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IMG Academy Baserunning Arm Action and Wall Leg Drills

Foundational speed series teaching efficient arm action and high-knee leg drive for faster baserunning.

Duration:
About 10 min
Setting:
Indoor or outdoor
Players:
Solo

Coaching notes

Part 1 of IMG Academy baserunning fundamentals: seated arm doubles, wall knee-drive, then combined standing movement to increase stride frequency and power.

Objectives

Link fast arms to fast legs, improve stride frequency, triple extension, and linear power.

Coaching cues

Arms at 90 degrees, thumb past hip, opposite hand toward eye, core tight; knee up, toe up, heel to hamstring, triple extension; stay linear and powerful.

Common errors

Arms opening wide; low knee drive; collapsing core; over-striding.

Steps

  1. 1. Seated arm action: double pulls through midline with tight elbows
  2. 2. Wall leg: rapid knee-ups with triple extension against wall
  3. 3. Combined standing: integrate arms and legs for linear drive
Source: IMG Academy

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