As a long-time outfielder and youth baseball coach, I know how important it is for outfielders to get a quick first step. Those split seconds can make all the difference in tracking down a ball in the gap or cutting off a base hit. In this article, I’ll share 10 of my favorite drills to help young outfielders improve their first step quickness. Let’s get started!
The key to increasing first step quickness for outfielders is focused, repetitive drilling. The more you practice explosively moving off the bat crack, the quicker your first step will become.
1. Basic First Step Drills
The most basic first step drill is simple – just practice bursting out of your ready position.
- Set up like you would in the outfield with an athletic stance – knees bent, weight slightly forward, hands ready.
- Have a coach/teammate crack a bat or yell “Go!”
- Explode out of your stance and run forward at 100% effort for 10-15 yards.
- Walk back and repeat continuously to drill first step technique.
Start in all directions – front, right, left, back. Work on maintaining balance through your first steps – no false steps or stumbling. Repeat until first step quickness becomes automatic.
2. Read and React Drills
While basic first step drills develop technique, you need to train your brain to react quickly too. Read and react drills improve reaction time.
- Stand ready as your partner/coach stands 15-20 feet away holding a bat.
- Focus on their upper body, watching for any sudden movements.
- When they crack the bat or fake a swing, immediately burst forward.
- Repeat in all directions – reacting left, right, forward, backwards.
Start slowly, then speed up the cracks. Vary when the crack comes. Work on exploding forward off any slight flinch.
3. Crossover First Step Drills
Outfielders rarely backpedal directly – we move laterally to track balls. Crossover drills teach quick sideways first steps.
- Set up cones 5-10 yards apart in a line. Stand sideways at cone 1, facing cone 2.
- Shuffle sideways towards cone 2. Right as you pass cone 1, explode sideways towards cone 3.
- Alternate exploding off your right and left foot. Keep your head up and stay controlled.
- Repeat down the line of cones, crossing over each time you pass a cone.
Practice smooth, athletic shuffles then quick crossovers. Use cones in a zigzag or scatter pattern to cross over in all directions.
4. Quick Feet Drills
Quick foot drills enhance coordination and explosiveness in your first steps. Set up a ladder or tape lines on the grass.
- Sprint through the ladder, keeping feet quick and precise.
- Shuffle sideways down the ladder with short, choppy steps.
- Carioca (step sideways) down the ladder, crossing front foot over back.
- Backpedal through the ladder staying on your toes.
- Do 2 foot hops through the ladder, reacting and exploding off each landing.
Keep your core tight and posture athletic during quick feet drills. Stay light on your toes as you run the patterns.
5. Partner Mirror Drills
Reacting to a partner improves first step quickness.
- Stand 10 feet from a partner in ready position. One partner leads, one mirrors.
- Shuffle right, left, forward, backwards – the leader makes sudden moves, the mirror reacts.
- Switch leaders. As you get comfortable, increase speed and intensity.
- Finally, have the leader fake you out – react and plant the opposite way.
Stay controlled and focused during partner drills. Don’t let your partner fake you out too easily!
6. Ball Drop Drills
This first step drill reacts to an unpredictable stimulus – a dropped ball.
- Partner stands 10 feet away, holding a tennis ball up.
- When they release the ball, immediately explode forward.
- Start slow, focus on reacting instantly. Then speed it up and vary the release.
- Have your partner fake some drops to keep you guessing. Stay focused!
Same as other reaction drills – start slow and increase speed with proficiency. Keep your head up as you burst forward.
7. Angle Approach Drills
Real fly balls rarely come straight at you. Angle approach drills improve first steps in every direction.
- Set up cones in a zigzag pattern, 5-10 yards apart.
- Sprint from cone to cone at various angles – diagonally forward, laterally, even backwards.
- Keep your eyes up as you run the pattern. Stay controlled as you change direction.
- Perform angle approaches at 50, 75, and 100% speed.
Angle approaches force you to explode powerfully from each cone at various angles. Be an athlete!
8. Wall Drills
Wall drills add resistance to your first step for strength.
- Stand 1 foot from a sturdy wall in ready position, left foot forward.
- When coach says “Go!” drive off your left foot and sprint forward at the wall.
- When your right foot hits the wall, drive back off it in the opposite direction.
- Perform 10 reps driving off left, 10 reps off right.
Be explosive off each foot strike. Drive those knees as you burst towards the wall. This drill improves single leg strength essential for first steps.
9. Uphill Sprints
Uphill sprints overload your first step muscles in a sports specific way.
- Find a grassy hill 10-15 yards long and sprint up it repeatedly.
- Focus on driving your knees and pumping your arms to power up the hill.
- Stay low with good posture. Spring off each foot strike.
- Perform 2-3 sets of 6-8 hill sprints.
Vary your first step foot – drive uphill off your right, then your left. Bust it on every sprint!
10. Resisted Sprints
Resistance during sprints overloads the first step muscles for more powerful bursts.
- Have a partner hold a resistance band looped around your waist in a ready position.
- When they release the band, drive against the resistance and sprint out 15-20 yards.
- Keep posture tall and your first steps short and choppy.
- Do 2-3 sets of 5 resisted sprints with a minute rest between.
These overspeed first steps train you to burst forward against resistance. Powerful!
Keep these drills focused and intense. Track your progress with timed first step drills. Stay athletic! With consistent practice, these drills will boost your outfield quickness. You’ve got this!
The Importance of Footwork
Proper footwork is absolutely essential for quick first steps in the outfield. I learned this lesson early in my playing career when my footwork was sloppy and slowing me down. My coach sat me down with video analysis highlighting how my feet were crossing over, my steps were too big, and my strides weren’t powerful enough. We spent an entire month rebuilding my footwork from the ground up.
