This drill helps develop proper running form. Coleman stresses to focus on cheek-to-cheek arm movement and not think about your legs for this exercise. Because arm and leg movement are naturally linked, increased arm movement speed drives the legs to speed up as well.

Arm runs move for a total of 90 yards. Lightly jog for the first 30 yards focusing only on proper movement. For the next 30 yards, increase your arm movement speed. For the final 30 yards, move your arms as quickly as possible running at 90 to 95 percent of your maximum speed. If done correctly, your stride length and rate will increase, which means your overall speed will increase.

Following each 90-yard run, walk back to the original starting line, and immediately perform the next repetition. The Astros perform this drill throughout the season. During the preseason, the Astros will perform five to six reps, but in the heart of the season, the team does two to three reps as a warm-up.