Speed is more than just the ability to run fast. True speed requires and displays countless athletic abilities: strength, power, coordination, rhythm. Training speed requires producing maximal outputs, and the benefits of such high outputs translate to much more than running fast. Speed training can improve arm strength and velocity, as well as stamina for pitchers, and fielding, base running, and throwing velocity for position players. We train speed through short sprints with maximal effort and adequate recovery, and some positional and technical drills.

Strength builds resilience for athletes. It allows athletes to withstand more physical stress, thus producing a more durable body. This helps baseball players endure the wear and tear of a long season and reduces the likelihood of some injuries. Without strength, you cannot generate force, let alone generate force quickly. Strength creates a strong foundation to build upon and develop power, speed, and other athletic qualities. We improve total body strength through basic compound exercises that utilize foundational movement patterns and recruit multiple muscle groups simultaneously to resist and produce force.

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