ENJOYABLE SPRINT WORK? WHAT A CONCEPT!!
Sprint Variations is a wide ranging drill run during the baserunning and conditioning segment of practice. As a coach, having these variations in your toolbox is a very helpful thing. Creative ways to keep athletes working hard can come in very handy, especially at the end of a long, hot practice. With variations of a straight-ahead sprint, athletes will complete 10-12 sprints easy without a fuss.
EXECUTION – Sprint Variations is carried out down the foul line. Use the warm up cones if still set up to create three easy lines. Begin with several sprints at 50% or 75% to ensure that cold muscles have time to get hot… and then let the work begin. The main key to Sprint Variations are the variations – can you come up with enough different ways to start a sprint to occupy a young athlete’s mind. Take a look at the smiles in the video on the athlete’s faces. They are getting after it, and having a good time doing so!
- Side Start – Right (verbal = “chest to fence”)
- Side Start – Left (“chest to infield”)
- Lying Down – Four directions possible
- Lying On Back – Four directions possible
- Push Up Position
- Single Knee Up – Push off ground foot from side start (chest to fence or field)
- Roll Over Get Up & Go – Visit Youtube for this one (or check DC video). Grip shirt with opposite hand!
- Try New Starts – Variations / Eyes closed = Audible / Drop the arm (no sound) = Visual
- Encourage: Create a Culture of Hard work – Sprint work benefits the athlete (faster, throw harder, hit farther); it is NOT punishment.
- Seated, No Hands – Fun and challenging puzzle of a sprint. Athletes have to rock forward and athletically get to their feet.
- RE-WARM COLD MUSCLES
- SIDE START, LIE DOWN, PUSH UP POSITION
- TRY NEW STARTS
- CULTURE: HARD WORK IS COOL
- SEATED NO HANDS
- Foul Line1