Post-Lift Speed & Agility Development

Recommended after lower body lifts or on days focused on athletic development. This session is designed to improve acceleration, lateral movement, first-step explosiveness, deceleration, and baseball-specific athleticism while minimizing fatigue.

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Acceleration Development

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Falling Starts

Sets: 3
Distance: 10 yards

Lean forward until gravity forces your first step. Drive aggressively out of the start while maintaining a forward body angle. Focus on powerful pushes into the ground rather than quick, choppy steps.

Rest: Walk back between reps.

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3-Point Starts

Sets: 2
Distance: 10 yards

Begin in a three-point stance and explode forward with maximum intent. Stay low through the first several steps before gradually rising into sprint posture.

Coaching Points

• Drive through the ground.
• Keep the head down during the first few strides.
• Pump the arms aggressively.

Rest: 60-90 seconds.

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10-Yard Sprints

Sets: 2

Perform every sprint at maximum effort with complete recovery between repetitions.

Focus

• Explosive first three steps
• Violent arm action
• Finish through the line

Rest: 90-120 seconds.

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Reactive Plyometric Development

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Box Drop to Sprint

Sets: 4

Step from a 12-18 inch box.

As soon as both feet contact the ground, immediately explode into a 5-yard sprint.

The goal is to minimize ground contact time while producing maximum force.

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Lateral Bounds

Sets: 3

Reps: 5 each direction

Jump explosively from one leg to the opposite leg while sticking every landing.

Pause for one second before the next repetition.

Focus

• Hip stability
• Single-leg power
• Controlled deceleration

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Pogo Jumps

Complete 2 rounds of:

• Forward Pogos × 20 contacts
• Lateral Pogos × 20 contacts
• Single Leg Pogos × 10 each leg

Keep the knees relatively stiff and allow the ankles to do the work.

Think “quick off the ground.”

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Agility Development

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Mirror Drill

Rounds: 6

Duration: 5-8 seconds

With a partner, react to random movements while maintaining an athletic stance.

Stay low and react instantly.

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5-10-5 Pro Agility Shuttle

Sets: 4-6

Emphasize efficient changes of direction.

Coaching Points

• Sink the hips before changing direction.
• Plant firmly outside the body.
• Push explosively out of every cut.
• Accelerate through the finish.

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Shuffle-Crossover-Sprint

Sets: 5 each direction

Sequence:

• Shuffle
• Crossover
• Accelerate into a sprint

Focus on smooth transitions without standing upright.

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Baseball Speed Development

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Base Steal Starts

Sets: 4

Distance: 5-7 yards

Work exclusively on the first step.

Focus on explosive acceleration while maintaining proper body angle.

Every repetition should be game speed.

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15 Yard Sprints

Sets: 3

Sprint at 95-100% effort.

Walk back between repetitions to ensure full recovery.

Focus on efficient acceleration and running mechanics.

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Rotational Power Finish

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Medicine Ball Rotational Shot Put

Sets: 3

Reps: 6 each side

Drive aggressively from the hips while rotating through the torso.

Finish with full extension.

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Medicine Ball Scoop Toss

Sets: 3

Reps: 6

Generate power from the ground up while maintaining an explosive hip turn.

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Training Goals

This session is designed to improve:

• First-step explosiveness
• Linear acceleration
• Lateral quickness
• Deceleration mechanics
• Single-leg power
• Reactive strength
• Rotational explosiveness
• Baseball-specific speed and agility

Estimated Training Time: 30-40 Minutes

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Throwing Plyo Ball Series

• 2000 Gram Reverse Throws (1 x 10)
• 350 Gram Reverse Throws (1 x 10)
• 250 Gram Knee Down Throws (1 x 5) [Chest to Knee]
• 250 Gram Catcher Pop n’ Throws (1 x 5)
• 200 Gram 180 Throws (1 x 5)
• 200 Gram Side-Arm Throws (1 x 5)
• 150 Gram Field + Flow + Throw (1 x 5-10)

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Hitting Work

• Tee Warm-Up (5 – 10 swings to feel fast)
• Plyo Front Toss (5 – 10 swings driving thru contact, keep ball to CF)
• Baseball Front Toss (5 – 10 Swings driving ball Gap to Gap)
• Overhand Toss (2 x 10)