BBHS Baseball Speed Training
Week 11 - Phase 3
Day 2 - Accelleration
Warm-Up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
Accelleration
1. Banded Sprints
3 sets of 5 yards @70%,80%,90% resistance (1st set 70, 2nd set 80, 3rd set 90)
2 sets of 10 yards @70,90 resistance
1 set of 20 yards @70
Main Sprint Work
5 x 10 yard sprints (full recovery) max intensity and racing will be good competition
5 x 20 yard sprints
2 x 40 yard sprints
For this day, if you want to throw in some curve running instead or on top or mix it up, that would be great.
Day 1 - Mechanics + Speed Work
Warm-Up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
Drill Work
1. Wall Drills – 2×3/leg
Just getting their knee up on the drive
Coaching cue: push “through the ground,” drive knee to hip height, toe up.
2. March-to-Sprint (4×15 yds)
Start with controlled march (5 yards), then transition to sprint for last 10.
3. PVC or Arm-Drive Posture Runs – 3×15 yds
Hold band or pvc
Focus: tall posture, quick ground contacts, front-side drive.
Main Sprint Work
4×25 yd Sprints (build intensity)
2× from athletic base stance (focus on posture)
2× from baseball start (lead-off stance)
Baseball Transfer
“Home to First”
2-3 sets x 30 yards
Game-intent, max effort, simulate swing then full sprint
“First to Second”
2-3 sets x 30 yards
Get in base steeling stance then sprint as fast as possible Day 1 - Mechanics + Speed Work
Week 9 - Phase 2
Monday – Mechanics
Focus now is on the base stealing sprints. Only volume added is the base stealing. Allow enough rest for full speed sprints.
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Pop up Sprints
1 set of layers @10 yard each
1 sets of no layers @10 yard each
2 sets of 5 yards (1 set on left 1 set on right = 1 set)
2 sets of 10 yards
D) “Steal Sprints”
a. Getting in the base stealing position
b. 2 x 15-yard sprints
c. 5 x 20 yard sprints
d. 5 x 30 yard sprints
Wednesday – Acceleration
**This might take a little longer than normal. Cut whatever you need to and you can txt me if you were not able to get through everything
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Sled March
**Goal is to drive knee up, this should look like a wall drill.
2 sets of 10 yards with light-moderate weight on the bar
1 set of 20 yards with same weight
2 sets of 10 yards with heavier weight if possible
1 set of 20 yards with same weight
Light weight - something easy they can sprint with (probably 25’s for most)
Moderate weight - something that challenges them a little, but still can sprint (45’s for most)
Heavy weight - something that challenges them to sprint fast (probably 25’s and 45’s)
**some athletes might need more or less, for Day 1 you can stick to these parameters and go from there.
B) Sled Sprint
a. 2 sets @ light weight x 10 yards then 1 set @ light weight x 20 yards
b. 2 sets @ moderate weight x 10 yards then 1 set @ moderate weight x 20 yards
c. 2 sets @ heavy weight x 10 yards
d. 4 set @ heavy weight x 15 yards
C) Sprints
a. 3 sets x 10 yards
b. 3 sets x 15 yards
c. 2 sets x 20 yards
d. 1 x 40 yards
e. 1 x 60 yards
Friday – Top end Speed
Warm up:
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Home to Home Improvements
a. First Base Sprint with full recovery x 3 (around :45s)
b. Sprint to second base with full recovery (rounding second but not going to third) x 3 (around 1:00)
c. Sprint to third base with full recovery (rounding third but not going home) x 2-3 (around 1:30)
b. Home to Home x 4
C) Conditioning
a. Triangles x 4 with full rest in between to be able to give max effort (around 2 minutes?)
(last week you did 4 triangles as well. You can add one rep if you have time)
Week 8 - Phase 2
Monday – Mechanics
There is more volume here (sets/reps), so if you can’t complete everything that is ok.
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Pop up Sprints
1 set of layers @10 yard each
1 sets of no layers @10 yard each
2 sets of 5 yards (1 set on left 1 set on right = 1 set)
2 sets of 10 yards
D) “Steal Sprints”
a. Getting in the base stealing position
b. 2 x 15-yard sprints
c. 4 x 20 yard sprints
d. 4 x 30 yard sprints
Wednesday – Acceleration
**This might take a little longer than normal. Cut whatever you need to and you can txt me if you were not able to get through everything
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Sled March
**Goal is to drive knee up, this should look like a wall drill.
3 sets of 10 yards with light-moderate weight on the bar
2 set of 20 yards with same weight
3 sets of 10 yards with heavier weight if possible
2 set of 20 yards with same weight
Light weight - something easy they can sprint with (probably 25’s for most)
Moderate weight - something that challenges them a little, but still can sprint (45’s for most)
Heavy weight - something that challenges them to sprint fast (probably 25’s and 45’s)
