The explosive speed training drill for baseball that works on your acceleration is called donkey kick sprints. If you want to become a faster baseball player this video is for you. In order to make highlight reel plays when on defense and wreak havoc on the base paths when on offense, players need to be able to sprint explosively in any direction and accelerate to top speed as quickly as possible.
On defense donkey kick sprints exaggerate the pro hop or prep step ready position used by elite baseball infielders and tennis players. This drill allows athletes to learn what it feels like to absorb force and then produce force explosively to increase defensive range and play making ability. On offense donkey kick sprints exaggerate the balance and stability, reaction time, and first step quickness required to get on base, steal more bases, and score more often.
3 key execution points when performing donkey kick sprints are:
1) As soon as you land you need to explosively cover ground, as quickly as you can, from point A to point B. Think of being an airplane. An airplane gains speed down the runway and then takes off, it doesn't just rise up into the air. We want to produce force in the direction we want to go.
2) You need to pump your arms as hard and as fast as you physically can. Your elbows, when you pump your arms, should go from your ear to elbowing somebody behind you. This arm motion creates symmetry, balance, and power when sprinting. Your legs can only go as fast as your arms pump through a full range of motion.
3) Practice sprinting in every direction because in baseball we cannot predict where the ball will be hit, what type of play we will need to make, or which direction we will need to move so being able to react and explode in any direction is very important.
Chapters
0:00 Intro
0:17 How donkey kick sprints help
1:14 Indiana Orv
1:41 demonstration of donkey kick sprints
2:19 Key teaching points
3:07 Challenge
4:21 Consequence
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