Sprint drills
The Importance of Sprint Drills
Sprint drills are extremely important in the development of all runners. By utilizing the following drills, track athletes will become fluid and efficient and they will subsequently run faster. These drills also help in the warm-up process and can be (and should be) ultilized prior to meet/event time.
The following is a list of drills and they will be incorporated into CYA practices at pod coach discretion.
High Knees: running with an exaggerated and high knee lift with emphasis on knee lift and arm drive. Butt Kicks: running forward as the heels try to kick the glutes; minimal forward progression; rapid leg motion - run on toes. One, Two, Threes: running 50-100m while emphasizing the knee lift on left side then repeat drill on right side. Quick Steps: running about 10 relaxed steps on the toes followed immediately by ten rapid knee lifts while on the toes. Form Runs: running 50-100m (sprint) with emphasis on relaxed technique; 80-90% effort; last drill in a warm-up due to primary purpose of readiness to run at full speed. The above drills can be limited to 50-100m in length and will improve speed dramatically in our athletes.