**some athletes might need more or less, for Day 1 you can stick to these parameters and go from there.
B) Sled Sprint
a. 2 sets @ light weight x 10 yards then 1 set @ light weight x 20 yards
b. 3 sets @ moderate weight x 10 yards then 1 set @ moderate weight x 20 yards
c. 3 sets @ heavy weight x 10 yards
d. 2 set @ heavy weight x 15 yards
C) Sprints
a. 4 sets x 10 yards
b. 2 sets x 15 yards
c. 2 sets x 20 yards
d. 2 x 30 yards
e. 3 x 50 yards
Friday – Top end Speed
Warm up:
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Home to Home Improvements
a. First Base Sprint with full recovery x 3 (around :45s)
b. Sprint to second base with full recovery (rounding second but not going to third) x 3 (around 1:00)
c. Sprint to third base with full recovery (rounding third but not going home) x 2-3 (around 1:30)
b. Home to Home x 4
C) Conditioning
a. Triangles x 4 with full rest in between to be able to give max effort (around 2 minutes?)
(last week you did 4 triangles as well. You can add one rep if you have time)
Week 7 - Phase 2
Monday – Mechanics
There is more volume here (sets/reps), so if you can’t complete everything that is ok.
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Pop up Sprints
1 set of layers @10 yard each
1 sets of no layers @10 yard each
2 set of no layers @15 yard each
2 sets of 5 yards (1 set on left 1 set on right = 1 set)
2 sets of 10 yards
D) “Steal Sprints”
a. Getting in the base stealing position
b. 3 x 15-yard sprints
c. 5 x 20 yard sprints
d. 3 x 30 yard sprints
Wednesday – Acceleration
**This might take a little longer than normal. Cut whatever you need to and you can txt me if you were not able to get through everything
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Sled March
**Goal is to drive knee up, this should look like a wall drill.
3 sets of 10 yards with light-moderate weight on the bar
1 set of 20 yards with same weight
3 sets of 10 yards with heavier weight if possible
1 set of 20 yards with same weight
Light weight - something easy they can sprint with (probably 25’s for most)
Moderate weight - something that challenges them a little, but still can sprint (45’s for most)
Heavy weight - something that challenges them to sprint fast (probably 25’s and 45’s)
**some athletes might need more or less, for Day 1 you can stick to these parameters and go from there.
B) Sled Sprint
a. 2 sets @ light weight x 10 yards then 1 set @ light weight x 20 yards
b. 4 sets @ moderate weight x 10 yards then 1 set @ moderate weight x 20 yards
c. 2 sets @ heavy weight x 10 yards
d. 1 set @ heavy weight x 15 yards
C) Sprints
a. 5 sets x 10 yards
b. 3 sets x 15 yards
c. 3 sets x 20 yards
d. 3 x 30 yards
e. 2 x 50 yards
Friday – Top end Speed
Warm up:
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Home to Home Improvements
a. First Base Sprint with full recovery x 5 (around :45s)
b. Sprint to second base with full recovery (rounding second but not going to third) x 4 (around 1:00)
c. Sprint to third base with full recovery (rounding third but not going home) x 2-3 (around 1:30)
b. Home to Home x 3
C) Conditioning
a. Triangles x 4 with full rest in between to be able to give max effort (around 2 minutes?)
(last week you did 3 triangles as well. You can add one rep if you have time)
Week 6 - Phase 2
Monday – Mechanics
There is more volume here (sets/reps), so if you can’t complete everything that is ok.
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Pop up Sprints
1 set of layers @10 yard each
2 sets of no layers @10 yard each
1 set of no layers @15 yard each
2 sets of 5 yards (1 set on left 1 set on right = 1 set)
2 sets of 10 yards
D) “Steal Sprints”
a. Getting in the base stealing position
b. 4 x 15-yard sprints
c. 4 x 20 yard sprints
d. 2 x 30 yard sprints
Wednesday – Acceleration
**This might take a little longer than normal. Cut whatever you need to and you can txt me if you were not able to get through everything
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Sled March
**Goal is to drive knee up, this should look like a wall drill.
2 sets of 10 yards with light-moderate weight on the bar
1 set of 20 yards with same weight
2 sets of 10 yards with heavier weight if possible
1 set of 20 yards with same weight
Light weight - something easy they can sprint with (probably 25’s for most)
Moderate weight - something that challenges them a little, but still can sprint (45’s for most)
Heavy weight - something that challenges them to sprint fast (probably 25’s and 45’s)
**some athletes might need more or less, for Day 1 you can stick to these parameters and go from there.
B) Sled Sprint
a. 2 sets @ light weight x 10 yards then 1 set @ light weight x 20 yards
b. 3 sets @ moderate weight x 10 yards then 1 set @ moderate weight x 20 yards
c. 3 sets @ heavy weight x 10 yards
C) Sprints
a. 5 sets x 10 yards
b. 4 sets x 15 yards
c. 4 sets x 20 yards
d. 3 x 30 yards
e. 1 x 50 yards
Friday – Top end Speed
Warm up:
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Home to Home Improvements
a. First Base Sprint with full recovery x 5 (around :45s)
b. Sprint to second base with full recovery (rounding second but not going to third) x 4 (around 1:00)
c. Sprint to third base with full recovery (rounding third but not going home) x 2 (around 1:30)
b. Home to Home x 2
C) Conditioning
a. Triangles x 3 with full rest in between to be able to give max effort (around 2 minutes?)
