DRILL FOR SPRINTING 1. Ankling Step Over The Shin - circular movements of lower leg maintaining dorsiflexion 2.

Fast Skipping Drill

3. Straight Leg un - As the name implies! the legs are kept straight in this drill. The knees are not "ent. To "egin this! there should "e a slight forward lean with the shoulders in front of the hips. #eeping the foot dorsiflexed and the leg straight! the foot should "e swung forward and then $uickl% returned to the running surface. The hips should "e propelled forward as the foot pulls the ground "ackward. Once the walking action is mastered! the athlete should proceed to a straight leg "ounding action. The "ounding will allow for the development of greater negative forces with each landing. &. 'igh #nee Stepping

5.

High Knee Skipping or A Skip

This drill is initiated "% starting with a walk or (march(! then progressing to a skipping action and then to the )og. *t is designed to improve the movement action of the legs. +hile walking! the toe! foot! heel and knee are all lifted from the ground in one action. The calf is folded against the hamstring with the thigh parallel to the ground. The foot is "rought forward past the knee! driven "ack to the ground and pulled "ackward. At the "eginning! %ou will get the feeling that %ou are marching. ,. 'igh #nee Skipping - skip The (-( drills are initiated onl% after the (A( drills have "een learned. This drill will help to develop the feeling of having a negative foot speed. The primar% difference "etween the (A( and (-( is that in the (-(! the leg is driven "ack to the ground more $uickl% than it is "rought up to the "utt.

.. -utt #ick

/. *mpulse Step This drill is done one leg at a time while )ogging slowl%. 0orward speed is unimportant! "ut leg speed in the drill is critical. Simpl%! while )ogging! move one leg rapidl% through one full c%cle and "ack to the ground. The leg action is the same as in the ("utt kicks(! coming up to the "utt! forward past the knee and "ack to the surface in one ver% fast movement. Start "% doing )ust one c%cle with one leg! )og a few more strides and then do the other leg. After learning this movement! progress to where %ou can do four in a row with one leg while maintaining a slow )ogging motion with the other leg. This drill takes the leg $uickl% through a full range of motion. +hile on a recover% )og "etween intervals! throwing in a couple of these will help stretch the leg muscles.

1. Sprinting Lunges

Sprint Lunges Sprinting 2rills for Strength! Speed and Techni$ue. This lunging drill is done alternating each leg and for a"out 33 meters. The proper arm action is demonstrated well in the first picture. That4s where the arms should finish in each stride. *n this drill we look for the "ack heel to pull through $uickl%! high under the hips. The "ack toes are also pulling forward $uickl%! not lifting up "ehind the hips. The runner should feel the arms working in con)unction with the legs. The runner4s should finish each stride with his5her "ack knee "ehind the hips and the lead foot under the lead knee.

13. Speed Stepping

11. Side Stepping6 This cross over side stepping drill is done with the arms extended to the side and alwa%s in line with the lines on the track for a"out 33 meters. This will keep down the rotation of the upper "od% while the hips are pivoting helping each stride pull through. Like the drill a"ove! we look for the "ack heel and toes pulling through high under the hips and reaching out. Then! the foot snaps down making contact with the track under the hips. A"out ever% 3rd stride done in front of the hips is done rapidl%.

17. -ackward Strides

13. -ounding 2rill for Sprinting

1&. 8l%ometric Skipping 2rill

19. -utt #ick +ith :ommand 1!7!3 1,. Straight Leg 0ast Leg 1.. Leg Swing 2rills for Sprinting. Side Leg Swing ;side to side<6 +e do this drill with each leg! one leg at a time. The athlete holds onto a fence or pole for sta"ilit% while swinging her straight leg from side to side 13 to 1, times. Let %our hips turn towards each side. #eep %our shoulders facing the fence or pole. 0ront to -ack Leg Swing 2rill for Sprinting6

Sprint Start Preparation =iewing these se$uence pictures of the sprinting start preparation exercises ma% improve %our running speed! mechanics! form or coaching skills.

'igh knee stepping6

=ertical hop6

'amstring stretch6

>etting into the "locks6

Set position6