Speed & Conditioning
Subscribe to our NewsletterSpeed Conditioning
IMPORTANTE NOTE: please print this email. This is the
most important lesson you'll ever read regarding "cardio"
and softball. Take your time and read time thoroughly with
all your attention.
Let's talk about a very important thing regarding
conditioning...
Do you "still" run around forever or do hours and hours of
"slow-go" cardio on treadmills or stationary bikes?
May I tell you something... we are in the 21st century!
These practices are out of date for softball.
They are what we call "old school" stuff that has since been
replaced by much better practices.
For a very long time, an old classic in baseball and
softball training has been to do a lot of aerobic
conditioning, mostly in the form of distance running.
Aerobic conditioning is defined as any form of activity that
is sustained for a certain amount of time with the intention
of increasing endurance and the capacity of our
cardiovascular system.
Too much aerobic conditioning in is a deadly softball
mistake!
Let me explain.
Our body consists of three main energy systems:
System #1 - the speed system (a.k.a. anaerobic alatic system
or ATP-PC system): this system provides us with energy for
any effort lasting less than 10 seconds. It is a very
powerful system but it gets completely empty after 10-12
seconds. This is the first energy system to kick-in when we
start moving.
System #2 - the speed endurance system (a.k.a. anaerobic
lactic system or lactic acid system): this system provides
us with energy for any effort lasting between 10 seconds and
2 minutes. This system is fairly powerful and has a bit more
endurance than the first system.
It is also the system that produces a lot of lactic acid and
give us that muscle burning sensation when we workout or do
some intense effort for more than 10 seconds.
System #3 - the endurance system (a.k.a. aerobic system):
this system provides us with energy for any effort lasting
more than 2 minutes. This is system is not very powerful but
can last for up to several hours.
In summary, for any effort that is short (less than 10
seconds) and very intense, the first energy system will fuel
that effort.
If an effort is a little longer but still fairly short
(between 10 seconds and 2 minutes) and still intense, the
second energy system will provide the energy to sustain that
effort.
Finally, if the effort tends to be longer (more than 2
minutes) and less intense, the third energy system will take
care of it.
As you know, you get better at what you practice. If you
hit, you will get better at hitting and if you field balls,
you will get better at fielding balls.
The same idea applies to energy system training. If you run
for a long time, you are training the third energy system
(endurance system) and will improve your ability to run for
quite a while. If you do short, intense sprints, you are
training the first energy system (speed system) and
therefore improving your ability to be explosive and run
fast.
Smart coaches train the energy systems that match the
demands of their sport. For example, Triathlon coaches will
focus on training the endurance system while sprint coaches
will focus on the speed system.
That just makes sense.
In the case of softball, most plays last 5 seconds or less.
Therefore, it is the powerful - speed system - that fuels
just about every action in softball.
As you can see, if someone spends too much time training the
aerobic system (third energy system), they are not training
the right system for our sport. The endurance system
(aerobic system) does not play a big role in softball.
However, there are still benefits for softball players to
doing some "cardio" or developing a base of aerobic
endurance.
A good base of aerobic endurance will serve as a foundation
to develop the speed system much faster.
Here is a list of the other main benefits of doing "cardio
training" for softball players:
- Control of body fat
- Ability to recover more quickly after an intense effort
- Increased stamina and resistance to fatigue
- Decreased tension and aid in sleeping
- Psychological benefits as exercise improves mood, reduces
depression and anxiety
Moreover, it's also true that pitchers and catchers will
benefit from a certain base of aerobic conditioning because
their position requires more stamina.
However, overemphasizing aerobic conditioning is detrimental
to all softball players; including pitchers and catchers.
Once you reach an acceptable level of aerobic conditioning
(i.e. run at average speed for 30 minutes), there is no need
to further increase it.
At that point you should mostly maintain your aerobic base
by doing 1-2 aerobic sessions a week (i.e. run for 20-30
minutes at an average pace).
More than that will be detrimental to your game. Not only is
it a waste of time because it's not useful on the field but
it also hinder the development of speed, power, and
strength.
Is that what we want? Definitely not!
For sprinters, doing aerobic conditioning is almost a sin.
They avoid it because it is detrimental to their
performance!
On the other side, long distance runners don't waste their
time doing many sprints because they need to increase their
endurance! Softball players including pitchers and catchers
are like sprinters; they need to be quick, explosive and
powerful.
So, what I am saying is that a base of aerobic conditioning
is beneficial for the reasons mentioned above. However,
doing too much of it will be detrimental. Once you have
reached a certain level of endurance, you need to focus on
building speed, power, and strength. This is what you truly
need on the field!
Also, most of your endurance building work should be in the
off-season. In pre-season (2-3 months prior to the beginning
of the season), you should mostly focus on building speed
and power. During the season, your goal is to maintain your
current fitness level where it is.
Stop running around and start sprinting. You game will thank
you.
So, are you still running around like a fool?
If so, get your hands on the best softball-specific training
program in the world:
Who loves ya? ;-)
P.S. Reconsider the benefits of getting a real softball-specific
program.. hit with more power... run faster... more explosive..
throw/pitch harder... mental tougher... more confidence...
quicker to get to the ball... less injuries...
Enough said? Go there:
most important lesson you'll ever read regarding "cardio"
and softball. Take your time and read time thoroughly with
all your attention.
Let's talk about a very important thing regarding
conditioning...
Do you "still" run around forever or do hours and hours of
"slow-go" cardio on treadmills or stationary bikes?
May I tell you something... we are in the 21st century!
These practices are out of date for softball.
They are what we call "old school" stuff that has since been
replaced by much better practices.
For a very long time, an old classic in baseball and
softball training has been to do a lot of aerobic
conditioning, mostly in the form of distance running.
Aerobic conditioning is defined as any form of activity that
is sustained for a certain amount of time with the intention
of increasing endurance and the capacity of our
cardiovascular system.
