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PURPOSE:

To improve a sprinters movements by teaching them how to properly ‘trigger’.

SETUP:

Have the sprinter stand next to a hurdle and use it as a support. They should have their opposite leg raised into the air with their knee bent at slightly more than a 90 degree angle.

If you don’t have a hurdle handy, you can use a chair, wall, bench or anything else.

INSTRUCTIONS:

  1. On the coach’s command, in one explosive motion the sprinter will press their raised thigh down and extend their foot towards the ground, ‘clawing’ the bottom of their foot off the ground and returning the original position.
  2. Repeat for 3-5 reps, then let the athlete relax, completing the set.
Stationary Fastclaw: Athlete pushes down with their thigh and extends their foot out down towards they round and scraping it off the surface before bending at the knee and bringing the leg back to the starting position.

COACHING TIPS

  • Many sprinters make the mistake of kicking their foot outward instead of extending downwards. This puts extra tension on the knee joint and specifically the patella tendon, which can lead to injuries down the line.
  • Make sure they are using their hip to initiate the movement, focusing on pushing downwards.
  • Once the athletes are comfortable with the drill, we will change our command to a number. The athlete must then listen for the number and execute the corresponding number of triggers before returning to the starting position.
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