Speed and agility conditioning

Setup

1. Run this after a full dynamic warm-up with build-up sprints, never as the warm-up itself, and not the day after a heavy pitching or game load.
2. Station 1, home to first: from the batter's box, swing (dry, no ball) and sprint through first base. Keep everyone not running well clear of the swing. Where a double (safety) first base is used, run through the orange bag.
3. Station 2, first to third: start on first base and run to third, rounding second on a tight turn.
4. Station 3, pro-agility (5-10-5): three cones 5 m apart in a line on the grass beside the diamond.
5. Station 4, outfield drop step: a start cone with a target cone 15 m away on a diagonal; a coach throws a ball for the runner to track.
6. Players wear moulded or metal spikes as your competition allows, on dry, even ground.

How it runs

1. Players work in groups of 2 to 5 and rotate through the four stations, 3 to 4 reps per station.
2. Every rep is at full speed, timed where it makes sense (home to first; first to third).
3. Rest: walk back and wait at least 4 times as long as the rep took (about 30 to 60 seconds). This is speed work; it should not turn into a fitness test.
4. Pro-agility: start in the middle, sprint 5 m to one side and touch the line, 10 m to the other side and touch, then 5 m back through the middle.
5. Drop step: on the coach's point, open the hips, cross over, and sprint on the diagonal; the coach throws the ball late so the runner tracks and catches it on the run.
6. Stop the session for any runner whose times drop away sharply or whose running form breaks down. Total sprint volume for the day stays around 300 to 400 m.

Coaching points

• First three steps decide most plays: low, powerful pushes with a strong arm drive.
• Home to first: run through the bag at full speed and break down after; do not lunge or jump at it.
• Rounding second: start the curve a few steps before the base, hit the inside corner with either foot, and lean in.
• Pro-agility: lower the hips before each turn and push off the outside foot; touch the line with the hand closest to it.
• Drop step: open the hip towards the ball, cross over, and run with the glove down until the catch.
• Record the best time per station each week and look for steady improvement, not every-session records.

Common mistakes

• Short rest, so every rep gets slower and players learn to sprint slowly.
• Watching the ball out of the box instead of running hard to first.
• Wide, looping turns at second that add several metres.
• Standing upright at the turns in the pro-agility, so the player slides past the line.
• Doing this work on a wet or uneven surface.