Got the Slow Gene? 4 Week Speed Training Program

You or someone you know plagued by the slow gene. Yes, blame your unathletic parents for that - and take action. Hard for slow players to make it anywhere in baseball. Positions are limited - typically you’ll be at first, third, historically people have through catch - pitcher…in modern baseball, there is so much training and development available for players it’s critical to focus on speed and agility. While you may never have a lightning speed 40 yard dash - for those that want to improve go have someone measure your real 40 yard dash time. Put in the work, shave your time down. Choose action, hard work, discipline.

4-Week Baseball Speed Training Program

Schedule: 4 training days per week (2 sprint-focused, 2 strength/plyometric-focused) + active recovery.

Goal: Improve acceleration, stride efficiency, and top-end speed for base running & field coverage.

 Day 1 – Sprint Mechanics & Acceleration

Warm-Up (10 min)

• Dynamic mobility: leg swings, walking lunges, high knees (2x20 yds each)

• A-skips & B-skips (2x20 yds each)

• Stride build-ups (3x30 yds, 60–70% effort)

Main Work

1. Sprint Starts – 6x10 yds from a 3-point stance (rest 60s)

2. 20-Yard Sprints – 5 reps, walk back recovery

3. Flying 30s – 5 reps (10 yd build-up, 30 yd max sprint, rest 2 min)

4. Hill Sprints – 6x15 yds at 90% effort (walk down recovery)

Cool-Down

• Hamstring & hip flexor stretches (30s each)

• Foam roll quads, glutes, calves

Day 2 – Lower Body Strength & Plyometrics

Strength

1. Back Squats – 4x6 @ moderate-heavy

2. Bulgarian Split Squats – 3x8 each leg

3. Deadlifts – 4x5 @ moderate-heavy

4. Glute Bridges – 3x12

Plyometrics

• Box Jumps – 3x6

• Broad Jumps – 4x5

• Lateral Bounds – 3x8 each side

Day 3 – Sprint Endurance & Change of Direction

Warm-Up (same as Day 1)

Main Work

1. 30-Yard Sprints – 6 reps @ 90% (walk back)

2. Pro Agility Shuttle (5-10-5) – 5 reps

3. Curve Sprints (simulate rounding a base) – 6x50 ft each side

4. Resisted Sprints (sled or resistance band) – 5x15 yds

Conditioning

• 6x100 yd strides at 70% effort (45 sec rest)

Day 4 – Explosive Power & Core

Strength/Power

1. Power Cleans – 4x4

2. Front Squats – 3x6

3. Romanian Deadlifts – 3x8

4. Step-Ups (knee drive at top) – 3x10 each leg

Core Stability

• Plank with Shoulder Tap – 3x30 sec

• Medicine Ball Rotational Throws – 3x8 each side

• Hanging Knee Raises – 3x12

Additional Notes

• Rest Days: Light jogging, biking, or swimming for recovery.

• Video Analysis: Film 2–3 sprints each week to monitor mechanics.

• Progression: Increase weights ~5% weekly and aim to improve sprint times by tenths.

• Baseball Integration: Do Day 1 & Day 3 before baseball practice if possible, so sprint work is done fresh.