HSPC – TIP of the MONTH
Coach Jerry “Kal” Kalista
March 1, 2016
What is your 60 yard dash time? Is it around or under 7 seconds? That’s what pro scouts are looking for!
If your answer is yes, I’m right there coach. That’s great, but how is your baseball speed?
Speed training in baseball is not just about how fast you run. You may run fast (7 seconds or less in the 60), but can you steal a base? Can you get to that hard hit grounder? Can you handle that bunt or swinging bunt? Do you get a good jump on those fly balls? Stealing a base, getting to that hard hit ground ball or that bunt or swinging bunt, as well as getting that quick jump on the fly ball, all takes good baseball speed!
What is BASEBALL SPEED? It’s your range in the infield, as well as your range in the outfield. It’s how quick you get to the batted ball and how quick you get out of the batter’s box. It’s the catcher’s foot work. It’s the first baseman’s foot work around the bag. It includes getting in position for a cut-off and fielding bunts. And so on…..
How do I increase my BASEBALL SPEED?
I thought you’d never ask. Baseball speed for a defensive player starts with a good ready position. The ready position is right after the resting position (the time between pitches). The resting position is where all the thinking happens (knowing the situation)…outs, count, base runners, score, wind direction, where am I going when the ball is hit to me, etc. As the pitcher starts his delivery the defensive player should enter into his ready position. The ready position can vary with each infielder and outfielder. However, there are some basics that should be followed. The middle infielders and outfielders should be more upright because they are farther from the hitter. The corner infielders should be lower in their ready position because they are closer to the hitter.
OUTFIELDER’S READY POSITION – Upright with glove and hands in the front and center of their body, ready to run. After the resting phase, feet should move slightly…a slow walk forward or glove side or throwing hand side. Ready to go to the ball!
MIDDLE INFIELDER’S READY POSITION – Upright with glove and hands in the front and center of their body with their thumbs up ready to run. After the resting phase, feet should move slightly…slowly walk forward or glove side or throwing hand side. Ready to go to the ball!
CORNER INFIELDER’S READY POSITION – Lower squat, well balanced stance with glove and hands in the front and down below their knees. After the resting phase, slightly sway back and forth and be ready to go to the ball!
The movement to the ball for all defensive players should be smooth and loose in order to cover more ground.
Your winter workout program should include AGILITY DRILLS to help increase your BASEBALL SPEED. Drills, such as fire hydrant circles, jump rope, ladder drills, mountain climbers, sprints (30 yards), two-minute squats, vertical jumps, etc. Use drills that work on your core, hips and legs.
In your workouts…Be committed! Be disciplined! Don’t make excuses not to workout! Don’t quit!
PROPER PREPARATION PREVENTS POOR PERFORMANCE!
Always be Positive! Always Give 100%! Energy Takes No Talent!
Coach Jerry “Kal” Kalista
NOTE: Direct any questions or comments to Coach Kalista at firstname.lastname@example.org