# data[].attributes.body
Good leg drive is vital to generate power out of the blocks and speed throughout the sprint. The focus of the practice is to increase knee height when running. This is achieved by using low hurdles progressing into high hurdles combined with ladder work. Key coaching points include bringing the knee up to the chest and keeping a tall posture while looking forward, not down. Arms should remain at 90 degrees throughout and should work asymmetrically to the legs, i.e opposite arm to opposite leg.
Reflection-Coach:
The improvement in overall sprint technique was most evident after this particular practice session. Knee drive was noticeably increased and arm drive speed went up. As a result stride frequency increased which resulted in an overall improvement in sprint speed.
Reflection - Student
I found that after this intervention in particular that my overall sprint speed increased the most. The drills that Aidan chose were very effective in getting me to use the proper technique such as driving my knee up to my chest and using the correct arm motion. the equipment was suitable and there wasnt too much of it which at times can be overwhelming.

# data[].attributes.body
Efficient ground contact is vital to promote a smooth sprint. Ideal ground contact focuses landing on the ball of the foot and bounding off of it without the heels touching the ground. Heel strike acts as a braking mechanism and is undesirable in sprinting. This technique is promoted by doing Russian skips and bounding using poly spots. Key coaching points are to land on the ball of the foot and spring off of it again.
Reflection-Coach:
Stride length increased notably by the conclusion of this session. Katie was landing on the correct part of the foot and this combined with more effective triple extension at the ankle, knee and hip allowed for a longer stride, thus increasing overall speed throughout the full sprint sequence.
Reflection - Student
I thought that the efficiency of my strides increased when I had completed this section of training. Before I used to always land flat footed but now, concentrating on landing on the ball of the foot and springing off it, my strides have lengthened and also quickened.

# data[].attributes.body
The sprint start is used to gain maximum acceleration from a kneeling start and is vital for good sprint performance.
Key Points - Thigh of the back leg and shin of the front leg both perpendicular to the floor. Arms are shoulder width apart and extended but not locked. Shoulders are slightly over hands, neck and shoulders are relaxed and you are looking at the ground. On the "set" the hips are raised above the shoulders in preparation for takeoff. On "go" explode forward at a 45 degree angle, knees fire up aggressively, arms move fast with vision focused down track.
Reflection-Coach:
Katie responded very well to the ques used for teaching the sprint start. Its technically a difficult aspect of the sprint and took longer than anticipated for her to become familiar with the body position. She had difficulty in keeping her body low over the initial strides of the sprint so a barrier at head height was introduced to get her to keep low. In future it may be more beneficial to introduce the start after the other components of the sprint have been mastered.
Reflection - Student:
I found the sprint start to initially be a very technically difficult skill to try and master. However Aidan was able to break it down into its key components which made it much easier. I noticed a much quicker start to my sprints when using the correct sprint start technique.

# data[].attributes.body
Arm Drive

# data[].attributes.body
Russian Skips

# data[].attributes.body
This week all of the components worked on over the previous weeks are brought together to form the full sprint action. All of the key coaching points were reinforced from each practice session and used together in unison for a complete sprint sequence.
Reflection-Coach:
Overall sprint performance improved noticeably in comparison to sprint performance prior to any training interventions being introduced. Ques were well received and implemented and this resulted in all performance goals being met. Stride length, frequency, quickness, posture, triple extension of the ankle, hip and knee and arm drive were all utilized in unison to create a more cohesive and effective sprinting technique.
Reflection - Student
I feel now that if you put a video of my sprint technique before and after these 8 weeks of training that there would be no comparison. I feel that bringing all of the elements that I have learned together has improved my technique significantly. Aidan's cues and use of equipment were all easy to understand and appropriate and resulted in the teaching ques being adopted more easilly.

# data[].attributes.attachment_link.readable_text
Drills For Coaching Sprint Technique

Technical drills we call "lead up drills" -- an extension of the warmup

There are a lot of factors that go into sprinting. We like to focus on speed and it's a relationship to complete athletic development. It is important to understand that each of these drills is focused on a very specific element in sprinting mechanics. They are best used as an extension of the warmup to engage a higher rate of speed, or as a conditioning tool at the end of a workout.

Below we highlight these 6 drills:

Hamstrings are important, I think that goes without saying. Just like butt kicks are used to warm up the hamstrings, we use running butt kicks to accelerate the relationship between the stride and the hamstring.

An over-exaggerated arm swing is what we call "Big Arms". Emphasize the elbow back and the hand up near your face. You'll notice that as your arms swing big, your legs will want to do the same. This is good for 0-30 top end speed days.

Simulate the pedaling a bicycle motion during these drills. Arms are still at 90 degrees (we aren't pretending to ride a bike). We are working on a quick turnover, it is similar to the motion in running butt kicks. This is good for 0-10 quickness days.

Taking away the arms creates a challenge for your balance and ability to get the most out of your torso and legs. The goal is to drive your knees up and maintain a solid sprint line. This is an often pair with the next drill, No Arms to Sprint. This drill is good for just about any day, especially 0-30 and position specific days.

As I mentioned, this drill works great with no arms. We'll often do 2 30 yard sprints with no arms, followed by a 30 yard no arm into a sprint (15 yards with no arms, drop the arms and sprint the second 15 yards).
You will feel a burst of speed once you drop your arms and regain their power.

It's hard enough to accelerate from a standing still position, how about the push-up position? Well, you are actually put into a forward lean position immediately, after all, you are starting parallel to the ground. The challenge is getting your feet cycled around quick enough to maintain balance and continue that acceleration. This is great for 0-10 and position specific days.

You need to log in or sign up to comment.

# data[].attributes.attachment_link.title
6 Simple Drills For Teaching Sprint Technique

# data[].attributes.attachment_link.description
Technical drills we call "lead up drills" -- an extension of the warmup There are a lot of factors that go into sprinting. We like to focus on speed and it's a relationship to complete athletic development. It is important to understand that each of these drills is focused on a very specific element in sprinting mechanics.