You might not think a pitcher needs as much agility as the shortstop who
makes dazzling double plays, but fluid motion and changes of direction
are just as much a part of the game for the masters of the mound. A
pitcher draws on his agility on every single throw to the plate or a
base. An exceptional ace like former Braves player Greg Maddux became a
sensational fielding pitcher in part due to a well-honed agility that
allowed him to make plays and throw out runners. You can give your
infielders a run for their money by taking the agility portion of your
workout seriously.
Program Design
Your agility exercises should be part of an integrated speed,
agility and quickness program that starts at least two months before
baseball season, note the authors of “Training for Speed, Agility and
Quickness.” Schedule no more than two days a week for this training, for
sessions lasting 30 to 45 minutes. Warm up with a low-intensity
activity such as jogging and increase your agility training volume to
three days a week as you progress from a novice to an advanced pitcher.
Baseline
A baseline measure of agility allows you to measure your progress
throughout year-round training. As with many other team sports, baseball
relies on the T test. You run forward 10 yards to a central cone,
shuffle sideways 5 yards to your left and then 10 yards to your right,
return to the central cone and then backpedal to the starting point. College baseball players typically can run the T test in less than 10 seconds, a goal to aspire to as you improve over time.
Initial Drills
You can kick off your agility work with 20-yard shuttles, running
from a starting line 5 yards, turning and sprinting 10 yards, and
sprinting back 5 yards to your start point, advise the authors of
“Training for Speed, Agility and Quickness.” Add the zigzag drill,
setting up 10 cones each 1 yard apart. Take explosive diagonal steps
through all the cones. In week two of your program, progress to
figure-eights, run between cones about 8 yards apart, and crossover
shuffles through an agility ladder. A week later, graduate
to Z-pattern runs between cones placed in rows 5 yards apart, and
zigzag crossover shuffles. The goal of all these drills is to improve
your throwing speed and fielding range; they should help you at bat as
well.
More Advanced Work
After getting the kinks out with your beginner drills, you can add a baseball to your work.
Perform agility ladder steps, such as the Icky shuffle or the crossover
shuffle, but this time with a practice partner throwing or rolling a
ball for you to field. In fact, you can perform any agility ladder
workout looking at your coach, prepared to react in mid-drill as he
throws a ball to make the catch.
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