When you look at MLB players, some guys are known for their speed, but generally, designated hitters are  not swift of foot. As a young, developing player, that may give you the idea that speed isn’t necessarily essential in baseball. This could not be further from the truth.

Improving this critical aspect of your game early on in your career will help you become a more well-rounded player. When a baseball leaves the bat of an elite high school player, the ball may travel in excess of 100 miles per hour and reach the third baseman in approximately 500 milliseconds. Thus, having enough speed to explode out of your stance and make a play on the ball is critical.

Let’s say you’re the power hitter on your team, but you can make this play. Or, you can keep up with some of the faster players on your team. That will surely get the attention of a coach or scout.

Below is a speed workout I use with my developmental baseball players. It is designed to be completed two days a week, with two days in between for recovery. If you’re just starting out, focus on quality, not quantity, in these drills. As you advance through the exercises, add a ball toss to simulate a fielding element during the workout.

Baseball Speed Workout

Start with a dynamic warm-up. Perform each exercise 3-6 times.

• Drop Step R
• Drop Step L
• 5-10-5
• Rock and Sprint
• Shuffle Sprint
• 6 Cone
• 4 Cone Drill
• Figure 8