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PURPOSE:

To develop an athlete’s coordination and improve the technique of their stride.

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. When they reach the 5th cone they will break into a run and run the rest of the way down the track.

Straight Leg Bound to Run: Athlete B skipping  down the track as they pump with their arms.

COACHING TIPS

  • If the athlete has been leaning back when they do the straight leg bound drill, transferring out of the bound into the run will be much more difficult for them. If they are performing the bound correctly, they won’t need to adjust the position of their upper body as they transition into the run.
  • Coordination is essential to become a top level sprinter. Anyone can run, but sprinting at 10-12 meters a second takes skill.
  • That coordinative ability can be the difference between a good and great sprinter and developing their ability to transition from bound to full run is key to improving that coordination.
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