Share via

PURPOSE:

To isolate part of the running motion and teach sprinters how to maximize the amount of power they generate on contact with the ground.

SETUP:

Setup 6-10 cones in a line about 10 meters apart.

Have the sprinters begin at one end of the line.

INSTRUCTIONS:

  1. On the coach’s command, the athletes will begin to bound down the track, keeping their leg straight and driving with the arms as they take each step.
  2. After about 10 meters have them switch to a light jog.
  3. After 10 meters of jogging, switch back to the straight leg bound.
  4. Repeat all the way down the track.
  5. They should incorporate a wide range of movements as they jog – rotating their arms, backpedaling, sidestepping, carioca. We want to get the whole body loose and warm.

Straight Leg Bound: Athlete performing the straight leg bound, keeping their legs straight as they move down the track.

COACHING TIPS

  • As a sprinter goes through their motion, they will cycle and then post – or straight out – their leg before it makes contact with the ground directly underneath the hips.
  • The idea of this drill is to isolate that part of the sprint run and work specifically on how to generate force out of that position.
  • Make sure your athletes aren’t leaning back as they bound down the track, they should have good straight lines running from their shoulders and back through their legs to the ground.
  • Our biggest goal as a sprinter is to generate as much power into the ground as we can in as little time as possible.
Share via