StealBases.com Player Camp Reference Page

Part I

Corrective stretching and Running Technique

Upper Body Stretching

Neck Stretches

Pec Wall Stretch

Foam Roller Backbend

Lower Body Stretching

Hip Flexor Stretch

Dynamic warmup

Slow-Fast

Knee Hugs – High knees

Walking Hurdle Stretch – Butt Kicks

Figure 4 Stretch – Russian March

Big Step Lunges w/ a twist – Reverse lunge with no pause between

Lateral Lunges – Waiter Walks

Heel to Toe Walk – Reverse Hip Circles

Body Weight Squat Stretch x 10 – Single Leg Squats x5 each side

Low Lateral Shuffles – Return

Power Lateral Shuffles – Return

Same as a lateral shuffle but jumping out as far as possible on each one.

Karaoke Shuffle – Return

Back Pedal Reach – Straight Leg Runs

Back pedal while gaining as much ground as possible on each stride.

Back Pedal to Sprints – 50%, 60%, 70%, 80%, 90%, 100%

Fire Hydrants (5 fluid/1 with a 5 second pause at the top)

Hip Circles – 5 each side

Running Technique

Arm Action Drill Ideas

Leg Drive

Acceleration Sprint Drill Ideas:

Sprint Technique for Stealing can be found in the Steal Start Technique package of the website.  I just wanted to show how accessible youtube is for speed development.

Check out our technique pages here if you are a member already: 

Steal Start Technique Program

Check out this blog I did awhile back for comparisons:

Base Stealing Stances

Old School System