To be a faster sprinter and strong hitter...I need some advice

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xswtsalvationx0

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What I'm doing is not getting me any faster and I feel like I am getting slower when doing the HIIT 10 seconds sprint and 1 minute jog for 10 minutes (10 times jogging and 10 times sprinting) and then I am tired. What I want is to improve my sprint time and not decrease it for my sport. Whoever doesnt know, I play softball, and outfielder, and I need to be fast sprinting to the ball and around the bases.

Instead of doing HIIT, should I do shuttle sprints or just sprints to a certain distance (60 feet) and back, and then 120 feet and back, etc.? (with 30sec-1min break in between). For softball, the bases are 60 feet apart.

Also for running back for the ball and forward for the ball - what running drills can I do to be quick going back for the ball and forward for the ball? I think defense is more important than offense, but better yet, the offense is just as important! Defense may do good, but without good offense, the team will lose just like the anaheim angels were struggling with all year, including errors from the defense.

also - I need exercises to improve my hitting power with my 33 in/22ounce easton stealth bat. I know it has a good sweet spot and feels good... just needs a better swing and more body power

oh and what is a good website to buy agility ladders for a good price? is it around 20-30 bucks?

Keep in mind that I am a girl, 20 years old, trying out for college ball.
 
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You might want to try DeFranco's Westside for Skinny Bastards:





I would hit a lot of oly lifts if I were you, if you do this westside program, you can exchange oly lifts with the strongman stuff.
 
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thanks but that doesnt help much (I'm not trying to become a body builder like football players). to become faster, I need to actually run and do quick feet.
 
If you read some of the success stories you would see that these are athletic developments instead of just physique ones. This program will get you bigger, faster, and stronger. Last I heard that's quite the advantage in sports.
 
xswtsalvationx0 said:
thanks but that doesnt help much (I'm not trying to become a body builder like football players). to become faster, I need to actually run and do quick feet.
Click to expand...

Except that he uses his methodologies to train wrestlers, basketball players, soccer players, you know...athletes.

Lei, I don't think I've ever heard you recommend Oly lifts before. Bravo!

You might also, in addition to DeFranco's Westside program check out the Running Man article over at Testosterone Nation

Google 'Full contact Twists" add those into your training. Have you ever had anyone look at your sprint style? There is a huge chance that you haven't developed the right mechanics.

But in the end, nothing beats sports specific training to become a better athlete at the sport.
 
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