Acceleration Sprints 10/20 yd
SpeedFull field15 minAges 9-12, 13-15, 16+1-12 playersIntensity: hardPitch Smart OK
Short acceleration sprints with full recovery.
Your job today
Sprint hard to the cone, walk all the way back, then go again. Every rep is full effort — no jogging, no half-speed.
What good looks like: Your last sprint should feel as fast as your first. If you’re fading, take more rest.
Why it matters: Stealing a base, beating out a hit, chasing down a fly ball — every one is a short sprint from a dead start. This IS baseball speed.
How it works
After dynamic warmup, athlete completes 4 x 10 yd sprints then 4 x 20 yd sprints. Full recovery between reps (≥ 45 sec at 10 yd, ≥ 75 sec at 20 yd). Quality over fatigue.
- Reps / rounds
- 4 x 10 yd, 4 x 20 yd
- Rest between sets
- 75s
- Space needed
- half_field
- Coaches
- 1-2
Equipment
- cones
- stopwatch or gates
Setup
- Complete DYNAMIC_WARMUP_8MIN
- Mark 10 and 20 yd lanes
Run the drill
- Sprint to cone at full effort
- Walk back fully recovered
- Repeat
Coaching cues
- Push the ground back
- Stay low first 3 steps
- Sprint, don't drift
Common mistakes
- Going on fatigue
- Standing up too early
Scoring
Track seconds (time).
Adjust it
Make it harder
- intro: self-start, 10 yd only
- intermediate: add 20 yd
- advanced: react to coach cue at start
Variations
- Falling start: start from forward lean
Safety
- full recovery required
- no fatigue state
- STOP_ON_PAIN: Distinguish acceptable muscle soreness from joint pain or severe muscle ache. Any pain, pop, or possible injury must be reported to a parent, coach, or trusted adult, and the activity stopped immediately. Any sign of illness or injury must be evaluated before returning.
Source
Author: platform · Status: Published · Last reviewed 2026-05-26