3 Speed Hacks for Baseball and Softball Players


At PFP we work with over 150 baseball and softball players every year and we’ve sent dozens off to college to play ball.


When they come to us, they have the following concerns as it relates to their performance.



#1 They want to improve their base running speed.


The reason athletes are not as fast as they want to be running bases comes down to 2 things.


  • Standing up rather than leaning forward. Thing of a Jeep. Jeeps are not traditionally very fast because they sit straight up. Lamborghini’s on the other hand are lightening fast because they are low to the ground (forward leaning). In order to accomplish this, an athlete needs to first learn this concept, then apply it by training low, develop core integrity, and lower body power.


  • Strength + Running mechanics. Their arms flail side to side. They don’t drive their knees. They look uncoordinated. The reason is because they have not learned proper mechanics and they are not physically strong enough to run properly.


#2 and #3 are pretty much solved by the same approach.


#2 The want faster and more powerful bat speed.


#3 They want to improve their throwing velocity.


Improving #2 and #3 will come down to these Core 4 Components.


  • They have not gone through puberty- if that is the case, you will see great improvements when they do (as long as they train for coordination and flexibility during this time- don’t make the mistake of watching your kid go through puberty without giving them an opportunity to train rhythm, balance, coordination, core control, etc).


  • They are Weight Lifting, they are NOT doing Functional Strength Training. As strength goes up, rotational power and throwing velocity will improve. For example, bicep curls and squat will help a baseball player. But it will not be the optimal way. Anti-rotational strength training, lateral lunges, transverse box jumps, transverse lunges, locked-in core rowing, and other functional exercises will get your kid to the next level.


  1. They have never learned how to use the ground for force production, their core, their hips, and their shoulders to develop full bat swing power. If you can get your athlete to engage the right muscles in the right place at the right time, the ball will go further.


  1. Flexibility and mobility in the hips and shoulders. It is amazing how just improving this one can result in 2, 3, or more MPH added to your child’s throwing velocity. I have countless examples of this being true.




PFP offers sport specific training in a small group environment to cut down on costs while keeping quality and 1 to 1 attention high. Throw in the mindset training component that we are known for, and it is a recipe for a peak performing athlete who does not burn out.


For more information text us at 240-394-7188 or email info@pfpfit.com to inquire.



Serving you,


Coach Andrew and the PFP Coaching Team


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