Whether it's a cornerback tipping away a cruicial pass, an outfield making a "snowcone" catch in the 9th with runners on, or a runner beating out a throw to first on a "bang-bang" play, big plays in big games are based on a few inches and fractions of a second.
Those game-changing inches are not gained on a bench on "max out" day, your "leg day", or on those weeks when you want to "go heavy"! (Jose Reyes never stole a base because he racked the leg extension machine)
The inches that make the difference can be gained in a step. One step! Your FIRST STEP!
This is the step that an athlete has the ability to make a huge improvement on with only a few basic changes. For example, in baseball, the average time difference between being out or safe when stealing second base is close to 0.10 seconds. Improving only your starting position and first step as a base-runner can make that difference.
What do I mean by first step speed? Simply put, first step speed is the ability of an athlete to put his or her body into motion quickly and efficiently. The body must be in a position that enables an athlete to produce an explosive and productive first step.
So how do we improve our first step and quickness?
Here are a few tips:
- Be in an athletic position at all times. Being in poor position will result in an inability to produce the optimal amount of force in the desired direction. For example, a stance that is too wide makes it difficult for an athlete to explode laterally for two reasons; the athlete will not have a good "push" off both legs and it requires more force to get the body's center of gravity over the lead foot to develop any momentum in the appropriate direction.
- Train "fast". In order to have the explosive first step you want, you must train the body to be an explosive unit. Plyometric training (done properly) is an excellent way to increase your explosiveness. Squat strength will not result in an optimal first step if you do not develop power as well. Power is determined by the amount of force you apply through a certain distance in a certain amount of time. Therefore, an athlete should be working to increase strength (force production), range of motion (distance force is applied), and speed of movement (decreasing the time it takes to move through the range of motion). Ok, in normal terms, push harder, faster. Small improvements in each of these areas will result in a large improvement in overall power and the ability of an athlete to have an explosive first step.
- Increase mental quickness to increase "game speed". Incorporate visual cues to your speed and agility drills. Athletes must be able to react and adjust quickly to certain on-field cues. Make basic agility drills more difficult by simply adding the element of reaction time.
So take your workout to the next level! Get off the bench, get on your feet, and move!
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