Here’s an awesome series that we use with a lot of our softball athletes for linear speed/acceleration development! We call it the 4 x 4, which includes the following exercises, 4 rounds through, with 1 Minute Rest after each round.
- 5 Yard Sled Pushes
- Band Resisted High Knees for :5
- 5 Yard Half Kneel Sprint Starts Left
- 5 Yard Half Kneel Sprint Starts Right
5 Yard Sled Pushes – We keep this load anywhere from 50-125% of the athlete’s body weight, depending on how fast we want them moving the sled (different loads on different training days)
Band Resisted High Knees for :5
5 Yard Half Kneel Sprint Starts