Big Box Drill

PURPOSE:

To improve a sprinter’s ability to accelerate out of the blocks.

SETUP:

Setup 6-10 cones in a line about 10 meters apart.
Have the sprinters begin at one end of the line.

INSTRUCTIONS:

1. The athlete will start with both their feet close together, and on the coach’s command they will jump forward, to the left, and back.
2. As they jump backwards they will keep their head and shoulders in the same position and allow their feet to drift backwards.
3. The sprinter will land at an angle, leaning forward at a 45 degree angle  in an accelerated posture.
4. They will than push and accelerate forward for about 10 meters before breaking back into a light jog for the next 10 meters.
5. Repeat all the way down the track.

COACHING TIPS

• A common mistake sprinters make when coming out of the accelerated posture is to lift their foot and bring it back straight down to the ground. If the athletes shin is perpendicular to the ground that means they will be applying force straight down into the ground. That force will then come straight back up, and make it much more difficult for the sprinter to maintain an accelerated posture as they come off the blocks, often causing them to stand up prematurely.
• This is called stepping through the hoop or looping the heel – when an athlete picks their foot up off the ground and brings it down in front of them with their shin at a perpendicular angle.
• Instead of bringing the foot straight down, we want the athlete to skate the foot forward, just barely off the ground, then push it back. If they are doing it correctly, you should be able to see their foot or shin as they step forward. If the foot disappears from view behind the glutes as the stride begins, that means they are looping the heel.
• This creates a negative shin angle, meaning your knee is bent, your heel is raised and your weight is on the balls of your feet. They will then push their foot back underneath their hips.