Baseball Power And Speed Workout

Baseball power and speed! Every baseball player wants more power, speed and strength! Not every baseball player is training right for explosive power. Sports Fitness Hut's All-Star Baseball Power Workout Manual will help improve your baseball game on the field!



If you need more power hitting the baseball, more speed running the bases or more quickness at your position then you need this power workout manual. The manual's drills, techniques and workouts are designed for advanced baseball players.

Baseball requires a series of rotational and lateral movements. Therefore, the baseball player needs a strong core to generate rotational and lateral speed and power.

The physical demands of baseball are: starting ability, acceleration, stopping, cutting, stride rate, stride length, sprinting form and speed endurance.

Most explosive movements occur after some other movement (swinging, sliding, etc.). Maximum velocity is rarely reached except in the case of hitting a triple, inside-the-park homerun or running down a long fly ball. Therefore, starting ability and acceleration should be emphasized during training.

Major League Baseball scouts use these drills/exercises/sprints (among others) to test a player's speed, agility, acceleration and power:

30 and 60 Yard Sprints - The bases are 90 feet apart (30 yards). Scouts routinely time a player's speed from home to first base during an at bat or from home to second base on a double.

Running from home to first base in under 4.0 seconds is exceptional (especially for a right-handed batter). Times of 4.1 - 4.4 are more common. A major league average time for the 60 yard dash is 7.0 seconds, 6.5 - 6.8 seconds is good and 6.2 - 6.4 are great times.

Vertical Jump - The height of your vertical jump shows the amount of power in your lower body. A high vertical jump is also an indicator of great speed. A vertical jump of 35 is good and any jump 40 or above is exceptional.

Medicine Ball Rotational Throw - This exercise is a good indicator of core strength---especially the critical rotational power needed for baseball (swinging, throwing, etc.).

20 Yard Shuttle - This drill tests agility, explosion, postural control and quickness at high speed. The best players cover the 20 yard shuttle in about 4 seconds or less.

Sports Fitness Hut's All-Star Baseball Power Workout Manual will show you how to improve your performance in these drills and exercises. If you do this, it will improve your power game on the field.

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Athletic Bodyweight Workouts

Athletic bodyweight workouts should be a huge part of your plan. Athletic bodyweight workouts allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy weights because your body is not ready for the loads.

You can also burn body fat with bodyweight workouts! Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.

What you need before sport specific exercises is the foundation of strength, flexibility and sports nutrition....if you don't have this foundation, you won't be very good in your sport!

Promotion of plyometrics and sport specific exercises has gotten out of hand. Don't get me wrong, plyometrics and sport specific exercises are important but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.

I'm seeing more and more young athletes with weak bodies trying to start a program of intense plyometrics. Many of them come to me with injuries they have gotten from group training classes in plyometrics.

A proper sports training system would go something like this:

1. Overall strength training (including core training) to stabilize joints, build muscle, correct postural problems, improve flexibility and implement nutrition program.

2. Progress to power exercises, speed exercises, plyometric exercises and sport specific exercises when your body is ready.

Don't skip to step #2 without adequately doing step #1 or injuries will surely follow!

Don't get your information from commercial advertisements---GET YOUR INFORMATION FROM A PROFESSIONAL TRAINER!

Train hard and smart!

Check out my challenging bodyweight workouts!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Weak Core Limits Power

Strengthen your weak core area or you don't have a chance to succeed in your sport. Your power output will suffer. Your risk of injury also increases when your core is weak.



Powerful athletic movements initiate with or transfer through your core area.

For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm.

This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a POWER SHORTAGE!

Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.

Many medicine ball exercises such as throws, rotational passes and wood chops engage the core and total body in all planes of motion.

You should strengthen and condition your core area all year.

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Defensive Backs Need Hips And Glutes Training

As a defensive back, you need flexible and strong hips and glutes to compete against elite wide receivers. Cornerbacks, especially, need the hips and glutes to cover receivers who are usually the fastest and quickest athletes on the field. Its tough to cover someone when you don't know where they are going!



I played defensive back in college so I'm definitely an authority on the need for accelerating backwards, forwards, shuffling, etc. We practiced "running backwards at game speed" every day until it became a natural movement.

As a defensive back, you need to train your body for backwards acceleration and other footwork skills. Many times, you need to adjust quickly into a back pedal, shuffle or hip turn to defend your receiver.

There are exercises that you can practice to improve your backwards acceleration and hip turns. As with all speed exercises, backwards acceleration practice should be done with "game-time effort."

You also must keep your shoulders leaned forward in order to maintain dynamic balance and to be able to stop and go "on a dime."

Some common exercises to improve your hips and glutes are: back pedal, hip turn and run, hip turn and shuffle, hip turn and crossover, shuffle and run, continuous hip turns, hip twists, hip in outs, leg swings and hip flexions/extensions.

Some good strength exercises to do: squats (one-legged and two-legged), step ups, lunges of all types and bulgarian split squats.

Get "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes" It is a must training guide for any serious athlete!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Lateral Hops Improve Speed And Power

Use lateral hops to improve your speed and power in the frontal plane of motion.



The frontal plane is an imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions).

