Quicker Bat & Faster Feet with OverSpeed Training
By: Tim Thoreson
Someone once told me that thirty some years ago Olympic Sprinters use to get pulled by cars in an effort to run faster. Now I don't know if that is a true story or not (and of course would never recommend it) but if this did in fact happen, then these sprinters were participating in what is known as OverSpeed Training. OverSpeed Trainings is when athletes train at levels faster than what is required during competition. This style of training activates part of the muscle generally not used and enables athletes to improve their overall speed and quickness. When baseball players engages in OverSpeed Training they can develop a quicker bat and faster feet.
How to OverSpeed Train to Run Faster
There are few ways that baseball players can OverSpeed train in an effort to improve their overall sprint speed. The easiest way to do this, and it includes no equipment, is by running down a slight decline. Players should find a hill (remember, very slight decline) and practice sprinting down it. This will speed up players steps, and also increase stride length, 2 factors that determine speed.
How to OverSpeed Train to Run Faster
There are few ways that baseball players can OverSpeed train in an effort to improve their overall sprint speed. The easiest way to do this, and it includes no equipment, is by running down a slight decline. Players should find a hill (remember, very slight decline) and practice sprinting down it. This will speed up players steps, and also increase stride length, 2 factors that determine speed.
Players can also get pulled in some fashion (not by a car!). The best way to do this is with some type of elastic band or bungee type cord that attaches at the waist. Players can have a teammate/coach hold the bungee and pull it tight. then once they start running at their teammate the cord/band will give a jumpstart type effect and the first few steps will be faster than they have ever ran before.
Players can also attach themselves to each other and the front player can start sprinting. This will give an OverSpeed factor to the player who is getting pulled. |
OverSpeed Training for a Quicker Swing
The best way to OverSpeed Train to develop a quicker swing is by swinging an extra light bat. When a player swings a light bat, their muscles are experiencing movement at a level faster than in competition. Hitters should definitely incorporate some type of swing training that involves swing a light bat. In the past I have made a trip to my local hardware store and purchases wooden dowel, these make great overspeed training bats, or purchase a real one. Check out the drill Mini Ball Soft Toss, this drill helps increase bat speed and at the same time enhance hand eye coordination. |
When your players engage in OverSpeed Training, they will no doubt become much more of an offensive threat. Their quicker swing will lead to more hits and less strikeouts. Their improved speed will enable them to be safe on that bang bang play. Not only do players actually improve their speed, but their confidence also increases as they feel like quicker athletes.
Good Luck Coaches!
Tim Thoreson
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