The "Secret" to Speed: 3 simple drills to help your child run bases faster this weekend
- caliclutchbaseball
- May 5
- 5 min read
We’ve all seen it. Your child hits a hard ground ball to the shortstop. They’ve got a real chance to beat it out. You’re on the sidelines yelling, "Run! Run! Run!" but it feels like they’re running through sand. They get thrown out by a half-step, and you think, “If only they were just a little bit faster.”
As parents and coaches at Cali Clutch Baseball Club, we hear this all the time. The common myth is that speed is something you’re either born with or you aren’t. While some kids are naturally "racy," the truth is that speed is a skill. Just like hitting a tee or catching a fly ball, you can teach a child to be faster.
The "secret" isn't some complex six-month Olympic track program. For youth baseball players, speed comes down to three things: quick feet, proper posture, and efficient arms.
If you want to see your child flying around the diamond this weekend, here are three simple drills you can do in the backyard or at the park in less than 15 minutes.
1. Jackhammers (The Fast-Foot Drill)
The biggest hurdle for most youth players isn't their top-end speed, it’s how long their feet stay on the ground. When a kid runs with "heavy" feet, they lose energy with every step. We want "hot ground" feet.
Jackhammers are designed to train the brain and the legs to move rapidly. This drill builds those fast-twitch muscle fibers that help a runner explode out of the batter’s box.
How to do it:
Have your child stand tall with a very slight bend in their knees.
Tell them to imagine the ground is a hot stove.
On your whistle (or a "Go!"), they should tap their feet as fast as possible. They aren't trying to bring their knees up high here; they are just trying to get as many "touches" on the ground as possible in a short window.
Aim for 20 to 30 touches in under 10 seconds.
Coaching Tip: Watch their upper body. A lot of kids will start tensing their shoulders or clenching their teeth. Tell them to keep their "face like jelly" and their shoulders relaxed. All the energy should be in the balls of their feet.
2. The Sprinter March (The Power Drill)
Once we have quick feet, we need to make sure those feet are hitting the ground in the right way. Many young athletes "cycle" their legs or kick their butts when they run. This looks fast, but it doesn't actually move them forward very efficiently.
The Sprinter March teaches them the "knee drive" and the "punch." This is what helps them maintain speed when they are halfway to first base or rounding second.
How to do it:
Have your child stand "tall like a skyscraper."
They will begin to march forward in slow motion.
With each step, they should drive their knee up until their thigh is parallel to the ground.
The foot that is in the air should have the toes pointed up (we call this "toes to the nose").
When they put their foot back down, they should "punch" the ground directly under their hips.
Why it works: This drill cleans up the "leakage" in their running form. By driving the knee up and punching down, they are using the ground to propel themselves forward rather than just spinning their wheels.
3. Arm Swing Mechanics (The "Forgotten" Engine)
Believe it or not, your legs follow your arms. If your arms are moving slowly or swinging across your body (the "chicken wing"), your legs will follow suit. Most kids have no idea what to do with their hands when they run. They either keep them stiff at their sides or swing them wildly in circles.
We want to turn their arms into pistons.
How to do it:
Have your child sit on the ground with their legs straight out in front of them. This "locks" their lower body so they can only focus on their arms.
Instruct them to bend their elbows at a 90-degree angle.
Tell them the phrase: "Pocket to Eye Socket."
Their hand should swing back to their back pocket and then up to the level of their eyes.
On your command, have them "run" with just their arms. If they do it right and with enough power, their bottom might actually start bouncing off the grass!
Coaching Tip: Make sure they aren't crossing the "midline" of their body. The hands should go straight up and down. If the arms go side-to-side, the body wiggles, and wiggling is slow.
Putting It Together: The Weekend Routine
You don’t need an hour-long practice to see results. In fact, for speed work, less is more. You want your child to be fresh, not exhausted. If they are tired, they will run slow, and "slow practice" makes "slow players."
Try this "Speed Circuit" on Saturday morning before the game:
Warm up: A light jog and some arm circles.
Jackhammers: 2 sets of 10 seconds (Rest 1 minute between).
Sprinter March: 2 sets of 15 yards (Focus on "toes to the nose").
Arm Swings (Seated): 2 sets of 10 seconds as fast as possible.
The Finish: 3 "Starts." Have them get into their batting stance, pretend to swing, and then sprint 10 yards focusing on everything they just practiced.
Why Speed Matters for Cali Clutch Families
At Cali Clutch Baseball Club, we believe in building "complete" players. Yes, hitting home runs is great, but the player who can turn a walk into a double by stealing second, or the player who can score from first on a gapper, is the player who changes the game.
Speed creates pressure. When a defense knows a runner is fast, they rush their throws. They bobble the ball. They make mistakes. By helping your child gain just a little bit of speed, you aren't just helping them get more hits: you’re helping them build the confidence to be aggressive on the basepaths.
The best part? These drills work for everyone. Whether your child is the fastest on the team or the one who usually finishes last in the warm-up lap, improving their mechanics will make them faster than they were yesterday.
Keep it Simple, Keep it Fun
The most important "secret" to speed is consistency. You don't need fancy ladders or parachutes. You just need a few minutes in the backyard and a positive attitude. Cheer for the "pocket to eye socket" arm swings. Celebrate when you see them driving their knees toward first base.
Baseball is a game of inches, and speed is how we win those inches.
Give these three drills a shot this weekend. We can't wait to see that extra hustle on the field!
Want to take your child's game to the next level?
At Cali Clutch Baseball Club, we are a non-profit dedicated to developing young athletes through simple, effective coaching and a passion for the game. If you're looking for a community that values hard work, player development, and fun, we’d love to hear from you.
Fill out our interest form here to learn more about our upcoming programs and tryouts: https://forms.gle/Pfahq7JtXcmBdYXe8
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