PROJECT SPEED
Mission: First Step Explosiveness
Drill: Tennis Ball Sprints
Sport: Baseball, Football, Basketball, Soccer, Lacrosse, Softball, Volleyball, Tennis
This drill works on two things, your reaction time and your ability to start explosively (first step).
You will need a partner and a tennis ball. Stand facing your partner with a minimum of 10 feet between you.
Get in an athletic stance – Feet hip-width apart, weight on the balls of your feet, chest up, slight bend in your knees and hands ready.
Your partner holds the tennis ball at shoulder level and drops it. Run to the ball as fast as you can and try to grab it before it bounces twice.
If you accomplish that, to increase the difficulty have your partner move back one step or lower their arm.
Cues:
- Get hands moving first.
- Lead step should shoot towards the target (ie ball).
- Initial movement (knee/foot) should be be forward not up.
- Be aggressive!!!!
Aaron Thigpen is the Owner of Gamespeed Sports. A former world class sprinter he has worked with numerous athletes from all sports over the past 25 years. Want “Speed for Your Sport?” check out “Project Speed” for tips, drills and exercises. You can contact Aaron at aaron@gamespeed.net.