Too much aerobic conditioning in is a deadly softball
mistake!
Let me explain.
Our body consists of three main energy systems:
System #1 - the speed system (a.k.a. anaerobic alatic system
or ATP-PC system): this system provides us with energy for
any effort lasting less than 10 seconds. It is a very
powerful system but it gets completely empty after 10-12
seconds. This is the first energy system to kick-in when we
start moving.
System #2 - the speed endurance system (a.k.a. anaerobic
lactic system or lactic acid system): this system provides
us with energy for any effort lasting between 10 seconds and
2 minutes. This system is fairly powerful and has a bit more
endurance than the first system.
It is also the system that produces a lot of lactic acid and
give us that muscle burning sensation when we workout or do
some intense effort for more than 10 seconds.
System #3 - the endurance system (a.k.a. aerobic system):
this system provides us with energy for any effort lasting
more than 2 minutes. This is system is not very powerful but
can last for up to several hours.
In summary, for any effort that is short (less than 10
seconds) and very intense, the first energy system will fuel
that effort.
If an effort is a little longer but still fairly short
(between 10 seconds and 2 minutes) and still intense, the
second energy system will provide the energy to sustain that
effort.
Finally, if the effort tends to be longer (more than 2
minutes) and less intense, the third energy system will take
care of it.
As you know, you get better at what you practice. If you
hit, you will get better at hitting and if you field balls,
you will get better at fielding balls.
The same idea applies to energy system training. If you run
for a long time, you are training the third energy system
(endurance system) and will improve your ability to run for
quite a while. If you do short, intense sprints, you are
training the first energy system (speed system) and
therefore improving your ability to be explosive and run
fast.
Smart coaches train the energy systems that match the
demands of their sport. For example, Triathlon coaches will
focus on training the endurance system while sprint coaches
will focus on the speed system.
That just makes sense.
In the case of softball, most plays last 5 seconds or less.
Therefore, it is the powerful - speed system - that fuels
just about every action in softball.
As you can see, if someone spends too much time training the
aerobic system (third energy system), they are not training
the right system for our sport. The endurance system
(aerobic system) does not play a big role in softball.
However, there are still benefits for softball players to
doing some "cardio" or developing a base of aerobic
endurance.
A good base of aerobic endurance will serve as a foundation
to develop the speed system much faster.
Here is a list of the other main benefits of doing "cardio
training" for softball players:
- Control of body fat
- Ability to recover more quickly after an intense effort
- Increased stamina and resistance to fatigue
- Decreased tension and aid in sleeping
- Psychological benefits as exercise improves mood, reduces
depression and anxiety
Moreover, it's also true that pitchers and catchers will
benefit from a certain base of aerobic conditioning because
their position requires more stamina.
However, overemphasizing aerobic conditioning is detrimental
to all softball players; including pitchers and catchers.
Once you reach an acceptable level of aerobic conditioning
(i.e. run at average speed for 30 minutes), there is no need
to further increase it.
At that point you should mostly maintain your aerobic base
by doing 1-2 aerobic sessions a week (i.e. run for 20-30
minutes at an average pace).
More than that will be detrimental to your game. Not only is
it a waste of time because it's not useful on the field but
it also hinder the development of speed, power, and
strength.
Is that what we want? Definitely not!
For sprinters, doing aerobic conditioning is almost a sin.
They avoid it because it is detrimental to their
performance!
On the other side, long distance runners don't waste their
time doing many sprints because they need to increase their
endurance! Softball players including pitchers and catchers
are like sprinters; they need to be quick, explosive and
powerful.
So, what I am saying is that a base of aerobic conditioning
is beneficial for the reasons mentioned above. However,
doing too much of it will be detrimental. Once you have
reached a certain level of endurance, you need to focus on
building speed, power, and strength. This is what you truly
need on the field!
Also, most of your endurance building work should be in the
off-season. In pre-season (2-3 months prior to the beginning
of the season), you should mostly focus on building speed
and power. During the season, your goal is to maintain your
current fitness level where it is.
Stop running around and start sprinting. You game will thank
you.
So, are you still running around like a fool?
If so, get your hands on the best softball-specific training
program in the world:
Who loves ya? ;-)
P.S. Reconsider the benefits of getting a real softball-specific
program.. hit with more power... run faster... more explosive..
throw/pitch harder... mental tougher... more confidence...
quicker to get to the ball... less injuries...
Enough said? Go there:
Softball Conditioning - Flexibility Training Increases Running Speed
If you ever thought that stretching could be important to improve your game, it's now been confirmed!
As you know, softball is sport of speed and power. Anything you can do to increase these 2 very important physical qualities will improve your game and make you a more dominant player.
We've always thought that stretching was important to prevent injuries but it also improves running speed.
The results of a recent study that was looking at influence of flexibility training on running speed is now confirming it.
Sustained and regular flexibility training for the muscles around the hip and the knee joints (glutes, hamstrings, hip flexors, quadriceps, calves, low back, etc.) increases range of motion around the hip and knee joints.
This increased range of motion improves stride length and overall running mechanics. Running speed is directly influenced by 2 factor: stride length and stride frequency.
So, if you improve either one, you'll run faster!
You should always take a few minutes after a workout, practice or a game to stretch. Hold each stretch for at least 30 seconds (up to 60 seconds) at a mild point of tension. Repeat for tight muscles. Focus on the lower body muscles to increase your running speed. You should stretch at least 3 times a week to see significant results.
You have now one more reason to stretch regularly - to run faster!
Source: Caplan, N, Rogers, R, Parr, MK, and Hayes, PR. The effect of proprioceptive neuromuscular facilitation and static stretch training on running mechanics. J Strength Cond Res. 2009 Jul;23(4):1175-80.
As you know, softball is sport of speed and power. Anything you can do to increase these 2 very important physical qualities will improve your game and make you a more dominant player.
