Step Run Drill
Purpose Strengthens the runner’s legs for increased power when driving forward. Setup Find a set of steps, such as in a stadium. How it Works Runner sprints up the stairs.Runner stops when he or she
Sprints (55-400m)
Wall Drill
Purpose Improves the runner’s drive phase. Setup Runner stands approximately 1 meter from a wall. How it Works Runner places both hands against the wall with full arm extension.Runner’s trunk should be at 45 degree
Crouch Start Drill
Purpose Develops a runner’s starting and acceleration abilities. Setup You need a clear area of track. How it Works Runner stands at the starting line. Runner crouches down and puts hand on rear-foot side down
Heel Kick Drill
Purpose Runner builds rhythm in his or her stride making the energy expended in the stride efficient and effective. Setup The sprinters should have a clear track or grass area of about 50
Hip Pop Drill
Purpose Strengthens runner’s hip flexor muscle (iliopsoas) which important for sprinting. Setup Drill can be run anywhere. How it Works Runner stands. Runner kicks leg forward using a “hip punch”.Runner kicks opposite leg forward.Runner moves
Stick Drill
Purpose Sprinters learn to increase stride number and length, while decreasing timesapping ground contact. Setup Lay sticks about 4 feet apart for youths (increase to 5 feet between sticks for older runners) over
A Position Drill
Purpose Teaches proper sprinting posture and sprint mechanics. Setup You need a clear area of track. How it Works Runner marches, jogs or runs forward. With each step runner brings that side of the body
Lean Acceleration Drill
Purpose Runners build their acceleration by learning the correct lean technique. Setup You need a clear track, and if you want to you can set up a tape across the lanes of the