Set-up three cones spanning a total distance of 10 yards; place one cone at the five-yard mark exactly between the other two cones. Start at the center cone in lead off position with your shoulders parallel to the line of the cones. Pivot and turn, running as fast as possible to the left-side cone. Run until you touch the cone; plant on your left foot; then sprint the full 10 yards to the furthest cone. Again, reach down and touch the cone, as you plant with your right foot. Sprint back through the center cone.

The key to this drill is crisp change of direction. Plant firmly and accelerate as fast as possible between the cones. The situation simulated by this drill is: taking a lead; running back to first on a throw back to the base; then breaking to second on an overthrow followed with a throw to second; then running out of a run down.

To modify this drill as the season approaches, make the distance of your first sprint back to first equal to the distance of your typical lead off position rather than the original five yards. This improves your timing in the move back to first base. Additionally, repeat the drill several times in a row to simulate a long run down. The Astros dedicate one day a week to this drill, and perform three to four reps using about 20 seconds rest.