Along with issues about increasing size and strength, among the more common questions is:
“How can I improve my running speed?”

Because there are a number of speed enhancement programs already out there, don’t “re-invent” this particular wheel. For example, (http://www.basestealing.com) is an excellent program for baseball/softball-specific speed development.

Some ideas and information on improving general running mechanics that can help any ball player to run faster. Consider seeking out the expertise of a local high school or college track coach to improving sprint mechanics.

There are three main elements of sprint mechanics:

Posture – changes in “body lean” or position during various sprint phases

Arm Action – pumping the arms in synch with the legs; also, the range of motion, direction, and speed of the arm pump

Leg Action – the relationship of the hips and legs relative to the torso and ground

Leg action can be further broken down into:

Stride length

Stride frequency

SPRINT MECHANICS CHECKLIST*

Posture

1 _____ At max speed, head is held high

2 _____ Head position in line with torso, torso in line with legs at all phases of the sprint.

3 _____ Head should not sway side to side

4 _____ Jaw relaxed, loose

5 _____ Body lean upon starting, accelerating: slightly forward

6 _____ Body lean at full speed: more straight up

7 _____ Feet: toes up during leg lift, except when in contact with ground

8 _____ Foot strike: landing on balls of feet


Arm Action

9 _____ Aggressive arm action (pumping) is a must. Each arm should move as one piece with the elbow bent at 90 degrees.

10 _____ Hands relaxed. “Front” hand should rise up to about nose level.

11 _____ Down/backward hand should pass the buttocks in back.

12 _____ Arm action straight forward, up and down, never flailing side to side.

13 _____Arm action originates from the shoulders, with minimal flexion/extension of the elbows.

Leg Action

14 _____ The faster the running speed, the higher the heel on the rear leg/foot should kick up.

15 _____ As the foot leaves the ground, it should follow a path straight up to the buttocks. No flailing to the side.

16 _____ The knee raises up to where the thigh is almost parallel to the ground. The foot then drops down below the knee.

17 _____ At this point, the knee angle should be approximately 90 degrees.

18 _____ The leg straightens down underneath body.

19 _____ At top speed, the drive (pushing) leg should be fully extended to the ground.