Baserunning
Base Running and Sliding
Success of the short game and the coach’s game plan directly relates to the
batter getting out of the box quickly. This greatly increases the chance of getting
to first before the ball does. Yes, to get a base hit, the batter must reach the base
safely. To accomplish this and become a great base runner you need to learn and
train technique, sprint, make quick decisions and perhaps even dive back at a base.
Scoring More Runs
Listen up coaches. The techniques of running the bases if followed and
practiced will add runs that would otherwise not have been scored. Do you ever find
yourself wondering why so many runners were left on base? This may indicate that
more base running techniques and strategies need to be employed. You might
even consider changing the order of the line-up.
Softball base running consists of a variety of skills including: sprinting, a
rocker step, a good jump, a dive back, a crossover step, sliding, quick decisions and
the mental game. A discussion about the proper techniques for these skills follows
and will explain how to use them to aggressively run, steal and get RBIs. If you
have any questions about running refer back to Speed Development. Our
discussion here takes us past basic running techniques into the advanced
techniques of base running.
Speed versus Quickness
The best track and field star is not necessarily the best softball base runner.
Pure speed is important; however, explosive movements back and forth are more
important. Being able to get a quick jump, without a starting block, is essential for
getting on base and ultimately scoring. This type of running can be acquired and
improved continually. Similar to soccer, where size is not as important, a player
can be any size or shape to improve their base running skills. Quickness out of the
box is only the first part of successful Fastpitch base running.
Getting out of the batter's box, combined with the sprint and finish are all
necessary parts of the base running skills. Keep in mind that all of this action must
take place in a specific physically defined area. The average sprint in Fastpitch is
approximately 7-10 yards. (This varies with younger players). The running lane is
the 3 foot wide lane outside of the foul line starting halfway to first base. This area
is designed so a batter-runner does not interfere with the throw or play. This sheds
a whole new light on training! The base runner must now contend with the
defensive players and the layout of the field.
Moreover, remember that sprinting technique to a base involves:
• Arms moving from lips to hips bent at approximately 90 degrees
• Eyes looking up and forward
• Run on the balls of the feet
• The body leans slightly forward from feet to head not bent at the waist
• The legs drive hard stepping over the knees with toes pointed upward
• The heels kick towards the buttocks
• The base runner must balance the length of her stride and the quantity of
steps to first base. The goal is minimal foot touchdowns without leaping or
bounding. (Remember, the longer her feet are on the ground the slower she
will run.)
Running Options to First Base
Running to first base presents the coach and runner a variety of options.
The options involve rounding the base, rounding and checking the play, and after
rounding even diving back, running through the base and even sliding.
In order to round the base properly, you need to know the layout of a field.
(There is a base running field diagram on the next page)
Rounding the Base
The following description explains a basic technique for rounding first base.
(Note that older players can cut the angles more than younger ones and should
pursue productive and efficient movements that reflect their abilities). A youth
player from the batter’s box, or from where contact is made, runs toward the front
outside corner of the running lane (#1). Follow a path from the outside front
corner of the running lane (#1) to the front inside corner of the coach’s box (#2).
Curve to the front inside corner of the base (#3). This route will maximize the best
speed path to second base. Touching the inside edge of the base with the left foot
is preferred to gain speed and direction. Continuing the run, push off first base as
if it is a starting block. This will give you an added boost toward second base. As
the runner makes the turn at first the left shoulder should dip like rounding a
corner on a motorcycle. This will decrease the turning angle and save time.
Contact with the right foot on the inside edge of the base is even more productive.
Running Path
This running path to first resembles the start of a question mark. However,
the balance of the run to home follows a path like a circle. Using the "question
mark path" at the other bases is not an effective base running technique.
Running Through the base
Running through first base is a technique taken for granted but requires an
equal amount of practice. Imagine that there are two bags at first base. The first
bag is in the correct location, sixty feet from home, and another bag is three to four
feet down the foul line. However, this one is imaginary. Although it is not actually
there, the player should be able to visualize it so clearly they can see it. The
batter-runner's goal is to get as quickly as possible to the second bag, the "imaginary bag".
This technique teaches the batter-runner to continue past first base by approximately one more stride length down the foul line before putting on the brakes, stopping, pivoting and immediately returning to the base. Upon touching the imaginary second first base, two things should happen.
1. The head should be turned at this point towards the field of play and/or ball.
This develops the player into an aware base runner who is able to make quick
smart decisions.
2. After stepping on the imaginary second first base the runner puts on the brakes
then comes to a quick stop by lowering her hips and center of gravity. Never turn
or finish the run away from the field towards the fence when the ball is in the
playing field. That prevents the base runner from quickly getting to second if an
opportunity presents itself, i.e. an over throw, missed catch, etc.
Long stopping paths and wide turns to the right should be eliminated. These
are wasted and unproductive running techniques and can eliminate offensive
opportunities. When the runner stops down the base line, they should keep their
hips lower than normal running height in order to stop quickly. They should then
pivot in the direction of the ball and return immediately to the base or advance.
Round and Check
Next, round and check uses the rounding the base technique; however only
run past first towards second as far as the defense allows. You might have to
quickly dive back to first. An average lead off or checking distance off first base
without knowledge of who is covering the base is approximately one body length
(height) plus one step. The runner's set up should be on the balls of the feet. The
feet should be a little wider than shoulder width apart. The hips are not too low to
the ground and should be balanced evenly over the big toes. This will enable the
runner to quickly go in either direction. The runner should be positioned outside
the baseline ready to dive back cut off the defensive player or advance to second
base.