We've always thought that stretching was important to prevent injuries but it also improves running speed.
The results of a recent study that was looking at influence of flexibility training on running speed is now confirming it.
Sustained and regular flexibility training for the muscles around the hip and the knee joints (glutes, hamstrings, hip flexors, quadriceps, calves, low back, etc.) increases range of motion around the hip and knee joints.
This increased range of motion improves stride length and overall running mechanics. Running speed is directly influenced by 2 factor: stride length and stride frequency.
So, if you improve either one, you'll run faster!
You should always take a few minutes after a workout, practice or a game to stretch. Hold each stretch for at least 30 seconds (up to 60 seconds) at a mild point of tension. Repeat for tight muscles. Focus on the lower body muscles to increase your running speed. You should stretch at least 3 times a week to see significant results.
You have now one more reason to stretch regularly - to run faster!
Source: Caplan, N, Rogers, R, Parr, MK, and Hayes, PR. The effect of proprioceptive neuromuscular facilitation and static stretch training on running mechanics. J Strength Cond Res. 2009 Jul;23(4):1175-80.
Training
Being Consistent!
You will NOT get results if you are not consistent, no matter
how hard your work every time. To get results, you must workout on
a regular basis (usually 2-3 times a week) for an extended
period of time. It's that simple!
If you workout only once a week, you won't make any gains but you
will maintain your current fitness level. That's what most
elite athletes do during the competitive season; they workout once
or twice a week to make sure that they don't lose their current
fitness level. At that point, their goal is not to make any gains
but just to prevent the loss of speed, power, strength, and endurance.
However, to get good results, you should hit the gym or work out
at least 2x a week. Three or four times a week seems to be ideal
to get maximum results for most softball players. This must be
repeated for a minimum of 6-8 consecutive weeks to make significant
gains and up to 12-16 consecutive weeks to really see major improvements.
Consistency is really the "secret" to getting great results.
For example, if you go to the gym 4 times this week, once the next week,
5 times the following week and not at all the 4th week, don't expect to
get results. You would be better off to go only twice a week every week
and you would get more results!
So, if you are serious about getting results when you undertake a training
program, make sure you can commit to at least two to three training sessions
a week consistently for an extended period of time.
You will NOT get results if you are not consistent, no matter
how hard your work every time. To get results, you must workout on
a regular basis (usually 2-3 times a week) for an extended
period of time. It's that simple!
If you workout only once a week, you won't make any gains but you
will maintain your current fitness level. That's what most
elite athletes do during the competitive season; they workout once
or twice a week to make sure that they don't lose their current
fitness level. At that point, their goal is not to make any gains
but just to prevent the loss of speed, power, strength, and endurance.
However, to get good results, you should hit the gym or work out
at least 2x a week. Three or four times a week seems to be ideal
to get maximum results for most softball players. This must be
repeated for a minimum of 6-8 consecutive weeks to make significant
gains and up to 12-16 consecutive weeks to really see major improvements.
Consistency is really the "secret" to getting great results.
For example, if you go to the gym 4 times this week, once the next week,
5 times the following week and not at all the 4th week, don't expect to
get results. You would be better off to go only twice a week every week
and you would get more results!
So, if you are serious about getting results when you undertake a training
program, make sure you can commit to at least two to three training sessions
a week consistently for an extended period of time.
Acceleration
Part I - Acceleration
By
Patrick Beith CSCS, PES, USATF Lv. I
Complete Speed Training
Speed is a product of stride length (the distance your hips travel in a stride) and stride frequency (the number of steps you take in a given time period). However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Instead, top speeds are created by applying 'optimal' force to the ground. Both length and frequency are improved by strength so better strength application results in faster speeds. Really, acceleration training is a form of strength training.
Ground contact times (the amount of time each foot spends on the ground) are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome (inertia) the weight of your body by moving it forward as quickly as possible. This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase.
Since high intensity sprint work involves recruiting specific groups of muscle fibers improves the efficiency of neuromuscular firing patterns, sprinting is taxing to the central nervous system. Once the CNS becomes fatigued, workouts quickly lose their effectiveness. Any type of speed work must be done with full recovery. Generally speaking, that means approximately one minute of rest for every 10 yards that you run. Sprinting is a highly technical activity. Without full recovery, both your muscles and your central nervous system will begin to fatigue quickly, reducing the short and long term effectiveness of your training. For this reason, acceleration should not be trained with fatigue present. To optimize your success, full recovery must be adhered to both in your individual workouts as well as your weekly plan. It takes roughly 36-48 hours to fully recover from a speed workout.
Next week - Acceleration Cues and Get Vertical!
~ Stacie Mahoe
www.allaboutfastpitch.com
By
Patrick Beith CSCS, PES, USATF Lv. I
Complete Speed Training
Speed is a product of stride length (the distance your hips travel in a stride) and stride frequency (the number of steps you take in a given time period). However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Instead, top speeds are created by applying 'optimal' force to the ground. Both length and frequency are improved by strength so better strength application results in faster speeds. Really, acceleration training is a form of strength training.
Ground contact times (the amount of time each foot spends on the ground) are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome (inertia) the weight of your body by moving it forward as quickly as possible. This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase.
Since high intensity sprint work involves recruiting specific groups of muscle fibers improves the efficiency of neuromuscular firing patterns, sprinting is taxing to the central nervous system. Once the CNS becomes fatigued, workouts quickly lose their effectiveness. Any type of speed work must be done with full recovery. Generally speaking, that means approximately one minute of rest for every 10 yards that you run. Sprinting is a highly technical activity. Without full recovery, both your muscles and your central nervous system will begin to fatigue quickly, reducing the short and long term effectiveness of your training. For this reason, acceleration should not be trained with fatigue present. To optimize your success, full recovery must be adhered to both in your individual workouts as well as your weekly plan. It takes roughly 36-48 hours to fully recover from a speed workout.
