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Here's how to do a better "Pop-Up"
Get both arms shooting up over head as you "sit down".
One leg is tucked under, and the other leg extended towards the bag, slightly bent. It's only by getting both arms up that you keep from rolling over.
You then plant your lead foot on the edge of the bag and your forward momentum will naturally let you pop-up, ready to go an extra base on an overthrow.
Immediately look to 3rd base for any signal from your coach.
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