Being fast and quick are essential qualities for a baseball/softball player. Throughout the year, ball players must work on their speed and quickness. Despite the old adage saying, you cannot “coach speed,” a ball player can increase their speed and quickness. How? Workout, run, and spend time with running drills. If you work hard, you will get faster and quicker!

TIP: Each day follow the same workout regimen as listed below:

1. Arms: Stand in the athletic position: One arm up, fist at chin level; other arm down, fist at hip. Call “switch” and explode arms to switching position. Repeat ten (10) times.

2. Rotate arms for thirty (30) seconds: Assume the athletic position. Pump arms for 30 seconds. Execute detailed form – do NOT let arms extend above the head, below hips, or straight hat.

3. Explode outs: Toes together on a straight line, pump arms, yell “Go!” and explode forward. DO NOT step back! Go forward six-eight (6-8) explosive steps.

4. Ankle flips: Put your left hand against a wall with right leg 90 degrees to wall. Rotate, fly ankle and toe; toe hits ground. Repeat ten (10) times and switch sides.

5. Jog-Sprint: Jog 20 yards, run (75% effort) 30 yards, and sprint (100% effort) 30 yards. Do three (3) times.