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Purpose:

To improve a sprinter’s ability to accelerate off the blocks and get a good start.

Setup:

Setup 8-10 cones in a line about 10 meters apart.
Have the sprinters begin at one end of the line.

Instructions:

  1. The athlete will begin in the set position at the first cone.
  2. On the coach’s command, the athlete will hop off the ground, keeping their hands firmly on the ground and their body in the same position as best they can as they go up and down.
  3. The athlete will hop 3 times.
  4. After the 3rd hop, the sprinter will explode forward and accelerate down the track.
  5. The athlete will accelerate forward for about 5 meters before breaking back down into a light jog for the next 10-15 meters, getting back into stance at the next cone roughly 20 meters from their start.
  6. Repeat all the way down the track.

Coaching Tips:

  • Before starting this drill, evaluate your sprinter’s set position. Have them set before you and make sure they are fundamentally sound.
  • The hips should be higher than the shoulders and the hands should be placebo outside the feet and have very little pressure coming down on them.
  • Looking at the legs, the back shin and front shin should be parallel to each other, or if not exactly parallel, as close to that as the sprinter can get – this will give the sprinter power from the front hip that will propel them down the track.
  • Do not let that back foot come up, hit the butt and step forward – we want explosive straightaway movement from that back foot.
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