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

  1. PART 1 - SPEED/AGILITY (20 minutes):
  2. Sprint Technique Work 3x40 yards.
  3. Pro Agility Drill 4 reps.
  4. L-Drill 4 reps.
  5. Ladder Quick Feet 6 patterns.
  6. Box Jumps 3x5.
  7. PART 2 -
  8. LOWER BODY STRENGTH (30 minutes):
  9. Front Squat 4x6 - quad dominant strength.
  10. Romanian Deadlift 3x8 - posterior chain.
  11. Walking Lunges 3x12 each - single leg stability.
  12. Lateral Squat 3x10 each - lateral strength.
  13. Single-Leg RDL 3x10 each - balance and hamstrings.
  14. 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

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At a Glance

Categories
Strength Conditioning
Focus Areas
Speed & AgilityStrength
Age Groups
11-1213-1415-1617-1818+
Players
1-20 players
Difficulty
intermediate

Equipment Needed

SKLZ Speed and Agility Ladder, Pro, 10 ftAgility LadderCAP Barbell 110 LB Elite Olympic 2-Inch Cast Iron Weight Plate SetBarbellsFGBNM 25 Pack Disc Cones with Carry Bag and Holder, 5 ColorConesAmazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbellsSKLZ 6X Ultra Durable Agility Hurdles, 6-Inch, 6-Pack with Carry BagHurdlesPhilosophy Gym 3-in-1 Wooden Plyo Box, 24" x 20" x 16"Plyometric Boxes

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