Little 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 standing on their right foot and on the coach’s command they will make a series of small jumps, starting forward, then right, then 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 on one foot, leaning forward at a 45 degree angle  in an accelerated posture.
4. They will than push and accelerate forward, getting a negative shin angle with that first step same as in the big box drill.
5. After about 10 meters they will break back  into a light jog for the next 10 meters.
6. Repeat all the way down the track.
7. Return to the beginning and repeat, the drill, this time standing on their left foot and jumping forward, left, and then backwards.

Coaching Tips: 

• By doing drills that isolate certain muscles and parts of the movement, we allow our runners to develop their bilateral coordinative ability – but we can also discover weaknesses that may not have been as apparent.
• This drill in particular for example allows us to see which leg the sprinter is able to better generate that initial push off, and may make it obvious that a sprinter should switch their feet in the blocks to get a better start.