Training Question for the 60 yard dash

Jon,

I'm trying to help my son get faster in his 60 yard dash time. He is 16 and I have used every training protocol possible but he doesn't seem to be getting faster. How are you developing your baseball players speed?

George. L
Pompano Beach,Fl


George,

Thanks for writing in. If I told you I would have to kill you, I'm joking of course.

We first start our players out with an athletic assessment that goes from toes to head. Yes, we work down then up. From there we know how weak or strong they are. How explosive they are and how flexible they are. So, I would suggest you find a qualified trainer to perform this type of evaluation in your area. Then you can start using the correct training protocols.

To give some insight on our weight training, you can't go wrong with tire flipping, deadlifting, box squats, push-up and pull-up variations. Along with core work and pre-hab for the ankles, knee, hips, lower back, shoulders, elbow and wrist.

As far as speed drills, we work hard on helping athletes learn the correct stance to run the 60 yard dash, along with the first step and how many steps a player should take in the 10 yard dash, along with the 60 itself. To often trainers, coaches and players just focus on running the whole 60. In two weeks we helped a player take a whole tenth off his 10 yard dash. We have taken 3 tenths off a players 60 just by getting faster in the 10 yard dash.
Along with the mentioned above we teach proper running mechanics, breathing and mental focus.(a big portion of a race against yourself)

Last component of training is G.P.P (general physical preparedness) which is basically preparation of an athlete's conditioning. There are tons of different ways to help a player get ready to run a 60 yard dash and the methods we use have helped dramatically. If you have ever ran a 60 you know your going to need a little extra conditioning. I also want to mention that people need to think outside the box, when I say conditioning that doesn't mean you put the cleats on and run numerous sprints or go for 2 mile jogs which are not uncommon in baseball.

With all this mentioned it is important that you are not just focusing on your son getting faster but also becoming a better baseball player. I hoped this helped.