Next week - Acceleration Cues and Get Vertical!
~ Stacie Mahoe
www.allaboutfastpitch.com
Maximum Velocity
Maximum Velocity - Part I
by Patrick Beith
www.allaboutfastpitch.com/complete-speed.html
Training speed is more then just working on acceleration.
You must actually coach your athletes how to run, especially when running at top speed.
Maximum Velocity is another way of saying running at full speed.
The point in a race, workout or game that you reach maximum velocity depends on strength levels, experience and running mechanics. However, regardless of where and when you reach full
speed, there are some differences in running mechanics and effort when compared to acceleration.
When running at full speed, you no longer need to try and apply the same level of force to the track as during acceleration. This is a common mistake among inexperienced athletes. Now that you are at
full speed, you will be completely upright (perpendicular to the ground) and your body will no longer be leaning at an angle as you were during acceleration. By continuing to try to run faster and
faster throughout a run, as though you were still accelerating, you are actually going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.
Instead, you want to relax or 'float' during maximum velocity. What this means is that you want to ease back in the amount of effort you are expending while running, but without slowing down and losing any speed. This idea sounds contradictory and like any new skill, it takes some practice to perfect.
While running, you want to continue to step over the opposite knee, but instead of driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you. Continue to drive the elbows down and back at the same speed, but without the same intensity as during the early part of your run. Remember, you are not going to get any faster at this point so energy conservation is important. We know that your brain tells you to keep running harder so that you do not slow down, but you have to fight the urge to do that and run smart. It is the ability to make these types of adjustments that can be the difference in running a fast time, outrunning an opponent or chasing one down to make the play.
Stacie's Note: When I was running track, we called this "floating" maintaining. Basically, all we wanted to do once we hit top speed was maintain our running form. We didn't want to try to run faster or make our legs and arms move faster. We wanted to relax and maintain that speed and form we had accelerated to. Once that form breaks, you will slow down. I had that happen to me in a race once. Just for a few strides, I lost my form because I tried to make myself run faster. Because of that I tightened up and actually slowed down. It was in those couple of steps when the girl I was running neck and neck with surged past me. I did get my form back and gained on her a bit, but it wasn't enough. Relaxing and maintaining that form is so important for continuing at top speed.
Up Next: Verbal Cues for Maximum Velocity
Still to Come: Sample Workout for Max Velocity
Have a wonderful week and I'll see you next time.
Stacie Mahoe
www.allaboutfastpitch.com
by Patrick Beith
www.allaboutfastpitch.com/complete-speed.html
Training speed is more then just working on acceleration.
You must actually coach your athletes how to run, especially when running at top speed.
Maximum Velocity is another way of saying running at full speed.
The point in a race, workout or game that you reach maximum velocity depends on strength levels, experience and running mechanics. However, regardless of where and when you reach full
speed, there are some differences in running mechanics and effort when compared to acceleration.
When running at full speed, you no longer need to try and apply the same level of force to the track as during acceleration. This is a common mistake among inexperienced athletes. Now that you are at
full speed, you will be completely upright (perpendicular to the ground) and your body will no longer be leaning at an angle as you were during acceleration. By continuing to try to run faster and
faster throughout a run, as though you were still accelerating, you are actually going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.
Instead, you want to relax or 'float' during maximum velocity. What this means is that you want to ease back in the amount of effort you are expending while running, but without slowing down and losing any speed. This idea sounds contradictory and like any new skill, it takes some practice to perfect.
While running, you want to continue to step over the opposite knee, but instead of driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you. Continue to drive the elbows down and back at the same speed, but without the same intensity as during the early part of your run. Remember, you are not going to get any faster at this point so energy conservation is important. We know that your brain tells you to keep running harder so that you do not slow down, but you have to fight the urge to do that and run smart. It is the ability to make these types of adjustments that can be the difference in running a fast time, outrunning an opponent or chasing one down to make the play.
Stacie's Note: When I was running track, we called this "floating" maintaining. Basically, all we wanted to do once we hit top speed was maintain our running form. We didn't want to try to run faster or make our legs and arms move faster. We wanted to relax and maintain that speed and form we had accelerated to. Once that form breaks, you will slow down. I had that happen to me in a race once. Just for a few strides, I lost my form because I tried to make myself run faster. Because of that I tightened up and actually slowed down. It was in those couple of steps when the girl I was running neck and neck with surged past me. I did get my form back and gained on her a bit, but it wasn't enough. Relaxing and maintaining that form is so important for continuing at top speed.
Up Next: Verbal Cues for Maximum Velocity
Still to Come: Sample Workout for Max Velocity
Have a wonderful week and I'll see you next time.
Stacie Mahoe
www.allaboutfastpitch.com
Sprint
SPRINT
1. Fly 20s, 30s and 40s:
Place a cone at the starting line, at 15y, at 35y and at 55y.
Accelerate hard to the first cone (15y). Maintain the speed you have generated by running relaxed and following the maximum velocity cues from 15 - 35y. Once you hit 35y, slowly decelerate for the next 20y coming to a full stop at the last cone. This is a fly 20. Once you are comfortable holding that speed for 20y, you can move the second cone to 45y (fly 30s) and 55y (fly 40s). Total volume for these workouts should be between 250 - 350 yards.
2. Sprint/Float/Sprint
Place a cone at the starting line, 15y, 25y, 35y, 45y and at 65y. Accelerate hard to the first cone (15y). Maintain a hard sprint for 10y, focusing on maintaining the speed and intensity created during acceleration. Once you hit the next cone (25y) go into a float by easing back in intensity (don't try to continue to get faster) without losing any speed. At the next cone (35y) go back to a hard sprint, running at full intensity and trying to increase your speed.