(last week you did 3 triangles as well. You can add one rep if you have time)
Week 5 - Phase 2
Monday – Mechanics
There is more volume here (sets/reps), so if you can’t complete everything that is ok.
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Pop up Sprints
2 set of layers @10 yard each
2 sets of no layers @10 yard each
2 sets of 5 yards (1 set on left 1 set on right = 1 set)
2 sets of 10 yards
D) “Steal Sprints”
a. Getting in the base stealing position
b. 3 x 15-yard sprints
c. 3 x 20 yard sprints
d. 2 x 30 yard sprints
Wednesday – Acceleration
**This might take a little longer than normal. Cut whatever you need to and you can txt me if you were not able to get through everything
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Sled March
**Goal is to drive knee up, this should look like a wall drill.
2 sets of 10 yards with light-moderate weight on the bar
2 sets of 10 yards with heavier weight if possible
Light weight - something easy they can sprint with (probably 25’s for most)
Moderate weight - something that challenges them a little, but still can sprint (45’s for most)
Heavy weight - something that challenges them to sprint fast (probably 25’s and 45’s)
**some athletes might need more or less, for Day 1 you can stick to these parameters and go from there.
B) Sled Sprint
a. 3 sets @ light weight x 10 yards
b. 4 sets @ moderate weight x 10 yards
c. 3 sets @ heavy weight x 10 yards
d. 1 set @ light weight x 20 yards (race if possible)
C) Sprints
a. 4 sets x 10 yards
b. 3 sets x 15 yards
c. 4 sets x 20 yards
d. 2 x 30 yards
e. 1 x 50 yards
Friday – Top end Speed
Warm up:
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Home to Home Improvements
a. First Base Sprint with full recovery x 4 (around :45s)
b. Sprint to second base with full recovery (rounding second but not going to third) x 3 (around 1:00)
c. Sprint to third base with full recovery (rounding third but not going home) x 2 (around 1:30)
b. Home to Home x 1
C) Conditioning
a. Triangles x 3 with full rest in between to be able to give max effort (around 2 minutes?)
(last week you did 3 triangles as well. You can add one rep if you have time)
Week 4 - Phase 2
Monday – Mechanics
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Pop up Sprints
1 set of layers @5 yard each
1 set of layers @10 yard each
2 sets of no layers @10 yard each
2 sets of 5 yards (1 set on left 1 set on right = 1 set)
1 set of 10 yards
D) “Steal Sprints”
a. Getting in the base stealing position
b. 2 x 15-yard sprints
c. 2 x 20 yard sprints
d. 1 x 30 yard sprints
Wednesday – Acceleration
**This might take a little longer than normal. Cut whatever you need to and you can txt me if you were not able to get through everything
A) Warm up
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Sled March
**Goal is to drive knee up, this should look like a wall drill.
3 sets of 10 yards with light-moderate weight on the bar
Light weight - something easy they can sprint with (probably 25’s for most)
Moderate weight - something that challenges them a little, but still can sprint (45’s for most)
Heavy weight - something that challenges them to sprint fast (probably 25’s and 45’s)
**some athletes might need more or less, for Day 1 you can stick to these parameters and go from there.
B) Sled Sprint
a. 4 sets @ light weight x 10 yards
b. 3 sets @ moderate weight x 10 yards
c. 2 sets @ heavy weight x 10 yards
d. 1 set @ light weight x 20 yards
C) Sprints
a. 5 sets x 10 yards
b. 4 sets x 15 yards
c. 3 sets x 20 yards
d. 1 x 30 yards
e. 1 x 50 yards
Friday – Top end Speed
Warm up:
10 Yard walking hamstring scoops + 10 Yard walking knee hugs
20 yard jog back
10 Yard walking leg kicks + 10 Yard pogo hops
20 yard jog back
10 Yard A Skip March + 10 A Skips
20 yard jog back
10 Yard Sprint @80% x2 sets
10 Yard Sprint @100% x2 sets
B) Home to Home Improvements
a. First Base Sprint with full recovery x 3 (around :45s)
b. Sprint to second base with full recovery (rounding second but not going to third) x 2 (around 1:00)
c. Sprint to third base with full recovery (rounding third but not going home) x 1 (around 1:30)
b. Home to Home x 1
C) Conditioning
a. Triangles x 3 with full rest in between to be able to give max effort (around 2 minutes?)