BaserunningAdvancedHigh loadMinor tier
Overspeed-Tow Home-to-First Get-Away Drill: Faster Turnover, Lower Time
A partner tows the runner down the line faster than free speed so the legs learn quicker turnover, then free reps and a resisted contrast lock in a faster box get-away and lower home-to-first time.
⏱ ~20 min📋 3-5 sets of tow → free (→ resisted) contrast reps over 90 ft, full recovery (90s+) between reps
What you'll need
- Overspeed sprint bungee / tow trainer (two hip belts)
- Tow partner (fast teammate or coach)
- Stopwatch or timing gates
- Base or throw-down bag + cones
- Light bat or fungo
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