Helps players learn to get out of the box quickly, emphasizing the acceleration phase of the sprint to first
- You can run this drill in the infield, or set up a home plate and first base in the outfield the appropriate distance apart.
- Players line up at home plate with a bat and helmet.
- The first player in line steps up to the plate and gets in her normal batting stance.
- He simulates a full, game-like swing, drops the bat, then explodes to first base with three powerful strides.
- He sprints hard through first base, then breaks down to slow into an athletic position.
- Repeat with the next player in line.
- During the acceleration phase, the baserunner’s strides should be short and powerful. As she picks up speed, the stride should lengthen
- Try to touch the front part of the bag with your foot — it’s the closest to home and will save a fraction of a second
- Coaches can time the sprint from home to first and keep track of progress throughout the year
- Make it harder: Take three powerful strides, then take a quick peek into the field to locate the ball. In a live situation, this would influence their decision to run straight for first or start taking a turn for a potential double. After touching first base and breaking down, take another peek into the infield and locate the ball again.
- Make it easier: Skip the swing and just have players sprint from home to first. Then introduce the bat and the swing after they get the hang of it.