At this age, baseball players are starting to take their game more seriously.  Parents are spending $300-$500 on private  instruction in the off-season.  Teams are playing 40-60 games per year.

With all of these games, it is good to start thinking about getting into baseball shape so you can make it through the season without struggling at the end.  For players at this age level, they need to start focusing on speed and agility training.  They do not need to run miles to get better.

They do need to learn how to sprint faster and get quicker feet.  You can accomplish this with the agility and
plyometric drills listed below.

Anaerobic Conditioning

Sprints        30/60/90 feet
Sprints are run at 90-100% intensity and at a specific distance, i.e. 10 reps at 90  
feet.  Walk to starting point as the rest break.

Shuttle Run     120 feet
The total distance covered will be 120 ft.  Place 4 cones on the ground 10 ft. apart.  The first cone, or cone A, will be the start and finish line.  sprint out and touch the line at cone B and return and touch cone A.  Follow this pattern through cone D and finish at cone A.  See diagram below for details.

*___________ *  ___________ *  ___________ *
A                   B                     C                     D

Agility Training

Jump Rope (2 minutes)
On                                           Rest
15 sec.                                     15 sec.
15 sec.                                     15 sec.
15 sec. (right foot)                     15 sec.
15 sec. (left foot)                       15 sec.

Alternate 4 Cone Drill
The cones are to be placed at 20 ft. intervals in a square configuration.  Athlete begins at cone 1 and sprints to cone 2, then side shuffles to cone 3, back pedals to cone 4 and then karaoke to cone 1.  The drill is performed immediately in reverse direction.

*2               *3



*1               *4

Lateral Pick-Ups
Three cones are to be placed at 15 ft. intervals in a straight line.  The athlete begins at the center cone and side shuffles to the right and touches the cone with his glove hand.  Then the athlete side shuffles to the far left cone and touches cone with glove hand.  Side shuffle to center cone.  Variations utilizing balls may substituted.  Drill is
performed for 10 repetitions without stopping.

*2__________*1__________*3
     15 ft.                        15 ft.
                     1---------------->
<-----------------------------------2
3------------------>

T-Drill
Three cones are placed 15 ft. apart with a fourth cone placed 15 ft. in front of the middle cone.  The athlete begins at cone 1 and sprints to the center cone, then side shuffles to the right cone, side shuffles to the left cone, shuffles back to the center cone and back pedals to the starting cone.  The drill is performed one repetition at a time.

*4______________*2_______________*3
      15ft.              I              15 ft.
                          I
                          I
                          I  15 ft.
                          I
                          I
                          *1

Alternate V-Cone
Place three cones 20 ft. apart in the shape of a V.  The athlete begins at cone 1 and sprints to cone 2, touching the cones with their glove hand, and then drop steps back and sprints to cone 3.  Then the athlete sprints to cone 2, again touching the cone with the glove hand, and then drop steps and sprints back to cone 1.  The purpose of this drill is to replicate the motions common for outfielders as they come in on ground balls and drop step back for fly balls.

Ladder Drills
The ladder drill is performed utilizing a one or two segment ladder and is placed on a dry level surface.  A variety of drills are provided below.

High Knees
- 1 foot in each square
- 2 feet in each square

Carioca
- 1 foot in each square

Form Running
- Stepping in every second square, then finish with a 30 yard sprint
- Stepping in every third square, then finish with a 30 yard sprint

2 feet in 2 feet out moving laterally

It is recommended that kids should perform Anaerobic Exercises and Plyometric Training 1-2 times per week.

Information courtesy of Sewell Baseball.