It started with daily ladder and cone drills – high knees, quick feet, crossovers, cariocas. I wasn’t allowed to touch a bat until my footwork was precise and explosive. We filmed every drill rep and studied each step. It was frustrating at first. I wanted to just grab my bat and start hitting.
But gradually, the improvements showed. My steps became quicker, my shuffles sharper, and my balance solid through complex cone patterns. We timed my first steps before and after footwork training – I shaved almost a full second off!
When we finally incorporated bats and fly balls into training, I felt light as a feather in the outfield. My first step was a bolt of lightning – getting me closer to balls than ever before. I learned just how much those quick, precise footwork patterns translated into outfield range.
So take the time to rebuild your footwork like I did. Lay that technical foundation, engrain those movement patterns deep. Yes, it may feel tedious at first. But you cannot believe how much faster precise footwork will make you in the outfield – until you experience it yourself!
Developing Mental Quickness
While physical quickness is important, you need mental sharpness to react instantly as well. This is an underrated and overlooked component of first step training. Let me tell you about a brain game my college coach introduced that seemed silly at first, but really sharpened my mental reactions.
It’s called Hot Hands – a hand-slapping game where players stand across from each other and try to slap the other’s hands as they pull them away. You have to watch your opponent’s shoulders and hands closely to react. Sneaky veteran players will use head fakes and jab steps to psych you out.
We played daily Hot Hands competitions, keeping score. As the weeks passed, all the outfielders got freakishly good at this silly hand game. Our hand-eye coordination and reaction time became lightning quick.
More importantly, this translated directly onto the field. We were picking up on pitchers’ first moves to home way quicker. Our first steps breaking on batted balls were immediate. The mental sharpness from Hot Hands allowed us to react with no delay.
So don’t overlook mental quickness training. Try simple reaction and hand-eye drills. They may feel ridiculous, but I guarantee it will activate different neural pathways and networks. You’ll build new mind-muscle connections that allow you to react quicker mentally and physically. Your brain is an amazing thing – give it the right training and it will speed up your first step before you know it!
Perfecting Footwork Angles
As an outfielder, you rarely get fly balls or line drives hit directly at you. That’s why it’s so important to master angled first steps – not just charging straight forward. Learning to open your hips and explode laterally or diagonally takes a lot of specific work.
When I first started coaching my son’s Little League team, I noticed their footwork and first steps were always straight ahead. They struggled moving side to side. Balls down the lines or in the gaps ate them up.
So we got creative with the cone patterns. I set up dots forming squares, zig zags, and triangles all over the outfield. I had the kids run through these at various angles – frontwards, sideways, diagonally, even backpedaling and crossing over.
It was awkward and uncomfortable at first. But over time, their hip mobility improved drastically. They learned to swing their arms to build momentum for angled bursts. Their lateral quickness and range increased big time.
Balls down the lines they used to wave at helplessly were now within reach thanks to precise angled footwork. They carried this muscle memory into games, routing liners other kids couldn’t reach. Their confidence soared!
Don’t neglect angled footwork. Put in the reps to build flexibility and strength moving in every direction – even unconventional ones. That full 360 degree explosiveness is what separates the good outfielders from the great ones. You’ll track down outs other kids can only dive and miss at.
Quickness Training Safety
While going all out on first step drills, it’s crucial to take safety precautions as well. Early in my pro career, I pulled my hamstring badly doing an aggressive plyometrics routine when my body wasn’t prepared. I was so focused on getting quicker, I overlooked proper progressions.
I was out 6 weeks nursing that hamstring back to health. When I returned, I had to slowly rebuild my mobility and strength through tedious rehab. It was a major setback.
So learn from my mistake! Here are my top tips for staying safe during explosive quickness training:
- Always do a proper dynamic warmup focused on your lower body
- Progress intensity and volume gradually over weeks and months
- Wear supportive shoes designed for lateral movements
- Accelerate and decelerate smoothly – no abrupt stops!
- Schedule recovery days and regular massage sessions
- Ice sore muscles and stretch thoroughly post-workout
- Stop immediately if you feel any pain or pulling
It’s not worth risking injury to shave a few tenths of a second off your first step times. Build your program sensibly. Quickness gains come from diligent, progressive work over the long haul. With smart training, you’ll make massive gains safely!
The last thing you want is to dig yourself into a hole with an injury. Trust me, I’ve been there! Avoid my mistakes and keep your body healthy while developing your quickness. Your future self will thank you!
Frequently Asked Questions
What are the most important muscles for first step quickness?
The calves, hamstrings, glutes, and hip flexors are the prime movers for explosive first steps. Strengthen these muscle groups with squats, lunges, and deadlifts. Plyometric exercises like box jumps are great too.
How much should I work on first step quickness?
Aim for 2-3 focused first step workouts per week in season. Off-season, 1-2 weekly sessions is plenty. Be patient and gradually increase speed and volume over time.
How do I stay motivated for repetitive first step drills?
Make it a team challenge! Keep a leaderboard for timed drills. Assign a point value for each session completed. Gamifying training helps drill the skill and build teamwork.
Should I train first step quickness before or after regular practice?
It’s best before practice when muscles are fresh. Use a dynamic warmup to activate your nervous system and prep for first step work. You can do 4-5 drills after practice as well. Just save the most explosive drills for when you’re rested.
What muscles should I stretch after first step training?
Focus on your calves, hamstrings, quads, hip flexors and glutes. Bands and foam rollers help to loosen tight muscles from all the first step work. Staying flexible maintains elasticity for future sessions.
How do I keep proper form during repetitive drills?
Great question! Start every drill with a walkthrough to establish proper technique. Remind yourself before each rep. Film your starts and review your form. If you notice any technical flaws, correct them quickly before they become habit. Proper form is crucial – especially on high velocity first step drills.
