To begin a proper baseball speed training program, a coach must first begin by testing athletes for current skills. As for a simple baserunning test, a sprint between home plate and first base will suffice. Once a simple sprint test has been performed, coaches will find it valuable to perform this same test beginning with the athlete hitting a ball with a powerful swing to the bat and then transitioning directly into a base sprint.

An excellent infielder test involves setting 5 cones each 4 yards from a starting point at 9 o’clock, 10:30, 12 o’clock, 1:30 and 3 o’clock from the starting position. The athlete should spring to the 9 cone, touch the cone with his glove hand to simulate fielding a ball and sprint back to the starting position. He will come to a momentary stop before following the same run to the 10:30 cone. From there he will progress to the 3 cone, the 1:30 cone and then the 12 cone. Each sprint should be recorded separately as well as collectively.

To test an outfielder’s speed and agility, set up cone A at 45 degrees to the left of the starting position at 7 yards away. Cone B should then be at 45 degrees to the right of the Cone A and 7 yards away. Cone C will be 45 degrees to the left of Cone B and, again, 7 yards away. The athlete will sprint from the starting position to Cone A, reverse pivot (or open his shoulders to the middle of the course) and sprint to Cone B, reverse pivot and sprint to Cone C and then sprints directly back to cone A. Reverse pivots on this couse simulate movements in game play when an outfielder has to track positions of the ball at all times.

Very few sports require athletes to move effectively in a reverse direction, but baseball happens to be one of them. Outfielders often have to take a few explosive steps backward before they turn and run forward or stop and reverse motion. Very carefully orchestrated plyometric tests involving backward motion are essential to judge the explosive abilities of athletes. Additionally, plyometric jumps from both a two and one foot base are essential tests for outfielders, who may be called upon to leap and field a ball. One legged, two legged and even skipping plyometric tests should be carefully performed to ascertain an athlete’s balance, body mechanics, jump height and core control.

Only once these tests have been performed and evaluated can a coach create an individualized and effective baseball speed training program for his athletes. Since each player will be in a different place both metaphorically in terms of his skills and also literally in terms of the field of play, these tests are crucial to ensure that each player is coached and developed to his maximum athletic potential.