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 the bag
with the closest hand. This is the most
effective way to avoid the tag. The hand
should be closed in a fist or half fist to avoid
jamming the fingers. The dive back is
made headfirst with the face turned away
from the throw. At this point, the runner
needs to rely on the coach for the position
of the ball. More specifically the coach needs to communicate if it is an overthrow
or an error. Sometimes they just need to tell the runner to call time and dust off.
The Pivot and Shuffle
Advancing to second base must be quick without slowing as the runner nears
the base. To achieve this you can slide or stand up. You need to be able to stand
up going into second without slowing down. Some players also use a pop-up slide
in this instance. An additional technique is a pivot and a shuffle type footwork at
the bag to allow a player to stand up and react quickly to the situation.
The pivot uses the left foot (heel) hitting the front edge of the base with knee
flexed to cushion the body's impact and slow the body. This prevents the runner
from losing contact with the bag as the runner pivots on the left foot and swings
the right foot towards third. Make sure that on impact the knee is bent and not
locked. It also helps to lower the hips to stop quicker and maintain balance.
The second option is a shuffle. The initial impact of the runner's body is born
by the right foot (heel) into the edge of the base and skipping or side shuffling on
top of the bag. The runner will end up with the left foot atop the base and right
pointing to third. The key to this technique is not disengaging the base while you
shuffle. The decision as to which technique to use is dictated by which foot hits the
base first. Both of these techniques must be practiced to prevent injury but are
very effective for quick decisions and take off.
A solid and fundamental philosophy of base running is to let the runner make
decisions on her own. However, when the ball is hit behind her and she cannot see
it easily, the coach should call the play. She would have to turn her body to locate
the ball and that only delays running at full speed.
Sliding
Sliding is an important element of effective base
running technique and a must for all ballplayers. It is
recommended that a slide be mandatory at all bases
except first unless two things occur: the base runner
sees that it is an obvious situation when the slide is
unnecessary or the coach signals differently. The basic
sliding technique has the straight lead foot extended
(slight bend in the knee) and opposite leg bent and
tucked at 90 degrees under extended leg like a figure
four. Hands are across the chest or overhead. The
runner only needs to sit down on both butt cheeks to complete the slide. The base
runner can use either foot to extend on the slide. The other foot bends and tucks
under the lead foot.
The bent leg slide means you go down on the buttocks. It does not mean to
slide on the side of the leg or knees. Most importantly, the hands stay off the
ground, the body is horizontal to the ground, and the chin is tucked into the chest
to prevent the head from hitting the ground. The distance to start sliding varies by
player and requires practice to figure out what works. With knees slightly flexed,
the slide should be started far enough to get under the tag yet close enough to
reach the base quickly. This is typically 2-3 steps away from the base but needs to
be determined on an individual basis.
A good base runner must learn to go straight to the bag when using the bent
leg slide. This also is true for a pop up, slide away and headfirst slide. The pop-up
slide involves the basic sliding technique but a slightly later slide using a sitting
position with bent knee and shoulders ready to thrust upward upon contact with the
base. This will throw the body upward. The slightly bent knee eliminates the
potential for a locked knee injury. Practice impacting the base and throwing the
head, shoulders and chest upward like standing up from a sitting position without
hands. Keep hands across the chest when doing this exercise.
The slide away has become more common and very effective. It is true that
the position of a defensive person at the bag dictates the type of slide to use.
However, the best way to avoid a tag from inside is to slide away from the
defensive player. This creates a greater distance the base person has to travel to
tag the runner. Furthermore, the position of the tagging base person also dictates
where to slide to avoid the tag.
The slide away demonstrates this technique. Instead of going straight into
the bag pick a spot or imaginary bag about 2’-3’ outside or inside the base and
beyond the base to slide. Start the slide later than normal. Slide past the bag with
the feet, then grab the base with the inside hand with your arm fully outstretched
as soon as possible. This still is a "bent leg slide" not a barrel roll. A good slide
away is difficult to tag for the defense since it adds more distance away and out of
the base path.
The head first slide is seen more at the competitive levels rather than
recreational competition. However, if the situation dictates a head first slide do not
avoid it. Practice a head first slide at least once prior to a game situation. Keep
these following techniques in mind. 1. Descend low to the ground. 2. Slide on the
stomach. 3. Position the elbows and hands off the ground with a closed fist. 4.
Turn the head away from the play. These are the fundamentals of good headfirst
sliding technique. A squeeze play is a situation where a head first slide can be
utilized. You could possibly stretch out a hit into a double by diving into second
base.
Sliding is essential to any successful offensive strategy and must be
practiced. Whatever the situation find a lane and be safe. In the appendices, there
is an excellent drill on how to slide. It is fun too!
Think ahead-react-sprint
Anticipate with the mind not the body!
MY FAVORITE DRILLS - BASE RUNNING / SLIDING
WILD, WILD WEST
Earlier in the base running chapter, a fun way of teaching sliding was
mentioned. The best way I have seen is borrowed from another coach. She
tells a story of the old west with Indians, wagon trains and rough terrain. All
the while, the players are in a circle (wagon trains circle up for the night)
learning the fundamentals of the sliding technique. The players start by
throwing their hands up in the air and yelling whoa to stop the wagons. Then
the players with hands in the air sit down. After a couple times the one leg is
extended forward and the other bent underneath.
The story is told while the players walk, jog, and run in a circle clockwise
or counter-clockwise. Whenever the coach yells circle the wagons, the players
drop down on their buttocks with the hands in the air and yell whoa. Afterwards
a discussion of lying flat and chin tucked into the chest adds to the sliding
technique. I have used this with thousands of players young and old and it is
always fun! And, they are sliding.
SHADOW RUNNING
Objective
Use of multiple runners on the bases to perfect a skill. Get more reps in less
time and keeps more players active.
Explanation
Locate several base runners at one base simultaneously to work sprinters starts,
rocker steps, lead offs etc. The runners shadow each other in a line.
START UP- THE SKILLS BELT OR BUNGEE
Objective
First step quickness.
Explanation
Use the skills belt for overspeed and resistance training to get the ultimate first
step quickness. Start ups on the base or out of the box.
CROSS OVER QUICKNESS DRILL
Objective
Using the legs to get a quick jump left over right.
Explanation
Have multiple players sit in a row in a reverse crab position so that their left foot
must cross over their right foot to run. Feet and hands touch the ground while
the butt stays off the ground. On command, push off left foot and run. Another
player is located about 5 yards behind the partner in crab position. When the
command is given to run for the girl on the ground, the girl behind also takes off
and tries to catch the girl in front. They run about 10 yards.
LIVE SITUATIONS WITH MULTIPLE RUNNERS
Objective
Repetitions for running the bases in certain situations.
Explanation
Need a coach at each base to discuss with the runner her movements and the
desired strategies. Coach at home hits balls while runners are at 1st, 2nd and
3rd. The runners react to the hit as if no other runners are on base. Unless you
give them a situation or the game like runners at 1st and 2nd then the runners
react to your situation. The coaches get to discuss what the runner does and
should do and what the team strategies are. Remember to start in a lead off
position. The runners rotate to the next base after
