In-season baseball calls for smart off-day training to boost speed, agility, and conditioning. Here’s a drill you can incorporate using cones and agility bags, designed to enhance footwork and reaction time.
Baseball Agility Drill for Off-Day Training
This drill is perfect for baseball players looking to maintain and improve their agility during the season.
Key Drill Points
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Set up cones five to eight yards apart to create an agility box.
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Shuffle laterally along the interior of the box, focusing on maintaining a low center of gravity.
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At each cone, drop your shoulder, rotate, and sprint to the opposite cone, simulating a quick change of direction.
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For advanced players, integrate a glove to practice fielding ground balls or catching fly balls during the shuffle.
This drill activates key muscles and improves lateral movement, essential for outfielders needing to quickly adjust their footwork and accelerate to make plays. Complete six to ten sets of sprints, followed by two sets of unresisted routes. Remember to keep the intensity high and the rest periods short (45 seconds to a minute) to maximize the conditioning benefits.
For more tips on improving your baseball skills, visit BaseballSkillsHub.com.