Speed Question?

For Speed, run gassers, where you build up over about 60 yards with a full out sprint in the very middle for about 20 yds, and then decelerating sprint for the next 20 yards. Also, work on your starting acceleration doing 10 yd sprints from an athletic position.

As for lifting, there are alot of things that can help. Do more research on the following:

Jump Squats

Push Press/Jerk

Hang Cleans( general explosive movements, snatches etc.)

Glute Ham raise will help alot.

Andrew

Sprint 1-2 a week

No Long Distance

Agility Ladder and Jump Rope

Andrew has good advice listen to him

A 4.1-4.2 is fast. Are you a RH or LH? I would expect to see your 60yd lower if those were your actual times, though you may have a quick burst and slow afterwards. Have you ever ran the 40?

resistance training, overspeed, whatever you wanna call it, just get yourself a cord and attach it someone or a weight sled and RUN. makes you get the most out of your leg drive.

JCB365...right on... sprints are best..

resistance is best! pull something when you run!

forget the stairs and run 30 yard sprints

Devote yourself to a total quickness program. Click on the link below for an entire program desined for this purpose.

== Link Deleted - Sorry, but you can't post a Clickbank link here to sell product. MN-Mom ==

Good luck and have a great year!

there was a document posted here by PG Staff that I downloaded and kept. you should search for it.
It's titled "do you want to run faster" or something like that. it's very good and one of the main points is to make sure you are running in a straight line. Have some one watch you or video you.
You may be surprised.

Also my 14YO son just completed a six week (one per week) training session with a speed and agility guy and he took off 2/10ths off his 60 and 40 times.
Lot's of drills and form work with a heavy emphasis on running straight,really stretching out the strides and keeping the arms in tight.

Learn how to run properly. It sounds simple but try to run in a straight line, push off of your big toe, and swing your elbows back as you were hitting someone in the stomach.

Work on posterior chain.

DO NOT DO hill runs or stair runs.

JC is correct. also make sure you are warming up dynamically and getting some good static stretching in after your running/workouts (especially hip flexor)

quote:

Originally posted by johnny appleseed:
A 4.1-4.2 is fast.

Guess you are not old enough to remember
who consistently ran a 3.2 to 1b.

quote:

DO NOT DO hill runs or stair runs.

Be interested to hear why not?

Shortens your stride...Its benefits are aerobic conditioning and "mental training." Cons outweigh the Pros though...

Bulldog - Hill runs and Stair runs are not "bad" and do serve a purpose. The original posting by tbone is very similar to many players. His home to 1st times are reasonable and average. His 60 times dictate a loss of absolute speed or 'top end'. This is a mechanical issue and can be corrected.

The suggestion to stay away from distance work is right on. How many miles did you run in your last baseball game?

quote:

Bulldog - Hill runs and Stair runs are not "bad" and do serve a purpose.

I know this. I was interested to hear JCBaseball's reasoning.

Some great advice above...

I would just run through a simple checklist of things you should be doing:

Weights:
Squats (maybe you can try box squats as an alternate)
RDL's (single RDl's as an alternate)
Power Cleans (hang cleans, or clean/press)

Plyos:
Squat jumps
Lunge jumps
Depth Jumps

Sprints 2x3 times per week...make sure you are practicing as if you were in a game or at a combine...sprint out of your lead off stance for the 60 and mimic the swinging motion for your baseline time.

These are all compound exercises that will trigger your CNS (central nervous system) and get you going.

I noticed you are running 2-3 miles for basketball? That right there is going to have a negative impact on your speed (targets slow twitch muscle fibers).

If you are looking to drop your 60 time make sure:

-you have proper form (if not work on it...A simple way to check is sit on your butt and pump your arms as if you were running, if your hands hit the ground you're dropping them too low "back pocket to chest pocket"

-You are increasing limit, reactive, and explosive strength. You don't want to just focus on squats or cleans. There are tons of athletes who can squat 450 but can't do 10 tuck jumps and have 26 inch verticals.

