⚾ TRIPLE THREAT: SPRINT SYSTEM

Build True Speed.

What Is Triple Threat: Sprint System?

The Triple Threat: Sprint System is a 10-week sprint and speed training program created specifically for high school baseball players who want to become faster, more explosive, and more dynamic on the field — without sacrificing recovery or arm health.

Built around a proven short-to-long sprint progression, this system targets the three key elements of baseball speed:

🔥 Acceleration off the line

⚡ Top-end sprint speed

🧠 Proper warm-up & running mechanics

Whether you're chasing a faster 30-yard dash, trying to increase base stealing success, or looking to make explosive cuts in the field — this program is your roadmap.

Why Triple Threat: Sprint System?

Most sprint programs out there take a “just run more and run harder” approach — with little regard for sprint mechanics, volume control, or proper progression.


This kind of high-intensity, unstructured sprint training often leads to:

🚫 Hamstring injuries
🚫 Hip flexor strains
🚫 Chronic fatigue
🚫 Decreased throwing performance
🚫 Higher risk of in-season soft tissue injuries

These programs ramp up volume and intensity too quickly, placing baseball athletes at serious risk.

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How Triple Threat Is Different

This program utilizes a short-to-long approach, which includes a gradual build-up of both sprint volume and intensity. In doing so, athletes are properly preparing their body for high-intensity efforts and ultimately decreasing their risk of soft tissue injuries. Athletes will have weekly exposure to running warm-ups, running mechanics and aerobic conditioning to support recovery from high-intensity sprinting.

🗓 10-Week Training Timeline

  • Week 1–2: Foundation Phase (Goal: Intro to sprint mechanics and repeat sprint ability)

    • 10-yard accelerations at 70–80% effort

    • Emphasis on clean movement patterns, body positioning, and technical drills

    • Low sprint volume to ease into intensity safely

    • Aerobic conditioning to facilitate recovery from high-intensity sprint days

  • Week 3–5: Acceleration Build-Up (Goal: Increase intensity and sprint capacity)

    • Continued focus on 10-yard sprints with higher total reps per session

    • Slight increase in intensity (up to 80%)

    • Reinforcement of first-step explosiveness and horizontal force application

    • Aerobic conditioning to facilitate recovery from high-intensity sprint days

  • Week 6–8: Submax Speed Exposure Phase (Goal: Progress into higher intensity sprint efforts)

    • Transition to 20-yard sprints at higher intensities

    • Continued focus on acceleration mechanics and posture

    • Volume carefully monitored to balance speed development with recovery

    • Maximum volume of aerobic conditioning met

  • WEEK 9: Maximum Velocity Phase (Goal: Exposure to maximal effort sprints)

    • Full-intent sprint reps at 30 yards

    • Long rest intervals to prioritize quality and nervous system recovery

    • Athletes are now ready for maintenance top-end speed training without breaking down

    • Maintenance of aerobic conditioning to promote recovery & circulation

  • Week 10: Deload + Taper (Goal: Allow the body to recover and peak)

    • Sprint volume and intensity reduced

    • Recovery-based work and lighter sprint sessions

    • Designed to prepare the athlete to peak the following week — whether for testing, tryouts, or start of season

🧱 What’s Included?

✅ Running Warm-Ups

✅ Running Mechanics Drills

✅ Proper Sprint & Speed Progression Plan
✅ Aerobic Conditioning to support recovery & circulation from high-intensity sprint efforts

🧬 Who Is This Program For?

✅High school pitchers and position players

✅Athletes aiming to run faster & become more explosive

✅Offseason or preseason training phase

✅Players coming off a lower-body injury needing structured progression

✅Coaches looking for a reliable sprint system for their athletes

Ready To Take The Next Step To Becoming a Better Athlete?