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This drill is for building leg strength, improving explosion off the bag when running, and speed.
Coaches will set up the field with ladders going from home to first, small hurdles or cones, 2 feet apart, from first to second, and softballs spread about 2-3 feet apart between second and third.
The first player will use quick feet to put each foot inside each the ladder rung all the way to first base. Then the next player will start.
From first to second the players will hop over the cones or hurdles bringing their knees all the way up to their chest.
From second to third the players will lunge pick up the softball to either the right or left of the player, pick it up, and move it over to the other side, set it down, lunge, and repeat. the next player will to the same, but the ball may be on a different side.
Then from third base the player will jog back to home plate to begin again.
This drill is great for the off-season in increasing a player's speed
All players will begin at home plate.
One player at a time will take her batting stance, take a swing, and take off through first base.
When the entire team has completes this the players will line up to run a double and then back to the end of the line, run a triple, then finally the players will run all the bases.
Now, the first runner, again, will take a swing and take the turn at first and then wait at first for the second player to swing and then she takes off to second. She will take the turn at second and then wait on second for the third player to take her swing before going to third.. and repeat with all players.
Once all players have finished that part they will begin again.
The goal is to incorporate sorter and longer sprinting distances with small breaks in between for maximum result in speed.
This will exhaust the players and should be done with 3-4 days of break before repeating the drill again.