This week’s Functional Friday exercise is resistance band sprints. Resistance bands, when used properly, can improve starting speed and acceleration. Baseball is played mostly in the acceleration phase of running so this is something to work on for tangible gains!
The highest rates of acceleration are achieved in the player's first 8-10 steps. Close to 75% of max running velocity is in the first 10 yards. Initial acceleration occurs from starting position or post hitting contact to within the first 15m (49.21 ft) and transitional acceleration from 16m to 30m (52.5 -98 feet). Curvilinear base running, as occurs in baseball, does not permit maximal velocity, so having good starting speed and acceleration is of vast importance for baseball players.