, assess and control all your movements at the proper level of speed because you’ll have the proper amount of time to go through this process.
2. Then you should only go to medium speed because now you have some knowledge and training so you should be able to advance to medium speed while still having the proper form and techniques of the basics.
3. Only after you’ve gone through Slow and Medium speed should you attempt to train at Fast speed. Now you will be ready and able to achieve peak levels of speed because you’ve gone through the natural progression of Slow, Medium and Fast.

With all of this said the reason athletes train ass-backwards is because they only train on the physical side.

This is ok to a certain extent but you need to do is to train your mind in order to have it control the exact speed of your body. Where 100% of the players focus on the physical side they should focus on learning speed through their minds first. There is a simple technique that once you use it with your mind will enable players to master and control the exact speed they want instantly.

What this technique will produce for you is it will enable you to achieve peak speeds to your level of skill and training. The nice thing about this speed training is it will reduce the amount of training time while giving control over your speed while maintaining a consistent performance in baseball.

If you want to learn more about mastering this speed technique, go to the link below and you can download your free report called: “Why Athletes Fail & What To Do About It”. Click here now: http://www.VictorCormier.com

Victor Comrier

Inventor of “The 9 Secrets Of Peak Performance In Sports”

Website: http://www.VictorCormier.com

Article Source: http://EzineArticles.com/?expert=Victor_Cormier
http://EzineArticles.com/?Baseball—Why-is-Speed-Done-Backwards&id=2321051

Related speed and power baseball training posts:

1. Baseball Speed Training – 3 Ways to Develop It
2. How to Develop Baseball Speed

Those spring days that I spoke about in Part I of this series are fast approaching. I can only assume (which you shouldn’t do) that the gloves are being oiled and that we’ve been swinging the stick in the cages and working out hard for our up-coming season.

In the last article, I had given you a starting point to speed training with various drills to assist in the development of your agility and first-step quickness.

Before diving into a sample program that I have used with athletes, let’s take a look back at a few of the points that I made last time, just to ensure we understand our goals.

First, you are not training for a track meet. If you run track that is fine, but in this case we are looking to improve our speed for the benefit of our sport. When you are waiting to steal a base or get that jump that is needed from the outfield to run and dive for that fly ball, you don’t have the luxury of getting into a perfect stance and waiting for the gun to fire.

Second, aerobic endurance work will do nothing to enhance speed. I don’t’ care how fast you run the mile, it doesn’t mean you can get from Point A to Point B fast. Take a look at the difference in body composition between a top marathon runner and a world-class sprinter.

Ok, with those two points hammered home let’s take a look at a sample workout that I have used with some of my athletes. This speed session is going to focus on the development of the 30 and 60-yard sprint work that is often incorporated into baseball camps.

Before I have my athletes or clients engage in any type of physical training I always prescribe some type of dynamic warm-up. This time is used to elevate the body’s core temperature and prepare the joints for the up-coming session.

Because of the movements required in baseball, we must make sure that we warm up the rhomboid (back of the shoulder) muscles. These muscles are responsible to keeping the shoulders healthy because of all the forward over-hand throwing motions when playing. We will also want to make sure that our lower body is activated in the warm-up to help with hip and leg mobility.

Contact me if you don’t know how to prescribe or set up a proper warm-up. If you are just jogging a lap and static stretching before your games, then your wasting time.

The Session:

This a sprinting rotational ladder that I have used with some of my athletes and I have varied the distances and the amount of the volume or total sprint work depending on their age and their current athletic level.

• Your rest periods will be 1 minute between each sprint.

• You will need 4 cones (or something just to mark off the appropriate distance)

• You will only be sprinting to either a 15, 30 or 60 yard marked distance.

Set your cones up giving yourself a starting point and then place one cone at 15 yards, one at 30 yards and the final cone at 60 yards.

• When sprinting 15 yards you will start from a push-up position lying flat on your stomach.

• When sprinting 30 yards you will start from a lateral position (similar to stealing a base.)

• When sprinting 60 yards you will start from a normal two point athletic stance.

