BaserunningIntermediateHigh load
Swing-and-Go: Timed Home-to-First Off the Machine
A hit-and-run-it drill that trains the swing-to-sprint transition: the hitter takes a real pitch from a machine or front-toss feeder, then explodes out of the box and is timed down the line to first base, turning a good swing into a fast home_to_first_s number.
⏱ ~20 min📋 6-8 timed reps with full recovery between (walk back to the plate); 2-3 rounds
What you'll need
- Pitching machine
- L-screen (for front-toss variation)
- Baseballs or softballs
- Bases or throw-down bases
- Batting helmet
- Bats
- Stopwatch or timing app
- Containment screen or net
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