At the next cone (45y), shut down by slowly coming to a stop. You should not be at a complete stop before the final cone at 65y, giving you a full 25 yards to slow down.
Use these in combination with your Acceleration workout to help increase your overall speed.
These workouts were provided courtesy of Patrick Beith.
1. Fly 20s, 30s and 40s:
Place a cone at the starting line, at 15y, at 35y and at 55y.
Accelerate hard to the first cone (15y). Maintain the speed you have generated by running relaxed and following the maximum velocity cues from 15 - 35y. Once you hit 35y, slowly decelerate for the next 20y coming to a full stop at the last cone. This is a fly 20. Once you are comfortable holding that speed for 20y, you can move the second cone to 45y (fly 30s) and 55y (fly 40s). Total volume for these workouts should be between 250 - 350 yards.
2. Sprint/Float/Sprint
Place a cone at the starting line, 15y, 25y, 35y, 45y and at 65y. Accelerate hard to the first cone (15y). Maintain a hard sprint for 10y, focusing on maintaining the speed and intensity created during acceleration. Once you hit the next cone (25y) go into a float by easing back in intensity (don't try to continue to get faster) without losing any speed. At the next cone (35y) go back to a hard sprint, running at full intensity and trying to increase your speed.
At the next cone (45y), shut down by slowly coming to a stop. You should not be at a complete stop before the final cone at 65y, giving you a full 25 yards to slow down.
Use these in combination with your Acceleration workout to help increase your overall speed.
These workouts were provided courtesy of Patrick Beith.
Teaching Team Speed
The Forgotten Skill: Teaching Team Speed
By Susan Craig & Ken Johnson, Head Coaches, University of New Mexico
There seems to be a helpless feeling among coaches that speed is just in the genes and not something that can be trained. The attitude seems to be that speed is something that only happens when a coach inherits players with natural speed. It is also true, generally speaking, that unless an athlete possesses great natural speed she usually feels inadequate in that department and is, therefore, of the opinion that she is slow.
The truth of the matter is that coaches should treat speed as just another skill to teach. I think everyone will agree that women athletes, in general, have poor running technique. So one of the obvious keys to teaching team speed is to break down the skill just as you would any other and find ways to drill it until old habits are broken and new ones are adopted.
When selling your players on the importance of speed, remember that it not only improves the ability to steal or cover ground in the outfield, but in fact it is a skill that affects every position and every aspect of baserunning. The key is to educate your players on the role of speed and how important it is to maximize their ability in that area. Naturally, speed is relative and you do not expect everyone to run the 60 in 2.7 seconds, but you can realistically aim for a team goal of 3.0 seconds for everyone. You Don't expect your players to master track techniques but they will learn enough to make them efficient runners and much faster.
Once the physical problems are addressed, the negative attitude towards running will start to disappear. Because athletes know so little about how to run, they place limitations on themselves on how fast they feel they can run. Running is often thought of simply as punishment and pain, instead of a skill that can help them be the best they can be. You, as the coach, have to develop a philosophy of running with a purpose. It is important that your athletes are well conditioned because speed is never a negative talent.
TEACHING SPRINTING
The best way to teach proper sprinting technique is to ask a certified track coach to introduce the fundamentals so you can be trained along with your athletes. Even though consistent training will still be up to you, it is always best to start with a professional who can correctly demonstrate the skill and give proper evaluations and instruction.
Fundamentals And Common Mistakes From Head To Toe
Keep the head relaxed and never run with the head tilted back.
Relax the shoulders so the arms extend down naturally. Don't run with a stiff motion.
The arms should drive down hard by the side with the hands brushing by the hips. Never allow the arms to swing across the body from side to side.
Run with a relaxed hand with a full range of motion, so the arms are moving in front of the body and driving back past the hip. Remember to run with opposite hand and leg action so that as the right knee goes up, the left hand comes up.
Run on the toes and run with high knee action bringing the heel up to the butt area.
Concentrate on explosiveness with quickness in the leg action and power in the arm action.
Drills
Pumping action. Have the runners sit on the ground with their legs straight out in front of them. Have them bend their arms and mimic a running action pumping the hand down and through as fast as they can. If done correctly they will bounce off the ground.
March. Line up your runners on the foul line. Start with marching in slow motion. Emphasize opposite hand and leg action and the high knee action, lifting the heel to the butt. The arm should drive down by the hips, the head relaxed.
Skip. Line up your runners on the foul line, but this time skip in place, working on quickness, bouncing the feet off the ground as if they were running on hot coals. Work arms as quickly as the feet. Gradually start to move the line of runners maintaining a quick action of the foot coming off the ground and not forward. Restrict the forward speed by walking in front of the line and not allowing anyone to pass you.
Falling. Have your runners stand along the foul line. On command they start to fall forward. At the last possible second they catch themselves by dropping their hips, and starting both the leg and arm action rapidly, falling right into a sprinting action.
Hurdles. Set up a series of wooden blocks six inches high and three feet long. Space them about four feet apart or equal to about one running stride. Your runners must run down a line of these hurdles, about 60 feet, working on picking up their feet quickly and high knee action. Make sure their arms are moving rapidly also so the entire body is in rhythm.
Harness. One of the best tools to teach sprinting is a harness used by track coaches. It is simply a strong elastic tubing with a harness at one end to tie around the runners hips and a smaller tie at the other end to attach to a post. The runner starts at the post and runs away from it in a direct line, building resistance from the tubing to a point about 60 feet. At that point the runner turns around, turning the line of the tube to the front so they can run in a direct line back towards the post. When the runner takes off the tubing will actually pull the runner to force them to run faster. This tool works on the same principle as running up and down hills, but is safer.
EXPLOSIVENESS
At New Mexico we talk about explosiveness all the time and we believe very strongly in the importance of plyometrics to build quickness. Plyometrics are drills or exercises aimed at linking sheer strength and speed of movement to produce an explosive reaction type of movement. The term often refers to jumping drills and in-depth jumping, but they can include any drill or exercise utilizing the stretch reflex to produce explosive reaction. Preaching speed and explosiveness carries over into everything you do on the field and the benefits are great.
