How to Run the Bases Faster

In baseball running the bases may be the most overlooked skill involved in this sport. It is imperative that players are able to accelerate and maintain speeds for short burst. Running bases with the wrong technique may restrict the runner's speed considerably.

Things You'll Need

  • Cleats
  • Video camera
  • Mirror
  • Weights
Show More

Instructions

    • 1

      Determine what changes can be made in order to run more efficiently. Coaches may observe or videotape your running form from home to first base in order to produce feedback. How are you swinging your arms? Are you landing flat-footed or on your heels? Are you running through the bag or slowing down prior to reaching the base? Determining the problem is essential to running bases faster.

    • 2

      Swing your arms. This will generate more speed. However, do not let them flail and do not let them cross the midsection of your body. Extra arm movements waste energy as well as momentum. Keep your arms bent at a 90 degree angle on the upswing as they move toward shoulder level. On the backswing, it is allowable for arms to open up to 120 degrees. Practice in front of a mirror using doughnut-shaped light weights and grip in a manner that is comfortable. Place one foot slightly in front of your body and proceed to produce the running motion with your arms. Make sure that your hands clear your hips on the backswing and that your elbows clear your hips on the upswing. Practice this motion for 30 to 60 seconds at a time for three or four repetitions.

    • 3

      Stride and land properly as this is essential for running fast. Over-striding and under-striding will slow you down and use more energy. Practice running on your toes the whole time you are running. Landing flat-footed or heel-striking will dissipate momentum and cause the ground to absorb more energy from each stride. To practice, start by doing high knees and butt kicks which will allow proper foot strike and quick energy return. High knees, while running in place or slightly forward, bring each knee to 90 degrees while making sure you push off with the balls of your feet. Butt kicks, while running in place or moving slightly forward, swing each heel up to your butt.

    • 4

      Run more intelligently and take appropriate routes as it will allow for faster base running. If attempting to beat a throw to first base, always run all the way past the bag without slowing down. After a few strides, if you think it is possible for you to advance several bases, veer right at a 25-degree angle and round the bag. This is necessary as it allows you to run through first base at full speed and allows for a faster, more direct route to second base. The same idea may be used for rounding second base toward third base and home base.