• You will complete all of the 15 yard sprints before moving onto the 30’s and so on.

Bracket 1.

15 yard sprint = 5x (times)

30 yard sprint = 3x

60 yard sprint = 1x

Bracket 2.

15 yard sprint = 1x

30 yard sprint = 5x

60 yard sprint = 3x

Bracket 3.

15 yard sprint = 3x

30 yard sprint = 1x

60 yard sprint = 5x

After your final rest time, finish the workout session with a static stretch routine.

A couple of key points that I would like to make.

• First, when taking off from a push-up position make certain that you are looking into the ground. If you are looking upward this causes the head to pull the rest of the body up too fast during the acceleration phase of the sprint. 15 yards is about acceleration!

• Second when running the 30-yard sprints alternate the lateral direction you are facing.

• Third, when running the 60-yard sprint, RELAX! You won’t be fast if you are all tensed up.

• And finally, don’t lie down between sprints. I actually prefer my athletes to walk around or back to the starting point.

Once again this is just a sample of something that I use. It’s not the end all, but it works. Give it a shot and let me know how it works for you. I will outline a weekly program in the future.

Until then remember keep having fun and work hard!

Shawn is an independent performance coach. He is a graduate of Waynesburg College where he was an all-conference defensive back and attended CFL/NFL tryouts in 1994. He is a certified Renegade Training practioner under world renown Strength & Conditioning Coach John Davies, and is a certified Speed / Agility and Quickness Trainer through N.E.S.T.A. (National Endurance and Sports Trainers Association)

Visit his website http://www.gamespeed.biz which is the most comprehensive web site regarding performance training for anyone. He delivers top notch products and information for anyone!

Article Source: http://EzineArticles.com/?expert=Shawn_Moody
http://EzineArticles.com/?Understanding-Baseball-Speed-Training:-Part-2&id=181484

Related speed and power baseball training posts:

1. Baseball Speed Training Tips
2. Baseball Speed Training Drills with No Equipment

I remember the spring days very well. My friends and I would be outside at the first sign of warm weather. We would grab our ball gloves and stomp through the damp muddy ground to play some catch or perhaps engage in an intense game of run-down. Whatever the activity may be, we all knew that our baseball season was fast approaching.

Like any young athlete we were always looking for ways to improve our game and gain a step on our competition. And like any young athlete we always looked to our superiors for advice. At times they would offer suggestions and teach us a thing or two, but more often than none we usually picked up ideas from observing them.

The one memory that is very vivid in my mind was a training technique that we used called “jogging”. We would band together like a small platoon and jog around the local football field. I can’t remember how far we would jog or for how long? But I can tell you that we jogged and took it quite serious. Sometimes we would jog twice a day; once in the morning and again in the evening.

Now my question is: What the hell does jogging have to do with baseball?
Let me think for a minute………..oh that’s right, NOTHING!

The purpose of this article is not to give you a speed program or template to follow, but rather outline some ideas that you can implement right away to get on the right track to help increase your speed for your game. So let’s get to it.

First and foremost you are not an Olympic sprinter. You are a ball player. I say this because when I was working with a young player; his father had made the observation that his son’s running mechanics did not resemble Maurice Greene or Tim Montgomery? I almost fell over. The boy was only 12 years old and just looking for support. He was nowhere near his physical limit. He’s 12 dad! Greene and Montgomery work on sprinting (straight ahead) every single day. They are Olympic athletes with Olympic trainers! We need to be cautious of our mechanics but we are ball players.

Next, aerobic training is pretty much a waste of time. That’s right all of that jogging I did; not going to help me in baseball. There is nothing in baseball that is done aerobically. When was the last time you witnessed a pitcher jogging back-and-forth from the pitcher’s mound to home plate over and over again? Hopefully never! Baseball requires hand and eye coordination and explosive acceleration to get from point A to point B. The last time I checked, it’s only 90 feet between the bases. Ok, depending on what level of baseball you are playing! But you get my point. So, why train slowly, if our sport needs us to be fast?

