The Secret to Baseball Speed:
It’s Not Just Running
In baseball, speed isn’t just about how fast you can run; it’s about how quickly you can accelerate from a standstill. Whether you’re stealing second or chasing down a gap shot, the first three steps are where the game is won or lost. If your training consists only of running poles or long-distance sprints, you are missing out on the explosive power required for the 60-yard dash.
To lower your 60 time, you must focus on Rate of Force Development (RFD). This is the body’s ability to apply maximum force into the ground in the shortest amount of time. For 2026, the most effective programs have moved away from “cardio” and toward a mix of heavy unilateral lifting and reactive plyometrics.
Phase 1: The Weight Room (Building the Engine)
Sprinting is essentially a series of high-speed, single-leg jumps. Therefore, traditional bilateral squats aren’t as effective as Rear Foot Elevated Split Squats (RFESS). By training one leg at a time, you eliminate strength imbalances and build the stability needed in the ankles and hips to handle the force of a full-speed sprint. Another mandatory lift is the Trap Bar Deadlift. This develops the posterior chain—your glutes and hamstrings—which are the primary drivers of horizontal power.
Phase 2: Plyometrics (Wiring the Engine)
Once you have the strength, you need to teach your nervous system to use it quickly. Broad Jumps and Lateral Bounds are the best predictors of sprint speed. Broad jumps focus on forward explosion, while lateral bounds mimic the “push-off” move a baserunner makes when stealing. For 2026, many elite trainers are adding Pogo Jumps to their routines to improve “ankle stiffness,” ensuring that no energy is lost when your foot strikes the turf.
| Workout Type | Exercise | Reps/Sets | Benefit |
| Strength | Trap Bar Deadlift | 4 Sets x 5 Reps | Posterior Chain Power |
| Unilateral | RFESS | 3 Sets x 8 Reps | Single-Leg Stability |
| Explosive | Broad Jump | 5 Sets x 3 Reps | Horizontal Distance |
| Reactive | Pogo Jumps | 3 Sets x 20 Sec | Ankle Stiffness |
| Technique | Sled Marches | 4 Sets x 10 Yds | Proper Drive Angle |
Phase 3: The “Diving Start” Technique
The biggest mistake players make in the 60-yard dash is “popping up” too early. To fix this, use the “Dive in the Pool” cue. Out of your stance, your first movement should be a forward lean so aggressive that it feels like you’re falling. This keeps your center of gravity low and allows your legs to drive horizontally rather than wasted vertical energy.
The Bottom Line
Speed is a skill that must be practiced. Combine heavy lifting twice a week with plyometric drills twice a week, and always finish with 10-yard “flying” sprints to lock in your mechanics.