okay well this is gonna take a lot of typing lol so bare w/ me

So i myself am not very fast but have been going to a summer camp/clinic to work on my speed and so far it has really been working.

The first thing we do is plyometric stretches like high knees,but kickers,lunge and twists,ect. you can google plyometrics if you want then we have 4 stations. speed works on your fast twitch muscles so you have to do every thing you do 100% or else you are using your slow twitch muscles. so take as many breaks as you want to make sure the next thing you do will be at 100%!!!
first staition is ladder. I am not talking about a ladder you climb on. if you know what is well then whatever but if you dont google like the sparQ training equiptment and like look at ladders, its flat but in the shape of a ladder.
on the ladder you want to do things that are quick, so go onto this site
http://www.sparqtraining.com/training/
and scroll down and go to product type speed ladder and it has some drills you can do, and you can make a ladder using rope and tape that is what my dad did.
the next station is hurtles on the same page on the sparq training they have speed hurtles all you need is some hurtles like that or be creative i recomend the high knees one hop skips ect.
next station is harness you get in aharness type thing and you run while someone is holding you back to work on high knees pushing hard off the ground and pumping ur arms.
next station is just squats lunges and box jumps and hard work thats really all i have i guess!!!

Hi Bre,

First off make sure you follow your doctors and physical therapists advice because you don't want to re-injure or aggrevate your knee.

For speed in Baseball/ Softball, I can think of a couple of things: (1) stay low until you are at full speed, fast players get to full speed at about 3 steps, if you watch a track and field match you will notice that sprinters don't run upright until they are at full speed; (2) pay attention, the quicker you react the faster you will be; (3) take a smart lead and good secondary lead - if your league allows it;(4) run smart, touch the base on the inside corner and round the bases properly; (5) learn to make good sharp accurate slides (feet first is the best way to go); (6) Stay in good conditioning, run laps, and/or up and down stairs everyday; (7) and don't forget to strech out before and during the game. Especially with your prior injury, you really want to get blood flowing to your legs and stay warmed-up during the game, also stay hydrated, this will prevent injury.

Running is one of the best parts of the game, have fun with it.

Bre, You may want to ask this question at www.youthfitnessmag.com They are a training site for youth. Hope it helps.