Conditioning Drill: Baseball Speed, Agility, Quickness and Lower Body Strength Workout (Baseball)
Combined lower body strength and speed/agility training session. Develop explosive power and movement skills in single comprehensive workout.
Instructions
PART 1 - SPEED/AGILITY (20 minutes): 1) Sprint Technique Work 3x40 yards. 2) Pro Agility Drill 4 reps. 3) L-Drill 4 reps. 4) Ladder Quick Feet 6 patterns. 5) Box Jumps 3x5. PART 2 - LOWER BODY STRENGTH (30 minutes): 1) Front Squat 4x6 - quad dominant strength. 2) Romanian Deadlift 3x8 - posterior chain. 3) Walking Lunges 3x12 each - single leg stability. 4) Lateral Squat 3x10 each - lateral strength. 5) Single-Leg RDL 3x10 each - balance and hamstrings. 6) Core Circuit 3 rounds - planks, dead bugs, bird dogs.
Coaching Points
- Speed work first when nervous system is fresh
- Full recovery between speed reps maintains quality
- Transition to strength work after speed completion
- Lower body strength directly improves speed and power
- Single-leg exercises address imbalances
- Core work integrated for complete lower body development
- Schedule on non-throwing days or light throwing days
At a Glance
- dumbbells
- barbells
- cones
- agility ladder
- hurdles
- boxes
Quick Actions
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