Strength Conditioning Drill: Speed, Agility, Quickness Conditioning Drills (Baseball & Softball)
Comprehensive conditioning program emphasizing speed development, agility patterns, and quickness drills. Improve on-field performance and endurance.
How to Run This Drill
- SPEED & AGILITY SESSION
- 1. Flying 30s
- Build up, then maximum sprint for 30 yards
- 4–6 reps
- 2. Pro Agility (5-10-5)
- Classic change-of-direction drill
- 4 reps
- 3. L-Drill
- Multi-directional speed and body control
- 4 reps
- 4. Ladder Quick Feet
- Agility ladder for foot speed
- 6–8 patterns
- 5. Box Drill
- 90-degree turns and acceleration
- 4 reps
- 6. Reaction Sprints
- Partner-initiated direction changes
- 6 reps
- 7. Base-to-Base Sprints
- Baseball-specific conditioning
- 4–6 reps
- 8. Shuffle Series
- Lateral quickness patterns
- 3 sets
- ⸻
- Frequency
- • Off-season: 2× per week
- • In-season: 1× per week
Coaching Points
- Quality over quantity - full recovery between speed reps
- Proper warmup essential before maximum speed work
- Track times to measure improvement and maintain intensity
- Perfect starts and first steps are crucial
- Change of direction technique reduces injury risk
- Baseball-specific patterns transfer to game situations
- Don't do speed work when fatigued from throwing
Quick Actions
At a Glance
- agility-ladder
- cones
- hurdles
- stopwatch
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