The drills are listed in the order they appear in the position players speed conditioning program:
Push-Up Start
- Start in a face down lying position
- Start on a command or on your own
- Push up and drive forward into a full sprint
- This drill improves forward drive and introduces the forward lean body position
- Perform sets of 10-30 yds
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Lean-Fall-Run (LFR) or Partner LFR
- A partner is needed for this drill. With no partner follow the directions at the bottom
- Execute a lean and fall and have the partner catch (holding you at a forward angle)
- The partner will hold you from the front using both hands on both of your shoulders
- Hold the position for a two count, and the partner will step aside and release
- Upon release, you will drive the up-foot down and accelerate forward into a sprint
- This drill enhances first step quickness, body position, and leg-drive
- Perform sets of 10-30 yds
- With no partner, complete the LFR progression as in the picture below
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Bound Into A Sprint
- Bounding is leaping from one foot onto the other moving forward
- Upon landing, drive upward and forward with the opposite arm and leg
- Fall forward and swing the trail leg through to progress into the sprint
- This drill improves power in stride and postural control with added momentum
- Perform FOUR alternating leg bounds and progress into a 10-30 yds sprint
- Alternate the take off-leg you begin with from rep to rep
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Squat Jump & Sprint/ Double Jump & Sprint
- This drill is the combination of a squat jump and the LFR progression.
- Perform a quick and explosive squat jump (from both feet) extending the arms overhead
- For the Double Jump version, repeat the squat jump in sequence
- Upon landing on one leg, drive upward and forward with the opposite arm and leg
- Fall forward and swing the trail leg through to progress into the sprint
- This drill enhances the reactive nature of our muscles to produce power
- Perform ONE or TWO jumps (according to the program) into a 10-30 yds sprint
- Alternate the landing leg leading into the sprint from rep to rep
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Baseball Start
- Start in a base running position as if leading off of first base
- Execute a cross over step with the left foot
- Exchange the arms, pulling the right elbow back and driving the left arm forward
- Rotate the torso in line with the hypothetical second base
- Make sure to get the left foot down to create a favorable forward angle to drive off
- Stay low throughout the entire crossover and initial acceleration phase of the sprint
- This drill is progresses the skill of initiating forward lean from a lateral stance
- Perform sets of 10-30 yds
- The photo on the right shows one of the best at this, Rickey Henderson