How to do the drill
- 1
Warm up: skips, high knees and 2 easy build-up runs.
- 2
From a half-kneel, sprint 15 steps (30 feet). Do 3 with each knee down.
- 3
Mark home to first: 45 steps (90 feet), or 30 steps (60 feet) on a youth field.
- 4
From your batting stance, drive your back foot first. Stay low for 3 steps, then run tall through the line.
- 5
Have a parent time each run, or film it. Rest a minute between runs and log your fastest of 4.
Coaching cues
- Short, fast first steps.
- Push the ground back.
- Run through the bag.
What good looks like
A strong forward lean at the start, arms pumping, and full speed past the finish.
Safety
Warm up first and wear sneakers on a flat surface. Compare times only to your own best.
Why this drill
Home-to-first time is the speed number every baseball player hears about, and the first three steps are most of it.
Next conditioning drillDynamic Throwing Warm-Up →
