BaserunningIntermediateModerate loadMinor tier
Resisted-Release Contrast Home-to-First Sprint Drill
A paired overload/underload sprint: the runner drives the first two strides against a partner-held band, gets released mid-acceleration, then finishes clean to first base. The band-then-free contrast teaches a harder box drive and sharpens home-to-first time.
⏱ ~20 min📋 4-6 resisted-release reps alternated with 4-6 free timed reps; full rest (~45-60s) between all reps
What you'll need
- Resistance band
- Stopwatch
- Throw-down bases
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