Home-to-First Timed Run
Standardized home-to-first run with light gates or stopwatch.
Your job today
From the batter’s box, take your swing, drop the bat in the box, and SPRINT through first base. We time both runs.
What good looks like: Run THROUGH the bag — don’t slow down at first. Try to beat your own time on the second rep.
Why it matters: In a real game, beating out a ground ball is the difference between an out and a hit. The fastest 30 feet of your life happens after contact.
How it works
Athlete starts in batter's box, makes a contact-style swing, drops bat in marked zone, runs through first base. Time recorded from contact-equivalent cue to first-base touch. Two reps, full recovery.
- Reps / rounds
- 2 reps, full recovery
- Rest between sets
- 120s
- Space needed
- full_field
- Coaches
- 1-2
Equipment
- stopwatch or gates
- bat
- base
If you don't have it
- No gates? Use two stopwatches average (moves to Full field).
Setup
- Mark batter's box and bat-drop zone
- Position timers
Run the drill
- Athlete completes swing motion
- Drops bat in zone
- Runs through first base
- Log time + bat-drop legality
Coaching cues
- First two steps aggressive
- Run through the bag
- No swim move
Common mistakes
- Slowing into the bag
- Throwing the bat outside drop zone
Scoring
Track seconds (time).
Adjust it
Make it harder
- intro: right-handed start only
- intermediate: both batter's boxes
- advanced: react to ball-in-play cue (live BP)
Variations
- Drag bunt to first: start from drag-bunt position
Safety
- dynamic warmup required
- TEEN_STRENGTH_FREQUENCY: Strength training for teens should be limited to 2–3 sessions per week on nonconsecutive days. Begin every session with 5–10 minutes of dynamic warmup. Stop immediately on pain or popping sensation and report to a trusted adult.
Source
Author: platform · Status: Published · Last reviewed 2026-05-26