PitchingBaseballBeginner
First-Move Pickoff Footwork Drill: Freeze Runners at First Base
Train a quick, repeatable first move to first base so baserunners freeze instead of stealing. Slow-motion reps build clean lead-leg and pivot-foot footwork, then ramp to game speed.
⏱ ~10 min📋 10 slow-motion dry reps, then 10 half-speed with arm action, then 8-10 with a ball at three-quarter speed, then 8-10 at game speed; fold 10-15 reps into the daily warmup
What you'll need
- Baseball
- Chalk or field tape (to mark the line to first)
- Base or cone (throwing target)
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