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In-Season SimulatedGene Coleman, Ed. D., BaseRSCC-E, FACSM Running Drills

Gene Coleman, Ed. D., RSCC-E, FACSM, was the Head S&C for the Hous- ton Astros from 1978-2012 and is currently a strength and conditioning consultant for the Texas Rangers and Professor in the Exercise and Health Sciences Program at the University of Houston – Clear Lake.

peed, especially speed on the bases, is one of the five tools that scouts, coaches and management look for when evaluating talent, but how do you work on it once S the season starts. Players can’t safely the bases during practice but they can run in the . Players can run the curve on the in center field to simulate going from first to third and/or second to home. They can work on breaks to simulate stealing a base, taking a secondary lead and rounding second base, tagging up at third and practice stop and go’s to simulate pick-offs and run downs. Runs can and should be designed to simulate some aspect of the game. Players should run with a purpose and avoid running just to run. The following drills can be used with all players, especially the extra men who don’t play every day, but must be ready when the opportunity arises. Pick Gene Coleman one drill per day and give quality effort. Do one set of 3-5 reps with full recovery between each rep.

1. Timed 10-yard starts. Mark off 10 yards and have players start from a position. On their own, players will execute a drop step or crossover step and sprint through the 10-yard mark for time. Start the watch on first movement and stop it when they cross the 10-yard marker. An average time is 2.0 sec or less. A good time is 1.8-1.9 sec and an excellent time is less than 1.8 sec. Players should do 3-4 sub-max 30-yard runs to warm-up, 2- 3 practice starts and 3-5 runs for time. They should walk back and recover for an additional 10-15 sec between reps to simulate the amount of recovery typically observed after an aborted steal or and run.

TM 2. 30-yard sprints. Set two cones 30 yards apart and have the players start from a base running position with a 12-foot lead. On their own, players will execute a drop step or crossover and sprint through the 30-yard mark for time. Start the watch on first movement and stop it when they cross the 30-yard marker. An average time is 3.5 sec or less. A good time is 3.3-3.4 sec and an excellent time is less than 3.3 sec. Players should do 2-3 sub-max 30-yard runs to warm-up, 2-3 practice runs and 3-5 runs for time. They should walk back and recover for an additional 10-15 sec to simulate the approximate rest that they will receive during games. 3. Curve runs (1B to 3B). Set up three cones 30 feet apart on the warning track and around the curve in the outfield from the right field power alley to the left field power alley. Place the first cone (1B) on the right field side of centerfield, the second cone (2B) in center field and third cone (3B) on the left field side of center field. The objective is to simulate going from first to third base. Runners start with a secondary lead, perform a drop or crossover step, run the center field curve and sprint through the third cone (3B) for time. Start the watch on first movement and stop it when they cross the last marker. An average time is approximately 7.5 sec, a good time is ap- proximately 7.0 sec and an excellent time is less than 7.0 sec. Players should do 2-3 warm-up or practice runs and 3-5 runs for time. They should walk back and recover for an additional 10-15 sec. This is the approximate rest that they will receive if the ball is hit foul and they have to return to first base.

4. Curve runs (Home to 2B). Repeat the previous drill but players start from a hitter’s stance instead of a base runner stance and simulate a swing before accelerating of the box. Start the watch when the player is half-way through his swing and stop it when he crosses the second marker. Average time is approximately 8.5 sec, a good time is approximately 8.0 sec and an excellent time is less than 8.0 sec. Players should make 2-3 warm-up or practice runs followed by 3-5 runs for time. They should walk back and recover for an additional 10-15 sec.

5. Get Back (Pick off at 1B). Set two cones 30-yards apart. The runner takes a lead from first base and then breaks for second. After 2-3 steps, the coach yells “ out” and runner stops and tries to get back to first base. Most MLB will take about 1.0 sec or less to complete a pick-off move, so runners need to get back in less than 1.0 sec. Excellent pick-off moves take approximately 0.8-0.9 sec.

6. Pick off at 1B – Over Throw (1B to 2B). Set two cones 30-yards apart. Have the runner take a lead from first base. Coach hollers “get back” and runner tries to get back and step on first base with his right foot. When the runner approaches or reaches the 1B cone, the coach hollers “over throw” and the runner stops, changes direction and sprints to the second cone. The coach can time how long it takes for the runner to go from 1B to 2B. An acceptable time is approximately 3.5 sec or less.

7. Pick off at 1B – Run Down (1B to 2B). Set two cones 30 yards apart. Have the runner take a lead from first base and then break for 2B. After 2-3 steps, the coach hollers “Pitch out” and runner stops and tries to get back to 1B. After the runner makes 2-3 steps back toward 1B, coach hollers “stop” and the runner stops, changes directions and sprints back toward 2B. From this point, every time the coach hollers “stop” the runner stops and changes directions. After 2-3 (short run down) or 4-5 (long run down) starts and stops, the coach hollers “over throw” and the runner and sprints to 2B. Most run downs in MLB take 2-3 throws or less. Longer run downs may take 5-6 throws.

8. Get up and Run to 2B. This drill simulates an overthrow on a pick-off move to 1B in which the runner has to dive back, get up and sprint to 2B. Set two cones 30 yards apart. The runner starts in a prone position on the ground with his arms and hands extended toward 1B to simulate a dive back to 1B. The second cone is 30 yards away and directly behind the runner. Starting on the ground minimizes the chances of injury associated with diving back onto the ground. With the runner on the ground, the coach hollers “over- throw” and the runner gets up as fast as possible, changes directions and sprints to 2B. No norms are available for this drill, but the coach can record the time that it takes for each player to get up off the ground.

9. Head First into 2B, Get up and Run to 3B. This drill simulates an over- throw to 2B when a runner slides head first into 2B and has to get up and sprint to 3B. Set two cones 30 yards apart with the second cone at a right angle to the first to simulate the position of 3B relative to 2B. The runner starts on the 1B side of the cone in a prone position on the ground with his arms and hands extended toward 2B to simulate a head first slide into 2B. The second cone is 30 yards away and 90 degrees to the left side of the runner. Starting on the ground minimizes the chances of injury associated with diving back onto the ground. With the runner on the ground, the coach hollers “overthrow” and the runner gets up as fast as possible and sprints to his left to 3B. No norms are available for this drill, but the coach can record time for each player and encourage improvement.

10. Feet First Slide into 2B, Get up and Run to 3B. The previous drill can also be used for players who slide feet first into 2B. Have the runner start from a sliding position on the ground to simulate sliding into 2B. With the runner on the ground, the coach hollers “overthrow” and the runner gets up as fast as possible and sprints to his left to 3B. No norms are available for this drill, but the coach can record the time that it takes for each player to get up off the ground. Running the bases properly is essential for successful individual and team performance. Players should work on some aspect of base running almost every day. While it’s not always possible to run the actual bases, base running skills can be simulated in the outfield before games and during batting practice. Base running is a skill and skills can be improved with proper practice.

More Information Please! Contact Gene at [email protected] Don't miss Gene's Part 1 on Base Running Mechanics- Three Considerations for Optimal To 1st Base Running Success Click HERE