Purpose

Helps players learn to get out of the box quickly, emphasizing the acceleration phase of the sprint to first.

Drill Setup

  • 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
Baserunners practice sprinting through the bag at first base.

How it Works

  1. The first player in line steps up to the plate and gets in his normal batting stance.
  2. He simulates a full, game-like swing, drops the bat, then explodes to first base with three powerful strides.
  3. He sprints hard through first base, then breaks down to slow into an athletic position.
  4. Repeat with the next player in line.

Coaching Tips

  • During the acceleration phase, the baserunner’s strides should be short and powerful. As he 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.