If you're gearing up for a season of baseball, one thing that you will want to be paying attention to is your sprinting ability. One incredibly important element for success is being able to have a fast start as soon as you hit the ball so that you can make it to first base without getting an out.
Being able to generate maximum force and get to top speed then is clearly going to be the absolute most important skill you need to possess. Fortunately, with your baseball workouts you can do just that.
Let's take a quick peek at how you should formulate your sprint baseball workouts to see optimal progress.
Know Your Sprint Time
The first thing to consider is your sprint time. When looking at the sport of baseball, you aren't going to be sprinting for long at all. Likely just 10-15 seconds until you get to first base, so you'll want your baseball workouts to be the same.
These aren't going to be long sprints but you must go max out.
If you want to really intensify them, consider doing them on a hill for added challenge.
Make Sure You're Rested Sufficiently
The second thing that you should consider is how much rest you should take between intervals. Since you are looking to run at a top speed capacity here and you will have more than sufficient rest times between sprints when actually out on the baseball diamond (in most cases), you don't really need to set a time limit for this.
Aim for 1-2 minutes, but if you do need to rest longer, so be it. It's more important that you're well rested than going again but only being able to sprint to maximum capacity.
Perform Enough Repeats
Finally, the last thing that you need to make sure you're doing is performing enough repeats. Since the sprints are shorter themselves, you want to be performing enough of them to get good results from the session.
Aim for at least eight sprints, if not moving up to the 10-12 range. This will ensure that you are able to see quick performance improvements from your baseball workouts, leading to optimal playing gains.
Also make sure to keep these sessions limited to about twice per week as well. This will ensure that you aren't going to risk overtraining and start seeing decreases in performance because of it.
If you can start doing these sprint baseball workouts regularly, you can feel confident that you will notice a big difference when you get out onto the field.
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