Strength Conditioning Drill: Speed & Agility Lower Body Strength Workout (Baseball & Softball)
Combined lower body strength and speed/agility training session. Develop explosive power and movement skills in single comprehensive workout.
How to Run This Drill
- 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
Quick Actions
At a Glance
- agility-ladder
- barbells
- cones
- dumbbells
- hurdles
- plyometric-boxes
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