• Lie on stomach

• When coach says “go,” raise into push-up position and bring one foot forward under torso so knee is at chest

• On second “go,” explode forward off loaded leg and sprint to first base or for 30 yards

Benefits: Loading one leg with more weight than the other trains an athlete to be explosive even when his weight is not centered.

Coaching Point: “We perform this explosive work two days after leg work in the weight room, so the players’ legs aren’t fatigued.”

Reps: 6 (alternating legs)

Rest to Work Ratio: 3:1

Frequency: Two times a week