4 Ways to Improve The 60-Yard Dash

Alex Simone
Aug 8, 2017 · 2 min read
  1. Improve Relative Strength — The stronger you are the more force you’re going to be able to apply into the ground with each foot strike. The more force you’re able to apply into the ground the longer your stride length will be.

2. Improve Flexibility and Mobility — It wasn’t until later in my college baseball career that I spent time improving my mobility and flexibility. By improving flexibility and mobility in my hips and legs I was able to improve extension of my hip, knee, and ankle when accelerating. Being able to sprint unrestricted, was HUGE for me and lowered my 60 yard dash by 4 tenths of a second!

3. Improve Acceleration Technique: The first phase of your sprint in the 60 yard dash is known as the acceleration phase. For this phase of the sprint your goal should be to maintain a steep forward lean and a positive shin angle. This will give you the best mechanical advantage to accelerate and dominate the first 10 yards of the 60 yard dash.

Exercises to Improve Acceleration Technique: Multiple Sprint Start Variations, Sled Drags/Pushes, Bounding etc.

4. Improve Top Speed Mechanics: Once you have concluded the acceleration phase of your 60 yard dash you will approach top speed. Body angle will change to more of an upright posture. During this phase you want your foot strike to be directly underneath your center of gravity and you want to perform more of a cycle action of the lower limbs, as opposed to the drive action we’re looking for with acceleration.

Exercises to Improve Top Speed Mechanics: Flying Sprints, Straight-Leg Bounding, Bounding into Sprints, etc.

I really hope this post was able to help everyone! If you have any questions send me an email or tweet! -Alex

Email: SimonesBaseballTraining@Gmail.com

Twitter Handle: SimoneTraining

Alex Simone

Written by

Former MLB Draft Pick & Professional Baseball Player | Founder/CEO of Simone Baseball Performance

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