Has anyone tried this practice? Dragging extra weight when working on base running for building explosive speed? Any pros or cons? I'm thinking about giving it a shot with my group and see how it translates in the game.
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resisted starts are a good way to developed explosive speed. Don't need to drag tires on the base path. My son uses parachutes as well as dragging weighted sleds and pushing weighted sleds.
I suggested tires since they are cheaper than sleds. Same concept however...
Jim Lefebvre, when he was the SF Giants hitting instructor, demo this drill to me in the Giants training room. He had Jack Clark and Joe Morgan with a rope around their waist, dragging a truck tire. Naturally, I incorporated this to my son and our Santa Rosa Legion team.
Bob
What difference did you see? It obviously builds leg/core power, but does it help with the explosive speed?
First step quickness! That is your goal. Save factions of seconds - stealing bases, running home to 1st, fielding. "Baseball a game of inches"
Bob
I think some sort of resistance - tires, parachute, sled - is going to benefit you as long as you are working technique and have a stopwatch ready. Those three together will make you a faster runner.
I wouldn't use the tires on the field because it's going to probably cause unnecessary wear and tear on your field. It will push dirt out of the path of the tire and into the lip of the infield grass. I wouldn't use the OF either because you will probably wear the grass out. Find a side / auxiliary field to do this.
Harness Protocols and the concept of RTC (resistance training component) and ATC (assisted training component). Also discusses Force Velocity Relationship, Change of Direction, Acceleration and Deceleration components. Hope you find it helpful.
Thanks!
Austin
Thanks guys. I appreciate all the input.
Quick first step and start speed are from "twitch" muscle development, dragging a tire or parachute will help develope overall speed but will not enhance/build twitch muscle. you can do some research, their are several exercises/training methods to increase/enhance twitch muscle out there, most are developed around explosive movment. I would talk to a local trainer.
Pick up the book "Training for Speed, Agility, and Quickness" by Lee Brown and Vance Ferrigno. There is more to speed training than just resisted starts. Hint: it's all good.
sowilson,
I've seen it. Has some good stuff in there as well! There is more to speed training than resisted and assisted starts and harness training (absolute strength, rate of force production training, technique drills, arm patterns, hip activation, hurdle drills etc etc etc)....in which my article above is only on Harness Training, nothing more, hence the title Harness Protocols.
I personally prefer the parachute over dragging the tire to improve overall speed, but as SFalson said, you'll also need to work on your fast twitch muscle development for that explosive takeoff.
1st step mechanics have to be mastered prior to utilizing external resistance forces beyond body weight and gravity. Other wise the "1st step", if not in relation to the center of mass and in the proper direction of travel will not be explosive. Hip displacement is the key.