I have had a speed "issue" that has been haunting me. First a little backround, I am a soon to be 16yo LHP/1B/OF, and I am 5'11", 159lbs. My home-first times taken recently were 4.06seconds, 4.09seconds, and my slowest of the three was 4.16seconds. As a player of my age and with the time I have to work hard to improve, I am satisfied with these times. However, my fastest 60yrd dash is 7.39seconds. When most find out my times, they say that my home-first times would lead one to believe that my 60yrd dash would be faster, and I agree with that statement. (All of these times were taken by DI coaches at their 'prospect camps', so I promise they are accurate)

So now for my question: I know it might be hard without seeing me run, but what might be preventing my from having a 60yrd dash that is "on par" with my home-first times? What could I do to fix this?

Thank you so much,
Andrew

You might have that explosive first step but its hard for you to keep the same pace for a full 60 yards, thats my guess.

Im not an expert by no means at all. Definently not at running (6'4" 3rd slowest on my team).

But..

The one thing that works 100%, for me, and hopefully for you is to do this. When you are in the middle of running you 60's or on base with your head up, focus beyond the finish line, base, or what ever your mark is. Its a tip that i got from a base coach at a camp my freshman year. It worked very well! He explained that your body tends to relax posture when you are about to cease your run, and so therefor your run slows because you relax near the end of the 60, and focusing beyond your finish prevents early relax.

This may not make sense but if so just try it, it worked for me as a runner.

Im glad you made the post because I want to see some other answers.. This is a great question. O and if you dont agree with me please tell me!

You probably have great lower body power and reaction time, but your form may be poor.

Sounds to me like a technique/strength endurance issue. How often do you sprint the 60?

quote:

How often do you sprint the 60?

Only when at college camps/ showcases. Besides that, my only sprinting is either in competition or conditioning. My conditioning sprinting is of shorter distances than 60 yards, most frequently 30 or 40 yards.

Also, what exactly is "strength endurance"? And how does one attempt to increase their strength endurance?

Thanks.

Get together with the guys on your HS track team and work out with them---it can help immmensely--they can teach you how to "explode" at the start out of the blocks

It's really quite simple...run the 60. Since your home to first time (30 yards) is good, and that is the distance you train at, it makes sense that your time decreases as you go further.

Strength endurance is the ability to hold strength over a period of time. I would run more 60's and your numbers should be fine. Sometimes the answer is simple, but not easy.

Thanks for the great ideas so far.
What about my program in the weight room. I work high weights, low reps, and explosive lifting. If I work lower weights, higher reps, and still lift explosively (my program "revolves" around squat), will that increase my strength endurance?

I'd stick to what your doing in the weight room. You still need to develop explosive strength & power.

Since you are training for a specific skill (which the 60 is) you can train strength endurance in that specific skill and be successful. So just run more 60's...I would even run 65's and 70's to make sure your running hard throughout entire sprint.

You probably have short quick steps wich help you from home to first but hurt you in the 60. It sounds like you may need to lengthen your strides about halfway through the 60.

I agree with TRHit. My son began working with the track team and he reduced his 60 time by 2/10ths of a second.Ask you high school track coach if there is a summer track club that services your area.