So what exactly do we need? Most multi-directional sports such as baseball, football, basketball, soccer and tennis require us to have that first-step quickness, acceleration and agility. Have you ever noticed how quickly a major-league infielder reacts to a ground ball? They can take one or two steps perhaps dive and field that ball and turn and make a play. This doesn’t happen from jogging!

Here are some drills that can help you get started. I always prescribe a dynamic warm-up before jumping into any type of agility or sprint training to elevate the body temperature and warm the connective tissue in the joint areas.

• Set up two cones or bases (just so you have a starting and finishing point) approximately 30 yards from each other. Have a partner hit the baseball or softball into the ground and you take-off when you hear the sound and sprint to the designated spot or cone. Remember that when you are playing sports you rely on several of your senses and this drill will help increase your auditory response.

• Have one of your parents throw the ball from behind you and you run in the direction of the ball based on the visual cue. Now you are relying on your visual sense to help develop that speed you need for your game.

• Play a mock game of game of baseball by yourself or with friends. But play it backwards, pretend to hit the ball from home plate swinging opposite of your normal swing and run to third base. Then get a lead off and steal second and so forth. This will seem quite confusing to your body because we’ve become so adapted to playing our sport in one direction.

• Simply a good game of tag with friends will help to increase your agility and first step quickness. Sounds fun…well it should be.

• The centipede: If you have ever observed a centipede walking on the ground you will notice that his tail end always follows along in different directions that the head is moving. This drill will require a few of your friends. Simply form a straight line with roughly 3 yards between each one of you. The person at the front of the line begins the drill by starting with a slow jog and each person will follow accordingly. The leader can then change the tempo and direction of the run as he or she chooses and those following need to mirror that movement. Thus simulating the tail of the centipede.

Remember this is just a starting point. These simple drills will deliver the change of direction and acceleration skills needed for the game of baseball or softball.
In part II of this series I will outline a basic template for a speed program so that you can see how to put some of the pieces together.

Until then; remember keep it fun and work hard!

Shawn is an independent performance coach. He is a graduate of Waynesburg College where he was an all-conference defensive back and attended CFL/NFL tryouts in 1994. He is a certified Renegade Training practioner under world renown Strength & Conditioning Coach John Davies, and is a certified Speed / Agility and Quickness Trainer through N.E.S.T.A. (National Endurance and Sports Trainers Association)

Visit his website http://www.gamespeed.biz which is the most comprehensive web site regarding performance training for anyone. He delivers top notch products and information for anyone!

Article Source: http://EzineArticles.com/?expert=Shawn_Moody
http://EzineArticles.com/?Understanding-Baseball-Speed-Training:-Part-I&id=164576

Related speed and power baseball training posts:

1. More Baseball Speed Training Tips
2. Quick-Feet Agility Training for Baseball

Muscles are funny! They will respond to whatever training stimulus that you place on them. Its like working with a child or a pet to some degree. In other words, if you train your muscles for size characteristics then muscles will give you size characteristics, if you train for strength characteristics then muscles will respond by getting stronger, and if you train them to be explosive and quick in nature then they will respond accordingly. Whatever you want your muscles to do you can exercise and condition them to do it. So for the sake of this article I want to point out how kettlebells will get them faster!

The key to any of the characteristics of specific muscular development is strength. I have said that tension is the key to building strength. Kettlebells are a great way to tension the body and build strength. The great thing about kettlebells is that they can be manipulated and structured in such a way as to build on brute force strength, as well as, explosive muscular power. This is how they can help you to build on your speed and athletic performance. When you execute what I like to call strength endurance movements such as double-arm swings, single-arm swings, and overhead snatches you engage your body to produce a great deal of quick explosive movements.

This particular type of lifting with kettlebells enhances both your base strength and your overall conditioning. These “quick” movements produce that power you need in order to be fast and quick. It keeps your body “sharp” so to speak. It does this by stimulating your nervous system thereby training your body to perform quick explosive actions with an additional load. This is how you get faster, because if you can perform these quick explosive movements with an additional load then you won’t have any problem moving your own body-weight around when its time for competition!

