4 weeks Monday – Thursday (4 days per week)

1 hour 30 minutes 9:30am-11:00am


Our 4-week baseball specific speed and agility training program will focus on preparing the body for the quick burst movements used in all aspects of baseball. While starting pitchers, or pitchers pitching multiple innings may require more cardiovascular stamina, position players (hitters) exert their energy in short, quick burst movements that can’t be replicated by using normal workout machines such as a treadmill or elliptical. Footwork ladders, box jumps, and a variety of sprint variations are just a few of the quick burst exercises we will do to improve both speed on the base-paths and the quickness required in all aspects of the game.

The program will include 4 sessions per week, Monday – Thursday, from 9:30am- 11:00am and will start the first week in June. During this 4-week program, we will have two focus points; 60-yard-dash and home-to-first time. When it comes to baseball, timing these two exercises are how most college coaches and professional scouts determine a player’s speed. We will time every player’s 60-yard-dash time and his home-to-first time on day 1 of the program and set goals to reach in our 8 weeks. We will test again at 4 weeks to check progress and then one final test at the end of the program on week 8.

Mondays and Wednesdays will be our Speed and Agility training for the entire hour and a half. We will progress week to week from footwork quickness and explosiveness, to proper form running drills and advanced base-running techniques. Each session will be divided into 3 half-hour segments; a warm up with footwork agility, explosive burst exercises, and sprint work. Proper rest and hydration are crucial to performance so there will be time allotted at the end of each segment to make sure all players stay hydrated and are rested for the next segment.

Tuesdays and Thursdays will be our recovery and hitting days. Recovery/Hitting days will consist of a 30-minute warm up and stretching routine that will vary to include different stretching tools promoting muscle activation and reduce muscle soreness. Proper stretching and recovery techniques and drills are vital to keeping players quick and explosive and performing at the best of their ability! The second half hour will be hitting instruction. We will be teaching drills to promote consistent hitting mechanics and will evolve from tee drills to variations of toss and batting practice.

Mondays and Wednesdays:

  • 30 min Warm-up & Footwork Agility

    • 5 min Rest & Hydration

  • 25 min Explosive Burst Exercises

    • 10 min Rest & Hydration

  • 20 min Sprint Work & Form Running

Tuesdays and Thursdays:

  • 30 min Warm up & Recovery Stretching

  • 60 min Hitting with Instruction