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The 5-Tool Baseball Player Workout

This MLB training routine will make you a baseball jack-of-all-trades.

Tool 2: The Workout for Elite Footspeed

“Speed is a valuable tool, not only for baserunning, but on defense,” says Eddins. “Speed allows you to take extra bases and make hard plays look easy. First step quickness is vital to stealing a base or running down a ball.”

To attain elite speed and quickness, lower body training along with resistance running is the key. To build those legs, do one-legged squats using dumbbells.

Place one foot behind you on a bench and, holding the dumbbells, squat down parallel. Follow this with split jumps (no break, aka supersetting), in which you jump straight up, front foot landing heel first while keeping your front knee behind your toes.

Starting Out: Leg Strength

One-legged squats: 3 x 8 reps with dumbbells

Split jumps: 3 x 10 reps.

For resistance running, here is a program for treadmill sprints.

Skill Work: Treadmill sprints

1. Run 15 seconds rest 30 seconds - Run 15 seconds rest 1 minute (incline 11, speed 10)

2. Run 15 seconds rest 30 seconds - Run 15 seconds rest 1 minute (incline 12, speed 10.5)

3. Run 15 seconds rest 30 seconds - Run 15 seconds rest 1 minute (incline 13, speed 11)

4. Run 15 seconds rest 30 seconds - Run 15 seconds rest 1 minute (incline 14, speed 11.5)

5. Run 15 seconds rest 30 seconds - Run 15 seconds (incline 15, speed 12)

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