BaserunningIntermediateHigh load
Home-to-First Checkpoint Split Progression Drill
A staged home-to-first sprint drill built on cone checkpoints: the runner must earn each split target before advancing, so a faster full home-to-first time is built one clean segment at a time instead of just running all-out and hoping.
⏱ ~20 min📋 2 baseline reps; then per stage 3-6 timed reps until the pass criterion is met (2 of 3 hit the checkpoint split); 2 full retest reps. Full 60-90s recovery between all timed sprints.
What you'll need
- Three field cones (checkpoint markers)
- Stopwatch or timing app
- Bat (for game-like box start)
- Optional: laser/photocell timing gate
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