By: Karen Matteson-Yoder; Head Softball Coach at The University of California, Davis

There are five ways to improve your playing speed and quickness in short distances:
1. Improve your quickness and starting ability (getting out of the box)
2. Improve your acceleration time (reach full speed faster)
3. Increase the length of your stride
4. Increase the number of steps you take per second (stride rate)
5. Improve your speed endurance

The main focus of these five components for our sport would be starting ability and acceleration. Keep in mind that building speed is a holistic approach and requires development in all five areas. It is vital that you have someone to observe you from behind to monitor the path of your elbows staying within proximity of your sides.

This portion of the workout is ideally set up for sand running. Sand running is an excellent way to stress the total body, especially the lower extremities. The foot, ankle, knee, and hip muscle joint systems are required to adjust to the unstable sandy running surface. This adjustment develops and toughens your body’s ability to handle unexpected stability changes. This can be a vital asset to prepare for unstable infield and outfield surfaces in our game.
SPRINT SERIES #1

WARM UP BARE FOOT JOG FOR 1 MINUTE ON GRASS OR SAND
SET #1 5 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
1 MINUTE REST
SET #2 5 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
50 CRUNCHES
SET #3 5 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
20 STRAIGHT LEG PUSH-UPS
2 MINUTE REST
SET #4 5 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
1 MINUTE REST
SET #5 5 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
20 BURPIES
SET #6 5 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
COOL DOWN JOG AND STRETCH

SPRINT SERIES #2

WARM UP BAREFOOT JOG FOR 1 MINUTE ON GRASS OR SAND
SET #1 2 X 50 YARD SPRINT (150 FT) (45 SECOND REST)
45 SECOND WALL SIT
1 MINUTE REST
SET #2 4 X 30 YARD SPRINT (90 FT) (30 SECOND REST)
30 LUNGES ALTERNATING LEGS
SET #3 6 X 20 YARD SPRINT (60 FT) (30 SECOND REST)
15 PUSH-UPS WITH FEET AT INCLINE
2 MINUTE REST
SET #4 8 X 10 YARD SPRINT (30 FEET) (15 SECOND REST)
2 MINUTE REST
SET #5 10 X 5 YARD SPRINT (15 FEET)BAREFOOT (10 SEC. REST)
COOL DOWN JOG AND STRETCH

SPRINT SERIES #3

WARM UP 2 MINUTE JOG
SET #1 10 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
2 MINUTE REST
SET #2 10 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
25 STRAIGHT LEG RAISES
SET #3 10 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
20 PUSH-UPS WITH ARMS AT INCLINE
2 MINUTE REST
SET #4 10 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
1 MINUTE REST
SET #5 10 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
25 SQUATS WITH A 3 COUNT HOLD IN DOWN POSITION
SET #6 10 X 20 YARD SPRINT (60 FT) (15 SECOND REST)
COOL DOWN JOG AND STRETCH