A split second in base running speed can determine whether you're called safe or out. In addition to speed, base runners need explosive power, good footwork, flexibility, mobility, quick firing muscles, and stability to run the bases quickly and effectively. The team that is able to produce runs by using good base running skills and speed has a greater advantage.
Try performing these speed training drills wearing leg resistance bands to increase base running speed and explosive power.
This drill is designed to improve explosive speed and power. Begin by assuming a position just off first base at the point where you would take a normal lead. While anticipating the pitcher's move home, take off for second base by crossing your left leg over your right leg (crossover move). Explode through your dig phase and run toward second base, decelerating as you approach the bag. Repeat this drill 6-8 times resisted (with the bands on), then remove the bands and repeat this same drill 3-4 times unresisted (with the bands off). Notice the explosion you have towards second base now. Its important to remember to stay balanced in order to move back to the bag on a pick off attempt or make your break and explode toward second base. Be sure to complete the crossover move, right to left if going back to first base or left to right if headed to second base. Leading with your right leg instead of crossing over will only slow you down on your attempt to steal a base.
This is a great drill working on your home plate to first base speed and explosion. Best results come from simulating swinging the bat, working on first-step exploding out of the box, and working on running full speed all the way through first base at 100%. We also suggest repeating the drill making your turn towards second base. Suggested reps: 4-6 resisted and 2-3 un-resisted.