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Resisted-and-Release Home-to-Second Overspeed Turn Drill · A-City Training

Home / Blog / Drills / Resisted-and-Release Home-to-Second Overspeed Turn Drill

BaserunningIntermediateHigh loadMinor tier

Resisted-and-Release Home-to-Second Overspeed Turn Drill

Contrast resisted acceleration out of the box with an overspeed release through the first-base turn to shave real time off the home-to-second sprint.

⏱ ~20 min📋 4-6 resisted-release reps, each paired with 1 free timed contrast rep; full recovery (60-90s) between all reps

Build the movement before the load

This is a high-load drill — generally appropriate for 14U+ players and only with sound technique. Younger or less-developed athletes should master the movement pattern and scale the load first. Lead with posture and a proper warm-up.

Coaching note: Involves max-effort resisted and released (overspeed) running with an inside lean through a base turn. Use only on a dry, level surface with moderate band tension, a fully warmed-up athlete, a helmet, and a partner trained to release cleanly. Not for pre-adolescent athletes or anyone with a lower-body injury.

Read: safe strength & conditioning by age →

What you'll need

Hip-belt resistance band or sprint cord
Bases or throw-down bases
Batting helmet
Stopwatch or timing gates

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Read the guide

Overload, Then Release: Using Resisted-and-Overspeed Sprints to Cut Home-to-Second Time →