The Slide at First
Sliding was mentioned in the beginning of this section as one of the base
running options. Generally, a slide at first base is not a recommended technique of
running to first. It does not get you there quicker. There is an exception to every
rule however. When the first base person is pulled off the bag with a high throw
down the line, a slide might be the only solution to avoid a tag and be safe. This is
the only situation to use a slide at first.
Additional Base Mentality
After reaching first base, more fun begins. The base runner must possess an additional base mentality. They should always look for more than one base. This mentality does not start after they reach first base. It starts when the batter hits the ball. The base runner’s goal is not to simply advance but to score. There is a difference.
Of course, once the runner reaches first it is their task to advance any way
possible. Some of the options are a straight steal, hit and run, delay steal, entice a
throw down to create an overthrow, fake a steal, or simply run on a hit ball or base
on balls. A player should always run to first when they get a walk. Do not walk!
The ball is not dead and strange things do happen on the diamond.
From First to Second and Beyond
Getting from first to second presents a number of challenges and may
require a number of running techniques. The first base coach, third base coach,
base runner and batter all need to be in sync. The running techniques that need to
be mastered include the rocker step, lead off, crossover step, first step, dive back,
the pivot, the shuffle, and sliding.
The Rocker Step
It is generally accepted that a rocker step allows the runner the most advantage in getting a jump off the bag, challenging the defense, deceiving the umpire and running to the next base. I realize that exceptional base runners can use a track starting block release effectively but it is harder to hide it from the umpire who is closely watching. The best base running strategy is to be consistent with a variety of players.
To use the rocker step effectively, position the lead left foot along the back
inside corner of the base. The ball of the foot and front cleats should be over the
inside edge. This will enable the runner to push off the base like a starting block.
The weight should start over the left knee with the knee over the toes. Both
arms are bent at ninety-degree angles. The right arm is forward while the other
arm is back but not around the body. When the pitcher on the rubber starts any
movement, the runner starts the weight shift to the back foot (by a rotational
movement) and switches the position of the arms. Typically, just prior to release,
the runner pushes off the back foot and takes off. I teach base runners to
ordinarily start their forward movement (push off the back foot) when the pitcher
lifts her back foot. Depending on the pitcher’s motion this generally gives the
runner an advantage unless the umpire is looking for the runner to leave early.
Ultimately, watch the pitcher and try to match the timing of her movements.
In sprinting, we use opposite "arm-leg mechanics." When the right arm is
forward the left leg is forward and visa versa for the left arm and right leg.
However, when the runner leaves the base the back elbow thrusts forward at the
same time as the leg on the same side. This requires the runner to make a quick
double pump with both elbows. This will synchronize the arms and legs again for
getting into the normal full sprinting motion by the second step.
The Lead Off
There must be a clear strategy for having a runner take a lead off the bag. If a lead off only is desired, it must accomplish a purpose. You may want to entice the defense to throw to first to create a mistake, advance on a passed ball, delay steal, or just get the biggest jump possible for a hit ball. To be an effective lead off, the basic rule of thumb is for the runner to take one body length plus one step from the bag. They should take just enough distance to use a crossover step to dive back to the base if the ball is thrown down. However, a more advanced method is far enough off the bag to gain the most advantage to advance to second. Also, far enough to get back safely or advance. When they are starting from second base a little more distance from the base is referred compared to when they are at first. I prefer footwork that is left foot on the bag at second giving more visibility to the plate.
Where do you go on the lead off? I teach a method of ensuring you are not
picked off and enabling you to challenge the base persons at the same time. For
example, the first base coach or scouting report should determine who typically
covers the base. Watch for shifts and plays. If the off-base person (second base)
covers at first, the lead off should be angled in the direction of the defensive player
(second base person). If the second base person moves toward the bag for a pick
off the runner makes a lateral and back movement toward the line cutting the
defensive player off and keeping her from going to the bag.
The runner does this by going toward a spot "an imaginary base" about one
step behind the base then stepping on the base. The runner cannot allow the
second base person to cut off the runner's path to bag. If the throw is made it will
be very frustrating for the base person and hard for them to reach the bag. After a
couple tries, you will find the base person adjusting to the runner's movements.
This is part of your objective i.e. to make her do something she is not taught to do,
which may lead to an error.
You can also challenge the on-base person. The mind set is this. You are in
control and that you are able to get the best jumps without being picked off. Lead
off as far as the fielder allows and make sure you go to the correct position. At
third for example, lead off outside the line and return on the inside is an advanced
strategy if the coverage is at the bag and not down the line. If you think you can
control the ball contacting you and/or prevent the defensive coverage player from
catching it, get in her face. If you are not sure, lead off outside and return outside
the line. This is safe. It is possible and often desirable to be in the path of the
thrown ball. Use of the advanced technique, discussed above, at third base will
help you score more without having to hit the ball.
The Crossover Step
The crossover step is vitally important. Simply put, it is a push off of the
opposite big toe and elbow thrust in the direction you choose to run. Note the
knee, hip and shoulder turns with the push off and not a pivot then go. The
crossover step could be used to go to the next base or back to the base. When you
are in a situation where you may use this step, the lead off stance is lower than
your normal running height.
The First Step
A key to successful base running is first step quickness. It usually
determines if the runner will be safe or out. Standing straight up to run or shuffling
only slows the base runner. Getting 100% up to speed is accomplished by a quick
deliberate first step. It takes a conscious effort by the runner to make sure the first
step is as good as it can be. Runners need to practice this physically and mentally.
The Dive Back
If a dive back is necessary, the dive back location to the bag needs to be
evaluated by the first base coach. Where the first base person blocks the bag is
important in determining where to touch the base. This needs to be communicated
to the runner to allow her a lane to dive back in. Diving back to the bag should
normally be done on the backside of the bag while reaching out to touch