ENJOYABLE SPRINT WORK?  WHAT A CONCEPT!!

Sprint Variations is a wide ranging drill run during the baserunning and conditioning segment of practice.  As a coach, having these variations in your toolbox is a very helpful thing.  Creative ways to keep athletes working hard can come in very handy, especially at the end of a long, hot practice.  With variations of a straight-ahead sprint, athletes will complete 10-12 sprints easy without a fuss.

EXECUTION – Sprint Variations is carried out down the foul line.  Use the warm up cones if still set up to create three easy lines.  Begin with several sprints at 50% or 75% to ensure that cold muscles have time to get hot… and then let the work begin.  The main key to Sprint Variations are the variations – can you come up with enough different ways to start a sprint to occupy a young athlete’s mind.  Take a look at the smiles in the video on the athlete’s faces.  They are getting after it, and having a good time doing so! 

Variations: 

• Side Start – Right (verbal = “chest to fence”)
• Side Start – Left (“chest to infield”)
• Lying Down – Four directions possible
• Lying On Back – Four directions possible
• Push Up Position
• Single Knee Up – Push off ground foot from side start (chest to fence or field)
• Roll Over Get Up & Go – Visit Youtube for this one (or check DC video).  Grip shirt with opposite hand!

DC KEYS

1. Try New Starts – Variations / Eyes closed = Audible / Drop the arm (no sound) = Visual 
2. Encourage: Create a Culture of Hard work – Sprint work benefits the athlete (faster, throw harder, hit farther); it is NOT punishment.
3. Seated, No Hands – Fun and challenging puzzle of a sprint.  Athletes have to rock forward and athletically get to their feet.

EQUIPMENT LIST