Increasing your base running speed in baseball: The ins and outs

Increasing your base running speed in baseball: The ins and outs

Do you think those that are fast from home to first base, will be fast running two bases?

Or let me put it another way, do those who have good linear speed (home to first) will have good curvilinear speed (first to third base for example)?

The answer – maybe not!  Let me share some thoughts and research with you.

See how Francisco Lindor did an inside-the-park home run: https://www.youtube.com/watch?v=zRaobAvnztc

Some Research

Baseball players were found to be slower (0.27 s; p < 0.05) than track and field athletes in a 54.8 m linear sprint, which is the same distance from home to second base. Interestingly, when they had to run the same distance from home to second base (curvilinear) there was no significant difference (8.56 s [baseballers] vs. 8.62 s [track and fielders]) between baseball players and track and fielders.

Guess what Martinez-Rodriguez et al. (2024) found when they analyzed 475 players across 30 teams from Baseball Savant, Baseball Reference, and Lahman databases for the 2019 to 2023 Major League Baseball (MLB) season. The players who stole the most single bases had the highest linear speeds and accelerations, however, higher linear speed and acceleration were not observed amongst players who ran the most two bases. They concluded that traditional linear running measures were important predictors of running single bases, however, other factors seemed important for the curvilinear running of two bases. It may be that base runners need to be assessed and trained for linear and curvilinear sprint ability rather than assuming that improvement in linear speed, translated to improved multiple base running.

So how do you think curvilinear base running is different to linear base running? Check out the next section for some answers.

Curvilinear Running

In this section I will briefly share a couple pointers/technical components with you, how curvilinear running differs to linear running, that can help explain the differences in the research.

1. Curvilinear Technique: When running around the bases, it’s important to lean your body slightly toward the base to counteract the outward pull and place your foot stable on the ground. This helps you to continue around the base and maintain speed.
2. Foot Asymmetry: One foot usually takes more impact than the other when running curvilinearly compared to linear running. By paying attention to how your feet move and the timing and placement step by step, you can understand which foot is getting impacted more during the turn.

You know a few things about how curvilinear differs to linear running, so how can you measure if you are a good multiple base runner?

Base Running Efficiency

A simple way of working out how good a multiple base runner you are is to calculate your base running efficiency ratio from your sprint times.

For your information we can look at your base running ability in a much more detailed and granular way, using technology such as GPS and inertial sensors to provide enhanced diagnostic information about your strengths and weaknesses. But in this blog, I am keeping it simple.

All you need to do is to time yourself over two bases (60 yds) and then compare that time to running the same distance in a straight line.

You then divide the curvilinear time by the linear time.

Table 1. Base running efficiency ratio difference between Player 1 and 2

In the example presented in Table 1, Player 1 linear and curvilinear times are similar and so the ratio is closer to 1.00 which suggests you are an efficient curvilinear runner. For this player you would concentrate on getting them faster.

What would you do for Player 2?

Player 2 base running efficiency ratio is further away from 1.00, which means that the player is a lot slower running a curvilinear path compared to his 60-yard performance and therefore would benefit from curvilinear sprint training

So, you know that people who are fast in a straight line might not be fast when running curves. You know a couple of reasons why curvilinear running is different, such as how to calculate your base running efficiency ratio from time variables. What happens if you find your base running efficiency ratio is farther than or close to 1.00? What does a training program look like that can improve your curvilinear running ability?

Training for Curvilinear Base Running.

Once you understand the technical differences and how to measure base running efficiency, you can start training the factors that determine base running success. Here’s a couple of basic ideas to focus on:

1. Acceleration: This is important whether you are running in a straight line or around the bases. To improve your speed changes, try doing short sprints (about 45 feet) and sled sprints that add resistance. These drills help you improve your start and build lower-body strength in a more specific way.

2. Curved Running Technique: Practice makes perfect, so specificity is important. You should regularly practice curvilinear running at full speed and simulate the body lean and your foot movement and the timing and placement as in the home to second base run (i.e., individual technique).

3. Power: Plyometric exercises, like jump squats, improve the capacity of your lower leg muscles to generate force quickly. These movements will help increase your base running speed.

Note: To optimize your training to improve your base running speed, you should be assessed on each of these components and an individualized and targeted training program be developed based on your strength and weaknesses.

Wrapping It Up

So, what’s the takeaway? Being fast in a straight line doesn’t guarantee you’ll be fast around the bases. To become a good base runner (single and multiple bases), you should train linear and curvilinear sprint ability.

If you want to improve your base running ability, then please contact your ATH S&C Coach or Jose Martinez Rodriguez, jamr121221@gmail.com.

Bibliography

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Judson, L. J., Churchill, S. M., Barnes, A., Stone, J. A., Brookes, I. G. A., & Wheat, J. (2020). Kinematic modifications of the lower limb during the acceleration phase of bend sprinting. J Sports Sci, 38(3), 336-342. https://doi.org/10.1080/02640414.2019.1699006

Martinez-Rodriguez, J. A., Crotin, R. L., Neville, J., & Cronin, J. B. (2024). The need for speed: Linear and curvilinear characteristics in Major League Baseball players. Physical Activity, 2(2), 3-10. https://doi.org/doi.org/10.63020/pa.2024.2.2.3

Martínez-Rodríguez, J. A., Crotin, R. L., & Szymanski, D. J. (2024). Introduction to an advanced change of direction test in baseball and softball: The curvilinear ability test. Strength Cond J, 46(3), 279-286.

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