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Out of the box, down the line, first to third. We train the speed that shows up in the box score, and the power behind the throw.
Free 30-minute assessment17400 Hamlin St, Van NuysSince 2014
What we trainBaseball
Fundamental speed drills
Linear acceleration and base running
Lateral movement, plyometrics and strength
Eighteen drills across six groups, plus the arm power work from our throwing program.
Think of them as the ABCs of speed training.
Want to run faster on the baseball field? This guide on baseball speed training covers key drills and techniques to boost your speed, agility, and acceleration. Learn how to improve your performance and outpace your rivals with practical exercises.
Before we hit the gas on advanced techniques, we need to master the basics. Fundamental speed drills enhance your running mechanics and overall agility, laying the groundwork for more complex movements.
Coach Morey, on the field
Master fundamental speed drills like High Knee Run and Butt Kick Run to build a strong foundation for advanced techniques.
Incorporate linear acceleration practices such as the Lean Fall Sprint and the 10 Yard Build to 30 Yard Sprint to enhance your sprinting performance.
Engage in strength training with exercises like Back Squats and Walking Lunges to boost overall speed and stability on the field.
A comprehensive training plan should start with basic movements and progressively move to more complex drills. These are the groups, in the order they are trained.
Speed work, on the field
Group 01
Before we hit the gas on advanced techniques, we need to master the basics. Fundamental speed drills enhance your running mechanics and overall agility, laying the groundwork for more complex movements.
Acceleration, first steps
Group 02
Linear acceleration is the secret sauce for effective base running and sprinting. Enhancing this aspect of your game can significantly improve your performance.
Change of direction
Group 03
Agility and the ability to change direction quickly are vital in baseball. Whether you’re fielding a ground ball or stealing a base, lateral movement can make or break a play.
Box jump, frame by frame
Group 04
Plyometric exercises are all about explosive power. In baseball, most actions are quick and require immediate force generation.
Strength for speed
Group 05
Strength training builds the muscle strength and balance needed for enhanced speed. Addressing muscle imbalances from repetitive baseball actions, it enhances lateral movement and stability.
Warm-up, on the grass
Group 06
Warm-up routines prepare your body for demanding speed drills. Enhancing overall performance, they promote better range of motion and flexibility.
The review, inside the lab
No guesswork and no generic workout on day one. We observe, measure and prioritize.
Run targeted movements and sprints while the coach records the mechanics that matter.
Review acceleration, speed and movement efficiency with objective feedback.
Get clear recommendations for the highest-impact next steps in training.
Speed, agility and arm power at 17400 Hamlin St, Van Nuys — measured, coached, and retested.
Free, no payment required
30 minutes, in person at our Van Nuys facility
You leave with the numbers and the plan
Do not see the time you need?
(818) 578-5013Every athlete is timed and filmed before and after. Home to first, first to third: the number moves or the training changes.
Timing gates
laser, not hand-timed
Motion capture
joint torque without force plates
Head coach
BS Exercise Science, Biomechanics
Coach’s own 40
22+ mph top speed
Training athletes since
With Coach Morey and Performance Lab I went from running a 7.04 to a 6.68.
Morey has done a tremendous job working with our team. Our overall team speed and strength have improved significantly.
Coming to the Performance Lab was critical for my development as a kid. I went from being the slowest kid on my Little League team to the second fastest in high school.
Each one filed under the group it belongs to, with the reps and setup the coaching calls for.
The High Knee Run drill is a cornerstone of speed training. Emphasizing proper take-off and touchdown mechanics helps develop foundational speed.
Next up is the Butt Kick Run. Focusing on knee flexion and proper thigh positioning, this drill enhances speed.
Falling Runs are all about acceleration. Picture yourself at the starting line, ready to bolt.
The Lean Fall Sprint drill is all about maintaining proper sprint positions.
Linear Bounds focus on generating force into the ground while maintaining balance and alignment.
The 10 Yard Build to 30 Yard Sprint is a progressive drill that allows you to gradually accelerate, simulating real game situations like base running.
The Short Lateral Shuffle drill is designed for agility training over a shorter distance.
The Pro Shuttle Drill is a staple for improving sprinting speed, deceleration, and maintaining correct technique during lateral movements.
The Lateral Pulse Start drill enhances body engagement and timing, providing better control over lateral movements.
Tuck Jumps are two-foot jumps that focus on quick ground reaction and explosive upward movement.
Hitch Hops are single-leg hops that simulate the running motion. Enhancing balance and acceleration, this exercise makes you more agile.
Obstacle Jumps and Hops focus on agility and explosive power. Set up a small cone or hurdle and perform side-to-side jumps, one-foot hops, or front-to-back jumps.
The Back Squat is a bilateral movement that engages multiple muscle groups.
Banded Squats activate glutes and hip muscles, combating inhibition due to tight hip flexors.
Walking Lunges are effective for building strength in the lower body, specifically the quadriceps and hamstrings.
Using foam rollers for soft tissue work helps maintain range of motion and prevent injuries from repetitive baseball activities.
Activation exercises are crucial for engaging key muscle groups and preparing them to produce force.
Mobility drills are essential for improving range of motion and flexibility.
The same four keys we coach in the throwing program, and the trunk mechanics behind them.
Mechanics from foot position through to the throwing arm, a specific strength program, a warm-up and cool-down routine for the shoulder, elbow, wrist and spine, and a structured throwing regimen to test max distance and velocity.
The better the rotation the hips can generate while the front shoulder maintains closed the more force that can be generated when the front shoulder opens.
Proper warm ups beforehand and a cool down at the end of each session; 7-8 training sessions every week including one rest day, and at least 4 weeks of full rest every year for youth and high school athletes.
A comprehensive training plan should start with basic movements and progressively move to more complex drills to enhance agility and speed.
Anything else? Call (818) 578-5013 or read the full FAQ.
How often should I perform these speed drills?
To achieve optimal results, incorporate speed drills into your training regimen 2-3 times per week. Consistency is key to improving your performance!
Can these drills be modified for younger athletes?
Absolutely, you can modify these drills for younger athletes by lowering the intensity and emphasizing proper techniques. This approach not only makes the drills more accessible but also instills good habits early on!
Do I need special equipment for these drills?
You don’t need special equipment for the drills; basic items like cones and resistance bands are all you need. Start wherever you are and get moving!
How long does it take to see improvements in speed?
You can expect to see improvements in your speed in just 4-6 weeks with consistent practice. Stay dedicated, and you’ll be amazed at your progress!
Are these drills suitable for all positions in baseball?
Yes, these drills are suitable for all positions in baseball, as speed is essential for every player, from pitchers to outfielders. Embrace these drills to elevate your game!
Leave your details and one of our coaches will get back to you about baseball speed and power training.
Prefer to talk first? Call (818) 578-5013.
