Game version
Base-path follow-the-leader: one person leads a movement between the bases and the group copies. Swap the leader each time.
Split Squat Hold
Build strong legs and steady hips for your stride with a held split squat.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Step one foot forward and lower your back knee toward the floor.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 8 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Nothing to bring
- Level · skill
- Developing · Power
The steps
How it works
- Step one foot forward and lower your back knee toward the floor.
- Stop with both knees bent and your chest tall.
- Hold 20 seconds, then switch legs.
- Do 3 holds on each leg.
Coaching point
Tall chest, front knee over toes.
Safety: Use your body weight or a light ball only. Good form matters more than more reps.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are a base runner exploring the diamond.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
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