Baseball Speed Training: Why Most Programs Fail & How to Get Faster
Speed is a game-changer in baseball. Whether it’s stealing bases, tracking down a fly ball in the gap, or getting out of the batter’s box on a weak grounder, every player benefits from being faster. Yet, most baseball training programs completely miss the mark when it comes to speed development. They focus too much on straight-line sprinting, excessive resistance training, or outdated drills that don’t transfer to actual in-game movements. At Bio-Dynamic Athletics, we train speed differently because baseball isn’t about running a 100-meter dash—it’s about acceleration, quick bursts, and sport-specific movement patterns.
Baseball is an Acceleration-Dominant Sport
Unlike track and field sprinters who reach top speed over 40-60 meters, baseball players rarely get the chance to hit their max velocity. The game is built around acceleration, the ability to generate force quickly over short distances. A base runner trying to steal second isn’t reaching top-end speed—he’s exploding out of his stance and hitting full effort in a matter of steps. An outfielder charging a blooper into shallow center doesn’t have 40 yards to hit full stride; he needs elite first-step quickness and reaction time.
Because of this, training needs to prioritize acceleration mechanics, power development, and force production in those first few crucial steps. However, most traditional training misses this entirely, focusing on straight-line sprints or generic speed drills that don’t transfer to baseball’s unique demands.
Common Speed Training Mistakes in Baseball
1. Overemphasis on Top-Speed Sprinting
It’s common to see baseball players running long-distance sprints (40-60 yards) in training, but the reality is that these distances aren’t relevant to the game. The majority of movements in baseball happen within a 5- to 15-yard window. Instead of focusing on top-end speed, athletes need drills that improve stride length, stride frequency, and explosiveness in the first 5-10 yards.
2. Sled Pushes and Heavy Resistance Sprints
While resistance training can be beneficial when used properly, many trainers overload athletes with sled pushes, weighted sprints, or excessive resistance bands. The problem? These drills slow down movement mechanics and alter sprinting form, making athletes stronger but not necessarily faster.
At Bio-Dynamic Athletics, we incorporate light resistance contrast sprints—just enough load to reinforce proper acceleration angles without destroying movement efficiency.
3. Lack of Sport-Specific Movement Drills
Most speed programs neglect baseball-specific acceleration mechanics. Baseball players don’t always accelerate in a straight line; they explode laterally, make quick directional changes, and react instantly to game situations. Traditional speed training ignores these aspects, leading to fast athletes who still struggle to translate that speed to the field.
How We Train Baseball Speed at Bio-Dynamic Athletics
At Bio-Dynamic Athletics, we understand that baseball speed isn’t about who can run the fastest in a straight line. It’s about who can get to top speed the quickest and who can apply force efficiently in game-specific movements. Here’s how we train differently:
1. Acceleration-Focused Sprint Work
Since baseball is an acceleration-dominant sport, we prioritize drills that build explosive first-step power and short-burst acceleration. Some of our go-to exercises include:
Sprints – Forces athletes into proper acceleration angles and strengthens posterior chain muscles for powerful starts.
Wall Drills – Reinforce forward lean, knee drive, and force application in the first steps of a sprint.
Contrast Sprinting – Alternating between resisted and unresisted sprints to improve rate of force production without compromising mechanics.
2. Plyometric and Fast-Twitch Training
Explosiveness is key for baseball speed, which is why we emphasize fast-twitch muscle activation through plyometrics. Some of our favorite drills include:
Bounding and Single-Leg Hops – Improves stride length and force application in short bursts.
Lateral Bounds – Builds strength in side-to-side acceleration, crucial for fielders and baserunners.
Depth Jumps to Sprints – Enhances explosive power and translates directly to first-step quickness.
3. Sport-Specific Agility and Reaction Training
Because baseball players react to unpredictable plays, we train reactive agility instead of just pre-planned cone drills. Our methods include (my favorites):
Partner-React Sprint Drills – Simulating base stealing and defensive reactions.
Directional Change Sprints – Teaching athletes to accelerate out of cuts and adjust to sudden movement shifts.
Field-Position Speed Drills – Customizing speed training for infielders, outfielders, and base runners based on their positional demands.
4. Strength Training for Speed
Strength training for speed isn’t about getting as strong as possible—it’s about producing more force in less time. Our training focuses on:
Trap Bar Deadlifts and Olympic Lifts – For explosive hip extension and acceleration power.
Unilateral Strength Work – Since baseball is a unilateral sport (one leg pushing off at a time), we include Bulgarian split squats and single-leg plyos.
Core and Rotational Power – Medicine ball rotational throws and anti-rotation drills to build transferability to hitting and throwing mechanics.
The Bottom Line: Train Smarter, Not Harder
Most baseball speed training fails because it follows outdated methods that don’t align with the demands of the game. At Bio-Dynamic Athletics, we train for acceleration, explosiveness, and real-game movement patterns. Our approach ensures that athletes aren’t just fast in drills, but fast where it actually matters—on the field.
If you’re a baseball athlete looking to take your speed to the next level, it’s time to rethink how you train. Ditch the unnecessary long sprints and generic drills—focus on acceleration, power, and game-specific speed.
Ready to become the fastest player on the field? Let’s get to work.
