BaserunningIntermediateModerate loadMinor tier
React-and-Rip: Reaction-Start Home-to-First Decision Sprint
Turn a hesitation into an out avoided. On a randomized, unpredictable cue - and only the RIGHT cue - the runner explodes out of the box and sprints a timed home-to-first, training the split-second read and reaction that separates safe from out on a bang-bang play.
⏱ ~15 min📋 8-10 reactive reps (mix in random HOLD cues), full recovery between GO sprints
What you'll need
- Base or flat marker
- Finish cone
- Stopwatch, phone timer, or timing gates
- Bat
- Colored cards or whistle for the go/hold cue
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