There are several books on the market that describe drills, and it is important to understand that these exercises put a lot of stress on the body and cannot be overdone. We try to keep all our plyometric drills down to only twice a week. Some of the drills we do involve skipping, bounding both for distance and height, jumping off a box and quick knee raises where the athlete must bring both knees up off the ground as high as their waist as fast as they can. All these require rest between sets and are usually done with three sets of ten.
Offensive Applications -- The Steal
The steal is made in the first four steps and the slide at the end. At first we start with our runner facing home plate, with the left foot touching the inside of the bag. The first step involves a short rhythm step with the right foot or a cross-over step with the back foot turning towards second. With either move, the next critical area involves the arm action. It must be fast and powerful enough to get the body lined up with second base. As the steal motion is started, the right elbow is driven back bringing the body around and immediately upon facing second base, the arm and leg action begins.
We want our runners to be at full speed within four steps.
Work on the initial step or pivot, the arm drive and the first four steps.
Set a cone down the line from first base and time each runner to that point.
Have two players race to that cone to emphasize competition. The final note concerns timing. Too many coaches take it for granted that runners can easily determine when to start the steal motion. Actually it takes a great deal of practice. We have a line of runners at first, a pitcher throwing to the player and a coach standing at the best angle to watch both the runner and the Pitcher's release. The coach lets the runner know if she's gotten a good jump or was too quick or too slow. This can only be done once the runner is consistent with her stealing motion.
Getting Out Of The Box
Our athletes are told every day that once they hit the ball, they immediately become a baserunner, and they need to concentrate on these skills right away. The minute a hitter swings and releases the bat, she must drop her hips and start the arm and leg action as quickly as possible. She should run down the line at full speed, picking up first base or the
coach. She never watched the flight of the ball. Our team rule is that if the ball is hit to the outfield (except the line drive or hard grounder to rightfield that may result in a quick throw to first base), the runner automatically starts to belly out two slides from home plate and begins an arc so she can cut first base at full speed, slowing down only after crossing the base and seeing that she cannot advance to second. The best drill for this involves a line of hitters at home plate, a batting machine on the field and a coach. Each hitter understands it is a hit and run situation so every pitch must be swung at. After making contact the hitter reacts, either running straight down the line on an infield hit or by making an arc on a fly ball. The coach is encouraging them to make quick decisions and to run at full speed as soon as possible.
Tagging Up To Score
This area, like getting out of the box, is almost never practiced. Again this is a time when quick reactions and explosiveness are crucial. We practice this at third base and out in the field when we do other offensive drills. At third we take a line of runners. When the coach at home plate hits the fly they take their normal lead. The runner then rushes back to the bag, takes a sprinting position and waits for the command to "go." This drill can make a big difference because not only does it teach the athletes to explode, but the coach can also note the timing of each player and find who reacts quickly and slowly to the command.
Application To Defense
A creative coach can make up a thousand ways to show how speed affects the defensive game. Infielders never drift to cover their bag, but should always run to it at full speed and drop down to the correct position to receive the throw. Those same fielders should never drift over or back to catch a pop-up. Obviously outfielders never drift after fly balls, pitchers never drift to cover home plate on a passed ball, and catchers should never drift back to retrieve that passed ball. The fact that many athletes fail to run at full speed either means they don't realize what they are doing, or they do not feel under control when they do run as hard as they can.
That means that coaches who teach team speed must also be prepared to teach young athletes body control and awareness. By using agility drills a coach can give a player a variety of experiences dealing with controlling a body in motion. A coach cannot stop with teaching a player to run at full speed, but must follow through by teaching her to stop within a short distance. The main point involves teaching the athlete how to drop her hips to lower her center of gravity and spread her feet for a better base of support so she can stop and change directions easily.
The best drill for this involves a box drill which starts at home plate and has the runner go through a pattern at each bag, starting with first. The runner runs at full speed to first. About 10 or 12 feet from the bag, she starts breaking down with a jump step movement which allows her to drop her hips to lower the center of gravity and throws out her legs to give her a good base. As she hits in this position, she pivots on the inside leg rotating around to face second and takes off at full speed for the next base. She repeats this until she reaches home. You can do the same drill starting at third so they will learn to pivot off both feet. Karioka drills, drop step drills, and a variety of line drills can all be used to teach body awareness.
THE SOFTBALL ATHLETE:
THE RIGHT ATTITUDE
Anyone can improve their running technique. It just takes knowledge, instruction, and practice. But the trick is to motivate someone to want to run faster by showing them that this skill can affect all aspects of their game. That isn't to say that there are not limitations as to how much improvement anyone can make, but we have had players go from a 3.2 to a 2.9 from home to first from the first day of practice in the fall to a time trial in the spring. Working hard on running technique is easier when players see improvement. You have to make believers out of them.
The other two goals are to develop a team attitude to hustle and to incorporate the team speed in your total game philosophy.
If you let an athlete decide when they want to run hard, they will never reach their potential as a baserunner, and your opportunity to force mistakes will be lost. Players who pop-up or hit routine fly balls and jog down the line hurt themselves and the team. Athletes who hit a single and are satisfied with that will never be able to take advantage of a mistake and stretch that into a double. it's a point you have to make early and you must demand that kind of attitude all the time from every player, or your team will not respond. Naturally this kind of attitude requires that your team is in excellent condition, or they won't be able to maintain that level of intensity. Also, remember that being aggressive is just as important as being fast. Some of our best baserunners are not our fastest runners, but they have great awareness and are always ready to take advantage of the situation.
