333’s is a baserunning and conditioning drill, which involves three groups of athletes running staggered sprints.
EXECUTION – Divide the athletes into three even groups, and line them up shoulder to shoulder along the foul line. Walk 60 to 90 feet into the outfield grass and face the group. Instruct the middle group (Group 2) to join you across the running area. Once there, this group turns around and faces the other two groups standing along the foul line (a gap now separates Groups 1 and 3). On your whistle, Group 1 sprints to your side (where you now stand with Group 2). As soon as Group 1 reaches you and crosses a cone marker, Group 2 takes off and sprints back toward the foul line. Once Group 2 crosses the foul line, Group 3 sprints toward you. As Group 3 crosses the line, Group 1 takes off.
Continue this rotation for a set time. You can also extend the distance at intervals to increase difficulty. Pace should be aggressive so that heart rates stay up.
- Recovery Phase – After fatigue visibly sets in, consider taking 60 seconds to allow heartrates to recover.
- Increase the Distance – Feel free to extend, or decrease, sprint distance as appropriate.
- Go Hard – Encourage explosive starts, especially for the first 5-7 steps
- THREE GROUPS
- SET THE TIME OR NUMBER OF SPRINTS
- WALK OUT TO DISTANCE
- INCLUDE RECOVERY AS NEEDED
- INCREASE DISTANCE DURING DRILL
- EXPLOSIVE 5-7 STEPS