BBHS Baseball Speed Training
Week 15 - Phase 4
Day 1 (Wednesday) - 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
Main Sprint Work
4×40 yd Fly/Float Sprints - 20 yd build up (fast jog not a race) + 20 yd fly (full out sprint)
Full recovery in between
2×50 yd Fly/Float Sprints - 20 yard full out sprint + 10 yard float + 20 yard full out sprint
1x60 yard Fly/Float Sprint - 30 yard full out sprint + 10 yard float + 20 yard full out sprint
Monday
Drills
Wall Drills – 2×5/leg (fast knee drives)
Falling Starts – 3×10 yds (thinking high knee drives on the start)
Partner-Band Resisted Starts – 3×10 yds each person
Main Sprint Work
4×20 yd sprints (steal stance/athletic stance)
go in groups to allow for full recovery
3×30 yd sprints
same directions for the groups
Baseball Transfer
3x Home to second
2× Home to third
1x Home to home
Week 13 - 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% ,100% resistance Not really 100%, they should be just working super hard to move fast
5 sets of 10 yards @70,90,90,100,100 resistance
2 set of 20 yards @80
Main Sprint Work
8 x 10 yard sprints (full recovery) max intensity and racing will be good competition
5 x 20 yard sprints
3 x 40 yard sprints
1 x 50 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 (2×15 yds) Doing less set than last week for more time on the other drills
Start with controlled march (5 yards), then transition to sprint for last 10.
3. PVC or Arm-Drive Posture Runs – 2×15 yds
Hold band or pvc
Focus: tall posture, quick ground contacts, front-side drive.
Main Sprint Work
20 yd Sprints
2× from sprinting start stance
2× from baseball start (lead-off stance)
30 yd Sprints
2× from sprinting start stance
2× from baseball start (lead-off stance)
Baseball Transfer
“Home to First”
1-3 sets x 30 yards
Game-intent, max effort, simulate swing then full sprint
“First to Second”
1-3 sets x 30 yards
Get in base steeling stance then sprint as fast as possible
“First to Third”
2-4 sets x 60 total yards (with curve)
base steeling stance, then sprint as fast as possible with curve in run to simulate actual baseball running mechanics
“Home to third”
1 set x 90 total yards (with curve)
Simulate swing and curve if possible
Week 12 - Phase 3
Day 3 - 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
Top End Speed Day
Fly Float Sprint
4 x 30 yards
Sprint 10, jog 10, Sprint 10
3 x 40 yards
Sprint 15, jog 10, Sprint 15
2 x 50 yard sprints
Sprint 20, jog 10, sprint 20
2. Home to Home Improvement
Set up bases if possible or something similar
4 x 1st base (walk back while others are going)
4 x 2nd base (focusing on good turn)
1-2 x 3rd base
2-3 x home to home
Max recovery looking for high speeds, and good technically sound turns
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
4 sets of 5 yards @70%,80%,90% ,100% resistance Not really 100%, they should be just working super hard to move fast
3 sets of 10 yards @70,90,100 resistance
1 set of 20 yards @80
Main Sprint Work
7 x 10 yard sprints (full recovery) max intensity and racing will be good competition
5 x 20 yard sprints
3 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 (3×15 yds) Doing less set than last week for more time on the other drills
Start with controlled march (5 yards), then transition to sprint for last 10.
3. PVC or Arm-Drive Posture Runs – 4×15 yds
Hold band or pvc
Focus: tall posture, quick ground contacts, front-side drive.
Main Sprint Work
6×25 yd Sprints (build intensity)
3× from sprinting start stance
3× from baseball start (lead-off stance)
Baseball Transfer
“Home to First”
2-4 sets x 30 yards
Game-intent, max effort, simulate swing then full sprint
“First to Second”
2-4 sets x 30 yards
Get in base steeling stance then sprint as fast as possible
“First to Third”
1-3 sets x 60 total yards (with curve)
base steeling stance, then sprint as fast as possible with curve in run to simulate actual baseball running mechanics
Week 11 - Phase 3
Day 3 - 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
Top End Speed Day
Fly Float Sprint
2 x 30 yards
Sprint 10, jog 10, Sprint 10
2 x 40 yards
Sprint 15, jog 10, Sprint 15
2 x 50 yard sprints
Sprint 20, jog 10, sprint 20
2. Home to Home Improvement
Set up bases if possible or something similar
2 x 1st base (walk back while others are going)
3 x 2nd base (focusing on good turn)
1 x 3rd base
2 x home to home
Max recovery looking for high speeds, and good technically sound turns
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?)