Abduction takes your limb away from the midline of your body and adduction takes your limb closer to the midline of your body. Examples include exercises performed on hip abductor and hip adductor machines. Other frontal plane motions would be lateral lunges, dumbbell lateral shoulder raises and lateral spinal flexion.

Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.

Lateral hops are done as fast as possible. Also, your feet should remain on the ground as little as possible as you do the hops. Focus on hopping (not jumping) from side to side (on the balls of your feet) with very little vertical height. You are working to improve lateral power with this exercise and not vertical power. Do 8-10 repetitions per set.

As you progress, you can begin to do single leg lateral hops. Train hard and safe!

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Phases Of Athletes' Strength And Power Training

As an athlete, you should train in phases in order to peak at the right time--during the season. Building a powerful, athletic body is more than doing plyometrics!

Plyometrics is a high-risk, high-reward type of training and is very effective when used as part of an overall athletic training program.

In periodization, annual training is divided into different phases to allow you to progress to the next phase of training. In each phase, you train to achieve certain goals.

Each phase prepares you for the next phase of training. If you don't reach the goals of a phase, you cannot move on to the next phase of training.

The periodization plan is usually broken up into four phases. Each phase may last anywhere from 4 weeks to 6 months. The annual training plan can be divided into 2 major periods known as macro-cycles.

This typically indicates that there are two major seasons in the sport such as baseball (summer leagues and winter leagues) and basketball (winter leagues and summer leagues).

The macro-cycle is divided into the meso-cycle (one or more months) and the micro-cycle (weekly). The weekly cycle is very important because it allows the trainer to make adjustments as needed.

Here is a brief discussion of each phase of periodization training:

Phase 1 - General Physical Preparation

This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures.

The cardiovascular and nervous systems are also developed.

This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.

This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.

Phase 2 - Sport-Specific Training

This phase of training begins as the first phase is ending. This phase of training is sport-specific. The exercises mimic the actions made your sport and strength is developed in the same range of motion used in the sport.

Running exercises also duplicate what you need to compete. For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase. This is a critical phase for the elite athlete.

Phase 3 - Training During The Season

During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season.

Phase 4 - Post-Season Training

After the season, you need to recuperate physically and mentally. Active rest is often used for this purpose. For instance, a football player might enjoy playing basketball in the off-season.

This allows you to stay in relatively good shape and begin the next phase of training fresh and healthy. You can also make greater physical gains and have a better season the next year.

It takes time to build your athletic body the right way. Don't take shortcuts!

Get your FREE Report, "10 Must Know Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Power Step Ups Improve Hip Strength

Hip strength is critical for you to succeed in any sport requiring speed, power and agility. Use power step ups to help improve your hip strength.



One of the top athletic training exercises is the power step up. Improve your speed sooner with power step ups. Do this exercise full speed with control.

Doing one-legged (unilateral) exercises will improve your speed because you use the same pathways that it takes to run. Sometimes, too much focus is placed on leg exercises done with two legs (bilateral).

These two-legged exercises, like squats, are needed in your exercise program. But, one of the best physical indicators of athletic success is dynamic balance (rate-of-force production or power is the other).

Do the power step up this way:

1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.

2. Alternate your feet on and off the bench or platform (you will be sprinting in place).

3. Explosively drive your knees up and pump your arms as fast as possible. Each set should be 20-30 seconds.

4. Do this exercise with correct running mechanics.

Challenge yourself to improve your hip strength!

Get "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes" It is a must training guide for any serious athlete!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Muscle Activation Timing Improves Power

Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time. Sports power training also provides you with optimal neuromuscular efficiency.

There are five purposes for sports power training:

1. Improve the excitability, sensitivity and reactivity of the neuromuscular system.

2. Improve the rate-of-force production.

3. Increase motor-unit recruitment.

4. Increase motor-unit firing frequency.

5. Increase motor-unit synchronization.

Speed strength is a combination of starting speed, explosive speed (maximum velocity in the shortest time) and reactive speed.

Speed strength is also known as power. Proper training methods will produce the strength, power and speed you will need to succeed in your sport.

The three building blocks of integrated training for the athlete are:

STABILIZATION (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain (human movement system), integrity and recondition/rehabilitate.

STRENGTH (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.

POWER (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.

All seven phases of training may not be necessary for all athletes. For example, some sports do not require optimum levels of muscle hypertrophy.

The training program is Multi-Planar (sagittal, frontal, transverse), Multi-Joint (exercises such as bench press, squats, lunges), Multi-Dimensional (stabilization, strength, power) , Proprioceptively Enriched (high neural demand) and Sport-Specific.

You should follow a systematic approach with the following goals in mind: injury prevention, body fat reduction and increased lean muscle mass, strength, endurance, flexibility and performance.

Rate-of-Force Production (muscles producing force in the shortest period of time) is one of the best physical indicators of the level of an athlete’s performance and future success.

After an adequate strength foundation has been built, you can work on increasing speed strength. This is best done by using a combination of:

1) Plyometrics
2) High speed medicine ball exercises
3) High speed weight training exercises
4) Multidimensional speed training exercises

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my FREE REPORT, "10 Must Know Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!