Frank Catalanotto’s Favorite Agility and Speed Exercises

By: Frank Catalanotto

 

The first thing I do as an athlete is to identify what it is I’m trying to accomplish. Second, I have to stop myself from running full steam ahead without first thinking things through because of that desire to succeed. Why?  Because there can be some less-than-desirable consequences. So, once I know what it is I’m trying to succeed at, I can start to figure out the best way to get me there. In my case, it was being the best I could be playing baseball.

 

The answer to my own question involved being the best baseball player I could, which meant doing baseball-specific agility drills. Essentially, these helped me become a better athlete and also protected me from injury.  Injuries are possible each and every time you step out onto the field and these drills helped limit potential injuries. One of my favorites involved rotational movements, especially since being a baseball player meant I’d be rotating my body much of the time. The closer the season got, the more I’d start focusing on agility and speed while cutting my strength training down.

 

 

Cat and Mouse - This needs two people. You follow the person while they’re sprinting and changing direction randomly. The idea is to stay as close to them as possible.

 

Four Cone Square Drill - Start by sprinting to the first cone, shuffling to the second, backpedaling to the third, then carioca to the final one. You can start on your stomach for this drill, so try to see how quickly you can get up and make sure someone times you.

 

Side-to-Side Ball Rolls - Have someone roll baseballs to either your left or your right. Flip the ball back to the feeder as you are shuffling back to center. Be sure to stay low and watch the ball roll into your bare hands.

 

Speed Ladder - The speed ladder is an excellent agility training tool, especially since it's cheap and easy to use.  Base Shuffle, Fast Feet, Five Count Drill, Hop Scotch Drill, Hops, In-Out Drill, Lateral Fast Feet, Lateral Feet Drill, Scissors, and Tango Drill are drills I recommend since they helped me.

 

 

Falling Starts - Lean forward as much as you can without actually falling on your face, then take off into a sprint when you feel like you’re actually about to fall.

 

Resisted Takeoffs - Have a resistance band around your waist and have a partner holding onto that band. Your partner should hold on tight for the first 5 steps, then let go, which will make you feel like you’re being shot out a cannon.

 

Uphill Sprints - Running uphill develops power and acceleration, but remember to keep the distances short.

 

These are just some of the things that have helped me during my time in the major leagues.  No matter if you have your own favorites or you try these, be sure you do them safely!