Functional Speed, Quickness & Power Training for Slappers

with Garland Shirley,
Clarke University Softball Coach;
2021 recipient (1st ever) of NFCA's Natasha Watley Scholarship for Social Change;
In his first 2 seasons, set Clarke's school record for win-total turnaround by improving his team's record by 26 wins;
Marshalltown Community College Head Coach from 2015 to 2018;
Coached 13 All-Region players in three seasons and produced the Iowa Community College Athletic Conference (ICCAC) Offensive Player of the Year in 2017;
Ankeny Centennial High School (IA) - Head Coach from 2014 to 2018;
Van Meter Community High School (IA) Head Coach from 2009 to 2014 (Iowa's first-ever African-American High School Head Softball Coach);
compiled a 117-61 overall record, was named the 2012 District Coach of the Year and led the school to its first state tournament appearance in 2012

Coach Garland calls upon his expertise and experience as a coach to provide a drill and sequence recipe for maximizing performance of slappers through speed and power development. Generic speed and quickness training is widespread, but Coach Garland outlines material specific to the softball slapper rather than generically developed for sprinters.

• Slappers success is typically a product not only of hitting skills but the race between the hitter and defensive player to get to first. Developing elite level speed is critical to getting on base safely.
• Slappers are typically not naturally powerful but need sufficient core and functional power to master the more advanced slapping skills of hard slaps and power slaps that can beat the infield.
• Additionally, quickness and speed on the base paths add an offensive threat.

The video covers the development of drills and drill progressions for the three core elements of functional athleticism specifically designed for the slapper:

• rotational core and lower half strength,  
• rotational balance and explosiveness, and 
• straight out running speed. 

The video follows five main instructional and drill development paths.  

The first is a series of four progressive slapper specific strength drills designed to build rotational strength and reinforce proper mechanics.

The second phase develops an extensive 12 drill sequence and pattern of med ball and footwork to build functional explosive movements fundamental to the slapping hitting patterns.   

Coach progresses to a third group of drills focusing on first step quickness and change of direction using hurdles and ladders.

The fourth phase is built around 10 core drill patterns using superbands to build a combination of first step quickness and speed development by strengthening the hip flexors.  All drills are relatively simple, but effective at targeting speed development.  

The final phase mixes sprinting drills with mini band work targeting flat out speed development.

If you are a coach looking for specifically tailored speed and explosiveness exercises and drills - specifically for slappers - this video is a great resource that can be applied with minimal equipment and in almost any training space.   

51 minutes.  2024