Purpose

Develops a runner’s starting and acceleration abilities.

Setup

  • You need a clear area of track.

How it Works

  1. Runner stands at the starting line.
  2. Runner crouches down and puts hand on rear-foot side down on the ground.
  3. Runner supports himself or herself in this three point position while raising other arm up into the air.
  4. Runner drives forward with a push from both feet.
  5. Runner surges ahead, becoming more upright with each stride.

Coaching Tips

  • When starting runner should drive both shoulders upward and forward.
  • Pump the arms in opposition to the legs.