Game version
Base-path follow-the-leader: one person leads a movement between the bases and the group copies. Swap the leader each time.
Walking Lunge to Knee Drive
Build strong, balanced legs for your stride, your sprint and your pitch.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Step into a lunge with your chest tall.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Open space
- Level · skill
- Developing · Power
The steps
How it works
- Step into a lunge with your chest tall.
- Push up and drive the back knee up to hip height.
- Hold balance for one second, then step into the next lunge.
- Do 3 sets of 10 steps.
Coaching point
Tall chest, knee up, still.
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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