• Set up two adjacent boxes of four cones, each seven yards apart
• Begin at corner of one box and sprint around top half of it
• Continue sprinting across middle of boxes and round bottom half of second box
• Continue sprinting around top half of second box
• Sprint across middle of boxes and round bottom of first box
Benefits: You learn to round the bases without taking a wide angle or slowing your feet, which helps you make up time on the basepaths.
Coaching Point: “On the first few times through this drill, focus on keeping your feet going at the same speed on the turns. Once you get comfortable, work on accelerating through the turn by taking a good angle and dipping your inside shoulder like you would on a basepath. Stay as tight to the cones as possible. Any width on the turns is wasted movement and time. Begin with one box and move to two when you get accustomed to the drill.”
Reps: 5
Rest to Work Ratio: 3:1
Frequency: Twice a week the day after working legs in the weight room
