Speed + Agility SessionStandard Performance · Practice Plan P-06
First-step quickness, base running angles and competitive speed work that sharpens a team without torching legs before a tournament weekend. Run it as its own session or bolt the first half onto any practice.
Warmup + activation0:00 · 10 min
- Jog, high knees, butt kicks, side shuffles, carioca, 2 lengths each
- A-skips and B-skips, 2 lengths each, posture tall
- 3 build-up sprints at 60, 75, 90 percent
First-step quickness0:10 · 12 min
- Falling starts: lean until you must go, 6 reps of 10 yards
- Reaction starts: coach claps or drops a ball, athletes react, 6 reps
- Base steal starts: crossover first step from a lead, 6 reps of 15 yards
- Softball: 6 reps exploding off the bag on the pitch release
Base running angles0:22 · 12 min
- Home to first: run through the bag, 3 reps timed, best time recorded
- Home to second: attack the arc, hit the inside corner of first, 3 reps
- First to third on a coach's read: pick up the third base coach mid-route, 3 reps
- Tag-up reps at third: read the catch, explode, 3 reps
Team relay finisher0:34 · 8 min
- Two teams, around-the-bases relay, one full lap each runner
- Losing team resets the field, winning team picks the music next practice
- Everything full speed, everything loud
Cool down + wrap0:42 · 3 min
- Walk a lap, easy hamstring and calf stretches
- Assign: 1 speed session on your own this week, 6 sprints of 20 yards, full recovery between
Coach's noteSpeed work belongs at the start of practice when legs are fresh, never as conditioning punishment at the end. Full recovery between sprints is the whole point: tired sprinting trains slow. Keep total sprint volume modest during tournament weeks.
standardperformance · free for every coach · share it with your league
Train smart. Parent and coach supervision required. Stop any drill that causes arm pain.