Limit Strength= lifting weights ...This is the amount of force you can apply regardless of time

Reactive Strength= When your muscle/tendon complex is stretched prior to contracting...so think quick counter movements

Explosive Strength= The ability to develop max force in minimal time without the use of the plyometric stretch-reflex...point A to point B as quick as possible

Kind of went on a rant, but I hope this gives you a little better of an idea how it all works.

GL and PM if you have other questions.

Twice the Speed has excellent recommendations.

You should be focusing on increasing total leg/core strength in addition to building reactive and explosive power. Examples of both include:

Total Strength:
-Front squats
-High-bar back squats (more athletically relevant in this case than the low-bar position)
-Deadlifts and their variants (RDLs, suitcase DLs)
-Lunges and variants (lateral, back, front)

Reactive/Explosive Power:
-Box jumps
-Broad jumps
-Power cleans and variants (high pulls)
-Power snatch

Be sure to work on mobility and self-myofascial release (foam rolling) as well, as reactive training is very punishing!

Kyle and Twice the Speed. Are either of you familiar with Jon Doyle or Renegade Training

I am familiar with Jon Doyle. I speak with him every now and then. I have never discussed Renegade Training though. Why do you asks?

Twice and Kyle do have some good recommendations. I would suggest looking into www.tptherapy.com instead of the generic foam roller. Lots of updated research and wonderful outcomes with trigger point work rather than foam roller only.

I personally have seen the results. Especially true with recovery. Cuts down on regen time and the musculature responds so much more efficiently.

Does anyone have comments on using a chute for resistance (Similiar to the sled) to increase speed?

I also heard that vertical jumps (hence the jump rope) may also help.. Comments on both..

Increasing speed is a long term process where you need to work on “over's” and “under's”. Over's are working at full speed longer distances than you will normally run and under's are just the opposite, sometimes assisted with bands.

I would work jump rope, boxes and instead of chutes and other gadgets run stairs for overload training. I would run 100’s up to 10 ea, 2-3 times per week and as you get closer to the season cut them down and add in some 40’s and work on your starts specifically only going out to 20 yds. Get a good track coach to help lay out a program for your son. He can help you on the technique part also which is important.

quote:

Originally posted by BOF:
Increasing speed is a long term process where you need to work on “over's” and “under's”. Over's ... Get a good track coach to help lay out a program for your son. (S)He can help you on the technique part also which is important.

%100 agree. If I were the baseball workout czar, I would have EVERY position players find a good speed coach to give them pointers.

You can work out with your schools track team members

Many kids do not have the time or the guidance to help them get faster. Between practice , games , school work etc. I simply would say to a young man if you want run fast then run fast.

Sprint. Get someone to help you with your running form. Learn how to become more flexible. And then work on it. Spend more time working to become faster and less time working on the x-box.

Like anything you have to invest in the process. It takes time and it takes effort. Its not going to just happen. Like building arm strength building speed is the same way. It takes time and it takes effort and it takes dedication on the persons part.

Everyone can get faster. Everyone does not have the desire to do it.

I just got a book entitled Baseball Speed Training, written by Randy Smythe, a speed instructor for the Brewers, Dallas Cowboys and Chicago Bears. Still getting in to it, but it appears to be pretty good.

quote:

Originally posted by Bear:

quote:

Originally posted by johnny appleseed:
A 4.1-4.2 is fast.

Guess you are not old enough to remember
who consistently ran a 3.2 to 1b.

A 4.1 or a 4.2 is definitely quick...especially for high school!

It may not be impossible to run a 3.2, but there have certainly only been 1 or 2 guys ever to run that fast. The fastest I've seen in person is a 3.5 and that is ABSOLUTELY FLYING!

The record from home to first is 3.1 sec, by Mickey Mantle hitting lefty and 3.2 secs by MIguel Dilone hitting right handed.... unreal.