Training
Baseball Speed Training
6 min readUpdated July 15, 2026
Baseball speed is short and explosive — a 90-foot dash between bases. Training for it looks nothing like distance running.
The three speeds baseball players need
First step (0–10 ft)
This is what wins bag steals and infield hits. Train with resisted starts and lateral shuffles.
Acceleration (10–30 yards)
Where you make up ground on a fly ball. Train with 10–20 yard sprints from a two-point stance.
Top speed (30+ yards)
Matters for the 60-yard dash and long fly balls. Train with 40–60 yard flying sprints.
Sample speed workout
Dynamic warm-up (10 min). 4x10-yard sprints. 4x20-yard sprints. 2x40-yard sprints. Full recovery between reps (60–90s).
Frequently asked questions
How do I improve my 60?+
The biggest gains come from cleaning up sprint mechanics (arm action, forward lean) and adding lower body strength — not just running more.
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