The other part of training is making a coaching decision to use the speed and aggressive attitude that you have trained. Athletes don't mind working hard on things when they see the benefits in games, so that may mean making some adjustments in your approach. You have to think more about steals, hit and runs, bunt and runs, etc., to allow the training to work. Also you need to be aware of defensive movement and demand the same work ethic there. For instance, if your first baseman drifts over for a pop-up and drops it by the fence because she was afraid of hitting the fence, you should correct her for that just as well as not running hard down the line. Remind her to bust hard to the fence and make that an easy play instead of an error.
Remember that coaching is knowledge, learning to communicate that knowledge, training and then using the tools in games. it's a complete package and you must be ready to pay attention to all four parts to gain the benefits. The drills on steals and sprinting, etc., should all be a normal part of your conditioning program. The aggressive, go-at-full-speed attitude is something that should be coached and expected all the time.
By Susan Craig & Ken Johnson, Head Coaches, University of New Mexico
There seems to be a helpless feeling among coaches that speed is just in the genes and not something that can be trained. The attitude seems to be that speed is something that only happens when a coach inherits players with natural speed. It is also true, generally speaking, that unless an athlete possesses great natural speed she usually feels inadequate in that department and is, therefore, of the opinion that she is slow.
The truth of the matter is that coaches should treat speed as just another skill to teach. I think everyone will agree that women athletes, in general, have poor running technique. So one of the obvious keys to teaching team speed is to break down the skill just as you would any other and find ways to drill it until old habits are broken and new ones are adopted.
When selling your players on the importance of speed, remember that it not only improves the ability to steal or cover ground in the outfield, but in fact it is a skill that affects every position and every aspect of baserunning. The key is to educate your players on the role of speed and how important it is to maximize their ability in that area. Naturally, speed is relative and you do not expect everyone to run the 60 in 2.7 seconds, but you can realistically aim for a team goal of 3.0 seconds for everyone. You Don't expect your players to master track techniques but they will learn enough to make them efficient runners and much faster.
Once the physical problems are addressed, the negative attitude towards running will start to disappear. Because athletes know so little about how to run, they place limitations on themselves on how fast they feel they can run. Running is often thought of simply as punishment and pain, instead of a skill that can help them be the best they can be. You, as the coach, have to develop a philosophy of running with a purpose. It is important that your athletes are well conditioned because speed is never a negative talent.
TEACHING SPRINTING
The best way to teach proper sprinting technique is to ask a certified track coach to introduce the fundamentals so you can be trained along with your athletes. Even though consistent training will still be up to you, it is always best to start with a professional who can correctly demonstrate the skill and give proper evaluations and instruction.
Fundamentals And Common Mistakes From Head To Toe
Keep the head relaxed and never run with the head tilted back.
Relax the shoulders so the arms extend down naturally. Don't run with a stiff motion.
The arms should drive down hard by the side with the hands brushing by the hips. Never allow the arms to swing across the body from side to side.
Run with a relaxed hand with a full range of motion, so the arms are moving in front of the body and driving back past the hip. Remember to run with opposite hand and leg action so that as the right knee goes up, the left hand comes up.
Run on the toes and run with high knee action bringing the heel up to the butt area.
Concentrate on explosiveness with quickness in the leg action and power in the arm action.
Drills
Pumping action. Have the runners sit on the ground with their legs straight out in front of them. Have them bend their arms and mimic a running action pumping the hand down and through as fast as they can. If done correctly they will bounce off the ground.
March. Line up your runners on the foul line. Start with marching in slow motion. Emphasize opposite hand and leg action and the high knee action, lifting the heel to the butt. The arm should drive down by the hips, the head relaxed.
Skip. Line up your runners on the foul line, but this time skip in place, working on quickness, bouncing the feet off the ground as if they were running on hot coals. Work arms as quickly as the feet. Gradually start to move the line of runners maintaining a quick action of the foot coming off the ground and not forward. Restrict the forward speed by walking in front of the line and not allowing anyone to pass you.
Falling. Have your runners stand along the foul line. On command they start to fall forward. At the last possible second they catch themselves by dropping their hips, and starting both the leg and arm action rapidly, falling right into a sprinting action.
Hurdles. Set up a series of wooden blocks six inches high and three feet long. Space them about four feet apart or equal to about one running stride. Your runners must run down a line of these hurdles, about 60 feet, working on picking up their feet quickly and high knee action. Make sure their arms are moving rapidly also so the entire body is in rhythm.
Harness. One of the best tools to teach sprinting is a harness used by track coaches. It is simply a strong elastic tubing with a harness at one end to tie around the runners hips and a smaller tie at the other end to attach to a post. The runner starts at the post and runs away from it in a direct line, building resistance from the tubing to a point about 60 feet. At that point the runner turns around, turning the line of the tube to the front so they can run in a direct line back towards the post. When the runner takes off the tubing will actually pull the runner to force them to run faster. This tool works on the same principle as running up and down hills, but is safer.
EXPLOSIVENESS
At New Mexico we talk about explosiveness all the time and we believe very strongly in the importance of plyometrics to build quickness. Plyometrics are drills or exercises aimed at linking sheer strength and speed of movement to produce an explosive reaction type of movement. The term often refers to jumping drills and in-depth jumping, but they can include any drill or exercise utilizing the stretch reflex to produce explosive reaction. Preaching speed and explosiveness carries over into everything you do on the field and the benefits are great.
There are several books on the market that describe drills, and it is important to understand that these exercises put a lot of stress on the body and cannot be overdone. We try to keep all our plyometric drills down to only twice a week. Some of the drills we do involve skipping, bounding both for distance and height, jumping off a box and quick knee raises where the athlete must bring both knees up off the ground as high as their waist as fast as they can. All these require rest between sets and are usually done with three sets of ten.
