Conditioning Drill: Best Conditioning Drills for Baseball — Speed, Agility, Quickness (Baseball)
Comprehensive conditioning program emphasizing speed development, agility patterns, and quickness drills. Improve on-field performance and endurance.
Instructions
Drill 1: Flying 30s - Build-up then maximum sprint for 30 yards, 4-6 reps. Drill 2: Pro Agility (5-10-5) - Classic change of direction drill, 4 reps. Drill 3: L-Drill - Cone drill for multi-directional speed, 4 reps. Drill 4: Ladder Quick Feet - Agility ladder for foot speed, 6-8 patterns. Drill 5: Box Drill - 90-degree turns and acceleration, 4 reps. Drill 6: Reaction Sprints - Partner-initiated direction changes, 6 reps. Drill 7: Base-to-Base Sprints - Baseball-specific conditioning, 4-6 reps. Drill 8: Shuffle Series - Lateral quickness patterns, 3 sets. Perform 2x per week in off-season, 1x during season.
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
At a Glance
- cones
- agility ladder
- hurdles
- stopwatch
Quick Actions
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