To enhance your speed you need to utilize the power of kettlebell training. Feel free to read my other material on kettlebells and how you can develop more of whatever you want, and how to teach your muscles to do it.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html
I’m Brandon Richey the Strength and Conditioning Pro!

Article Source: http://EzineArticles.com/?expert=Brandon_Richey
http://EzineArticles.com/?Kettlebells-and-Building-Speed!&id=2371843

Related speed and power baseball training posts:

1. How to Build Baseball Speed with Kettlebells
2. How to Build Explosive Baseball Power with Plyometrics

Speed, power, and fitness all make up the total athlete. There is no better tool or method of training than the almighty kettlebell in helping you to accomplish these very tasks. I have included a gruesome combination within the following article for you to implement into your workout in order to optimally develop the speed and athleticism you need to be dominate in your sport.

First of all, for this particular workout you will need a relatively heavy kettlebell and a plate sled or speed sled. If you are going to work in the off-season or pre-season in order to get into athletic shape then you must have a plan that is effective and makes sense. To engage in this workout you will need an open flat grassy space, your kettlebell, and your sled. Set up the sled for when the time comes for you to strap the harness or belt on it won’t waste a lot of time. Start with your kettlebell. Squat down to pick it up and perform a total of 30 overhead snatches (15 reps each arm).

As soon as you are finished then immediately run over to strap on the harness of the sled. From here you will sprint with good form for a distance of 25 yards. Make sure that you don’t compromise your running form while dragging the sled. If your form is off then the weight of the sled is too heavy and you should lighten the load. This is speed training at it’s best my friends. Once you finish with the sprint allow yourself about 3 minutes to recover and start the whole process over again beginning with the kettlebell. The thing that makes this workout special is the choice of exercises that are used within the training.

Remember that it takes intensity and you training with a purpose in order to achieve huge benefits. The combination of the sled dragging and the kettlebell is a hard-hitting formula for the development of power and speed! Give it a try.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html
I’m Brandon Richey the Strength and Conditioning Pro!

Article Source: http://EzineArticles.com/?expert=Brandon_Richey
http://EzineArticles.com/?Speed-and-Power—The-Kettlebell-and-Sled-Combo!&id=2561466

Related speed and power baseball training posts:

1. Baseball Workout to Develop Hitting Power and Blazing Speed
2. How to Get Explosive Baseball Leg Power

This is a 2-part kettlebell workout that will improve your cardio and enhance your running fitness beyond anything you have tried. To execute this workout all you will need is a moderately heavy kettlebell and some flat open running space. Read on and apply.

Part 1: The Swing And Jog: Mark off a distance of about 100 yards. To execute this part of the workout simply perform 50 repetitions of double-arm kettlebell swings and jog the distance of the 100 yards in a round trip. The total distance jogged should be 200 yards. Once you have done this allow yourself 2 minutes 30 seconds rest. No more and no less on the rest time. Be strict with this part of your workout in order to improve on your recovery and overall endurance. Attempt 5 rounds of this portion of the workout!

Part 2: The Overhead Press And Walk: This part of the workout is working primarily on slower tension and exertion for strength. This is a great resistance training drill for runners. For this part of the workout mark off a distance of about 25 yards. To execute this drill simply clean and press the bell overhead. Lock out your elbows and keep your shoulder locked into the socket. Once pressed simply walk a round trip 25 yards down and back to where you started. Once you make the round trip switch sides and repeat the drill. Attempt to perform 3 sets of these overhead drills. Once finished drop the kettlebell, but try not to lose your lunch! Train hard and enjoy my friend.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html
I’m Brandon Richey the Strength and Conditioning Pro!

Article Source: http://EzineArticles.com/?expert=Brandon_Richey
http://EzineArticles.com/?Running-Power—The-2-Part-Kettlebell-Workout-to-Enhance-Your-Running-Capacity!&id=2504880

Related speed and power baseball training posts:

1. Baseball Workout to Develop Hitting Power and Blazing Speed
2. Baseball Running Fitness

Speed is a necessary element for today’s competing athlete. As a strength and conditioning specialist I have trained athletes as young as 8 years of age and as old as 57! One thing that people have in common is that they don’t always want, need, or have the resources of a fully stocked training center available at their fingertips. Because of this the one thing that they all need is knowledge! I have included 2 drills that you can implement that I have pulled as some of the knowledge of training that I have shared with athletes over the years. Check them out and give them a try!

