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Program 01 · 01/04
Speed and Agility
Win the first three steps.
The program
Baseball is played in bursts. This program trains the mechanics of acceleration, deceleration, and lateral change of direction so athletes get out of the box faster, cover more ground, and finish plays other players give up on.
What's inside
- Sprint mechanics — arm action, shin angles, ground contact
- Ladder, mini-hurdle, and reaction drills tuned for baseball movement
- Deceleration and cut work to protect the knees and hips
- Weekly benchmarks so progress is measurable, not felt