BaserunningBeginnerModerate load
Partner Stopwatch Home-to-First Station: Swing-and-Go Timed Sprints
A rotating two- or three-player station where partners run, time, and coach each other through full swing-and-go sprints from the box to first base — turning home-to-first time into a shared, competitive, self-scoring number.
⏱ ~20 min📋 After a full dynamic warmup: 2 build-up sprints at 70–80%, then 4–6 max-effort timed reps per runner, rotating roles between every rep. Full recovery (60–90 s) between max sprints.
What you'll need
- Throw-down bases
- Stopwatch
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