Speed and power conditioning

Setup

1. Mark two sprint lanes on grass: a start line, a cone at 10 metres and a cone at 27.4 metres (90 ft, home to first).
2. Next to the lanes, a medicine-ball station: partners stand 6–8 metres apart, side-on to each other, or side-on to a solid wall.
3. Everyone completes a full dynamic warm-up first: jogging, skips, leg swings, lunges and 3–4 build-up runs at increasing speed.
4. Pitchers and catchers do this on a day away from a hard outing. Med-ball throws do not replace their throwing programme or count as pitches, but tired legs and trunk affect mechanics.
5. Work in pairs: one pair sprints while another throws, then swap stations.

How it runs

1. First-step sprints: from a base-stealing lead stance, crossover and sprint 10 metres on the coach's clap. 6 reps, walking back for at least 60 seconds between.
2. Home to first: from a batting stance, take a dry swing and sprint 27.4 metres through the cone. 4 reps with full rest; the coach times each.
3. Rotational med-ball throws: side-on, load the back hip and throw the ball across the body to the partner or wall, like a swing. 3 sets of 5 each side.
4. Med-ball scoop toss or broad jumps: 3 sets of 4, full rest between sets.
5. Swap stations after each block. Keep total sprint reps low; quality, not fatigue, is the goal.

Coaching points

• Every sprint is at full speed, so every sprint needs full rest. Once the times drop off, stop for the day.
• First step: push the ground back, not up. Low shins and a forward lean for the first three steps.
• Run through first base, not to it. Lean at the bag, then break down in foul ground.
• Med-ball throws start from the ground: hips turn first, then trunk, then arms, the same order as a swing or throw.
• Land jumps softly with knees over the toes, and stick the landing before the next rep.
• Any hamstring tightness, back pain or shoulder pain: stop and tell the coach.

Common mistakes

• Short rest, turning a speed session into a fitness session.
• Standing up straight out of the lead and losing the first step.
• Slowing down before the 27-metre cone.
• Throwing the med ball with the arms only, without using the hips.
• Medicine balls that are too heavy, so the movement slows down.