1. Bounds To Sprints: For obvious reasons the only real thing that you will need for either of these 2 drills will be a flat open space. A field, a running track, or well-groomed park will work just fine. To begin, mark off a distance of about 50 yards. Start at the beginning of the marked off runway. After a proper warm-up you will bound with both feet progressing forward for the first 10 yards of the full 50 yard sprint. Make sure that you jump with good height and that there is no lag in your transition between each bound. Progressively bound forward for the marked 10 yards and then immediately break into a sprint for the remaining 50 yards.

2. Alternating Bounds To Sprints: For this drill once again start at the beginning of the 50 yard marked off runway. Of course, make sure that you are warmed up. This drill is a more advanced variation of the first, so make sure that you are very comfortable with bounding in general before attempting this drill. For the first 10 yards you are going to bound off of each leg while alternating them with each bound. These bounds are basically more intense plyometrics that will transition you into the full sprint. After you progress the first 10 yards then break into a full speed sprint for the remaining distance. Both of these drills are great speed drills for you to perform, especially if you want to be resourceful. Practice and watch your explosive velocity develop!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html
I’m Brandon Richey the Strength and Conditioning Pro!

Article Source: http://EzineArticles.com/?expert=Brandon_Richey
http://EzineArticles.com/?Speed-Training-With-No-Equipment—2-Speed-Drills-the-Athlete-Can-Implement-to-Get-Fast!&id=2587171

Related speed and power baseball training posts:

1. Baseball Speed Drills for Blazing Foot Speed
2. Baseball Speed Training Drills

In my experience as a strength and conditioning professional baseball players don’t put enough emphasis on trying to enhance their athleticism. The truth is that all athletes should try to improve their athleticism and baseball players are not an exception. Check out the following 2 kettlebell drills you can implement in order to develop superior hitting power and blazing speed.

1. The Overhead Kettlebell Swing: The overhead kettlebell swing is a fantastic drill for baseball players to include in their strength training program. To execute this drill all you will need is the availability of a single kettlebell of moderately heavy resistance. To begin, simply place the bell right between your feet. Make sure your feet are about shoulder width distance apart in length. From here you will want to execute the hip snap motion. This is done by you smoothly and fluently flexing and extending at both your knees and hips in order to create enough momentum to swing the kettlebell in an arc from between your legs all the way up to above your head. You will develop superior core power by implementing this drill. This will certainly help with your hitting power and explosiveness when running on the field.

2. Kettlebell Figure 8′s To A Hold: This drill is a bit sophisticated to look at, but it is actually not as difficult as it may appear. This drill will help you to develop a serious amount of core power and is a tremendous strength endurance lift for baseball players to perform. To begin, simply place the kettlebell between your feet. You will want to flex at your hips and squat down to pick up the bell with one hand. Lets say you start with your right hand. From here simply swing (or hike) the kettlebell between your legs and pass the kettlebell off to your opposite hand behind your left leg. Make absolutely sure that once you catch the kettlebell with the opposite hand that you have a firm grip on it. From here your hips are still flexed and the bell’s momentum is carrying it around to the outside of your left leg. Next, explosively extend your knees and hips and swing the bell with your left arm up and diagonally across your body to your opposite shoulder. When you swing it to the opposite shoulder you want to make sure that you catch it at your shoulder with your right hand. From here simply drop the bell into a swing to hike it once again in order to start the whole process over on the opposite side. There is no substitute for a sound strength training program for baseball players. This is a great place to start!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com

To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html

I’m Brandon Richey the Strength and Conditioning Pro!

Article Source: http://EzineArticles.com/?expert=Brandon_Richey
http://EzineArticles.com/?A-Real-Workout-For-the-Baseball-Player!&id=2686198

Related speed and power baseball training posts:

1. How To Develop Baseball Hitting Power
2. How to Develop Baseball Speed