Speed, Strength, and Conditioning -
Answer To Question #7
Question #7:
I would like some help from you. I teach speed training to 9-14 year old boys and I also work with baseball players on base stealing. I find that the Ripken organization here in Maryland teach a crossover step for base stealing instead of a hip turn. I have a lot of experience with body mechanics and to me the hip turn makes more sense. I received my training through the IYCA. I really need to hear opinions so I can make sure the boys are learning the most efficient way for base stealing.
Answer by Lee Taft:
During the stealing action the backside (left) leg must quickly move the body’s center of mass and shoulders over or slightly in front of the lead leg. During this time the lead leg should be preparing to drive down and back to continue the movement of the body. The lead leg will do what I call a “Directional Step”. The direction step simply means the foot turns to point toward the direction of acceleration. Having the foot turned allows the acceleratory muscles to be used rather than the weaker adductor muscles during the crossover.
The crossover technique is when the lead leg immediately helps in the push off but does so with the toes still facing home plate. This is not advantageous for several reasons.
First, when the lead leg drives into the ground while the foot is in front of the center of mass, the leg must pull with the adductor muscles. This is a non-efficient movement.
Secondly, because the lead leg is out in front of the center of mass while in the lead stance using it during the initial push off will dissipate the forces of the back side leg.
The goal is to get into an acceleration running position as soon as possible with powerful arm and leg actions. The Directional Step allows this to occur.
About Lee Taft:
Lee is highly respected as one of the top agility and change of direction specialists in the country and serves as Performance Director and owner of Sports Speed, Etc., Inc.
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Executive Vice President for the International Youth Conditioning Association, the premier international authority with respect to athletic development and young athlete-based conditioning
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Certified by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), a Sports Performance Coach certified by USA Weightlifting (SPC)and he is also a certified Level 1 Track and Field Coach by the USA Track & Field (USATF level I)
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Lee’s innovative techniques to improve multi-directional speed are the teaching method of choice for many professionals
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Lee has written dozens of articles and e-books on the topic of multi-lateral speed and youth development, produced audio CD and DVD programs and is a featured speaker on the Perform Better tour and other sports development clinics and seminars
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