Offensive Applications -- The Steal
The steal is made in the first four steps and the slide at the end. At first we start with our runner facing home plate, with the left foot touching the inside of the bag. The first step involves a short rhythm step with the right foot or a cross-over step with the back foot turning towards second. With either move, the next critical area involves the arm action. It must be fast and powerful enough to get the body lined up with second base. As the steal motion is started, the right elbow is driven back bringing the body around and immediately upon facing second base, the arm and leg action begins.
We want our runners to be at full speed within four steps.
Work on the initial step or pivot, the arm drive and the first four steps.
Set a cone down the line from first base and time each runner to that point.
Have two players race to that cone to emphasize competition. The final note concerns timing. Too many coaches take it for granted that runners can easily determine when to start the steal motion. Actually it takes a great deal of practice. We have a line of runners at first, a pitcher throwing to the player and a coach standing at the best angle to watch both the runner and the Pitcher's release. The coach lets the runner know if she's gotten a good jump or was too quick or too slow. This can only be done once the runner is consistent with her stealing motion.
Getting Out Of The Box
Our athletes are told every day that once they hit the ball, they immediately become a baserunner, and they need to concentrate on these skills right away. The minute a hitter swings and releases the bat, she must drop her hips and start the arm and leg action as quickly as possible. She should run down the line at full speed, picking up first base or the
coach. She never watched the flight of the ball. Our team rule is that if the ball is hit to the outfield (except the line drive or hard grounder to rightfield that may result in a quick throw to first base), the runner automatically starts to belly out two slides from home plate and begins an arc so she can cut first base at full speed, slowing down only after crossing the base and seeing that she cannot advance to second. The best drill for this involves a line of hitters at home plate, a batting machine on the field and a coach. Each hitter understands it is a hit and run situation so every pitch must be swung at. After making contact the hitter reacts, either running straight down the line on an infield hit or by making an arc on a fly ball. The coach is encouraging them to make quick decisions and to run at full speed as soon as possible.
Tagging Up To Score
This area, like getting out of the box, is almost never practiced. Again this is a time when quick reactions and explosiveness are crucial. We practice this at third base and out in the field when we do other offensive drills. At third we take a line of runners. When the coach at home plate hits the fly they take their normal lead. The runner then rushes back to the bag, takes a sprinting position and waits for the command to "go." This drill can make a big difference because not only does it teach the athletes to explode, but the coach can also note the timing of each player and find who reacts quickly and slowly to the command.
Application To Defense
A creative coach can make up a thousand ways to show how speed affects the defensive game. Infielders never drift to cover their bag, but should always run to it at full speed and drop down to the correct position to receive the throw. Those same fielders should never drift over or back to catch a pop-up. Obviously outfielders never drift after fly balls, pitchers never drift to cover home plate on a passed ball, and catchers should never drift back to retrieve that passed ball. The fact that many athletes fail to run at full speed either means they don't realize what they are doing, or they do not feel under control when they do run as hard as they can.
That means that coaches who teach team speed must also be prepared to teach young athletes body control and awareness. By using agility drills a coach can give a player a variety of experiences dealing with controlling a body in motion. A coach cannot stop with teaching a player to run at full speed, but must follow through by teaching her to stop within a short distance. The main point involves teaching the athlete how to drop her hips to lower her center of gravity and spread her feet for a better base of support so she can stop and change directions easily.
The best drill for this involves a box drill which starts at home plate and has the runner go through a pattern at each bag, starting with first. The runner runs at full speed to first. About 10 or 12 feet from the bag, she starts breaking down with a jump step movement which allows her to drop her hips to lower the center of gravity and throws out her legs to give her a good base. As she hits in this position, she pivots on the inside leg rotating around to face second and takes off at full speed for the next base. She repeats this until she reaches home. You can do the same drill starting at third so they will learn to pivot off both feet. Karioka drills, drop step drills, and a variety of line drills can all be used to teach body awareness.
THE SOFTBALL ATHLETE:
THE RIGHT ATTITUDE
Anyone can improve their running technique. It just takes knowledge, instruction, and practice. But the trick is to motivate someone to want to run faster by showing them that this skill can affect all aspects of their game. That isn't to say that there are not limitations as to how much improvement anyone can make, but we have had players go from a 3.2 to a 2.9 from home to first from the first day of practice in the fall to a time trial in the spring. Working hard on running technique is easier when players see improvement. You have to make believers out of them.
The other two goals are to develop a team attitude to hustle and to incorporate the team speed in your total game philosophy.
If you let an athlete decide when they want to run hard, they will never reach their potential as a baserunner, and your opportunity to force mistakes will be lost. Players who pop-up or hit routine fly balls and jog down the line hurt themselves and the team. Athletes who hit a single and are satisfied with that will never be able to take advantage of a mistake and stretch that into a double. it's a point you have to make early and you must demand that kind of attitude all the time from every player, or your team will not respond. Naturally this kind of attitude requires that your team is in excellent condition, or they won't be able to maintain that level of intensity. Also, remember that being aggressive is just as important as being fast. Some of our best baserunners are not our fastest runners, but they have great awareness and are always ready to take advantage of the situation.
The other part of training is making a coaching decision to use the speed and aggressive attitude that you have trained. Athletes don't mind working hard on things when they see the benefits in games, so that may mean making some adjustments in your approach. You have to think more about steals, hit and runs, bunt and runs, etc., to allow the training to work. Also you need to be aware of defensive movement and demand the same work ethic there. For instance, if your first baseman drifts over for a pop-up and drops it by the fence because she was afraid of hitting the fence, you should correct her for that just as well as not running hard down the line. Remind her to bust hard to the fence and make that an easy play instead of an error.
Remember that coaching is knowledge, learning to communicate that knowledge, training and then using the tools in games. it's a complete package and you must be ready to pay attention to all four parts to gain the benefits. The drills on steals and sprinting, etc., should all be a normal part of your conditioning program. The aggressive, go-at-full-speed attitude is something that should be coached and expected all the time.
