Bullet Train Drill

PURPOSE:

A more intensive version of the fast leg, this drill will help develop a fundamental stride but has the added benefit of being a conditioning exercise as well.

SETUP:

Setup 6-10 cones in a line about 10 meters apart.

Have the sprinters begin at one end of the line.

INSTRUCTIONS:

1. On the coach’s command, the athletes will begin to jog down the track.
2. After a few steps, they will execute 2 fast legs in a row, one with each leg.
3. They will then jog a few steps before performing another 2 fast legs in a row.
4. Repeat this pattern all the way down the track.

COACHING TIPS

• Emphasize that the sprinter keep their shoulders relaxed and their hips and chest high.
• Make sure your athletes aren’t using big wild swings of their arms. We want to keep them tight and close to the body, using our small muscles to trigger our big muscles.