Goal: Build efficient forward mechanics, rhythm, and ground force production
Duration: 2–3 minutes
Focus: Posture, knee drive, arm sync, quick ground contact

1. Marching A-Skip – 10 yards x2

Execution:

• Slow, controlled march

• Knee to hip height

• Opposite arm drives with leg

• Stay tall through torso

2. A-Skip – 10 yards x2

Execution:

• Add rhythm and bounce

• Strike down under hips (not reaching)

• Quick, elastic contacts

• Maintain posture

3. High Knee Run (Build-Up) – 10 yards x2

Execution:

• Gradually increase speed

• Keep chest tall, avoid leaning back

• Fast arms = fast legs

• Stay controlled, not sprinting

4. Linear Acceleration (Build-Up Run) – 15 yards x2

Execution:

• Smooth build from 50% → 70%

• Push through ground, don’t reach

• Slight forward lean

• Finish relaxed

Coaching Emphasis

• “Drive down, not forward”

• “Tall posture, stacked hips”

• “Rhythm before speed”

Outcome

Improves how athletes create and transfer force forward—direct carryover to stride direction, momentum, and velocity production on the mound.