3 Sprint Drills You Need to Do to Get Faster
Running is all about perfect form. To get to the finish line quickly, every step needs to propel you forward and be faster than the last.
Scientifically, this requires that runners maximize their speed for the energy they put in. There is a precise physics involved in maximizing exerted force, increasing acceleration, optimizing the period of max speed, and so on.…
Basically, this all comes down to FORM.
Proper form is critical to increasing your speed. Whether you are a sprinter, jumper, vaulter, or long distance runner, being fast all starts with form. The following drills focus on key running positions and will help you improve your form.
Even if you’ve heard of these drills before, you should probably keep reading for different ways to implement the drills & new aspects to focus on.
Finally, you run, the way you warm up. So, when practicing these drills make sure to pay attention to every detail, from the arm swing to the positioning of your feet.
Jump to the drills organized in sets. A – Skip
The A-Skip is the base to all sprint form. It leads to many other track drills and is a key sprinting position. To do an A-skip, start skipping with your knees up at 90 degrees. In the air, your feet are flexed, and your toes are dorsiflexed. In this skip, make sure the foot pulls the ground on each foot strike. Finally, keep your arms in sprint form with the elbows bent at 90 degrees and relaxed hands.
Ways to do the drill:
4 x 20m (alternating)
2 x 20m (one leg – each side)
2 x 10 hurdles spaced evenly apart (one leg – each side) like here
2x20m Fast Leg w/B’s
B – Skip
The B-Skip is very similar to the A-skip. Start by doing an A-skip but extending the leg in front of you before it strikes the ground. It is very important that your foot is flexed, and toe is up while your legs land underneath your hips. Even though you are extending your leg, make sure that your foot claws the ground when your foot strikes.
Ways to do the drill:
4 x 20m (alternating)
2 x 20m (one leg – each side)
2 x 10 hurdles spaced evenly apart (one leg – each side)
2 x 20m Fast Leg w/A’s
This video from the Nike Running Club breaks down the mechanics of the A-skip & B-skip:
Straight Leg Shuffle/ Straight Leg Bounds
To do a straight leg shuffle, position your legs and feet in front of you while your run. Keep knees locked, feet flexed, and your toes up. Be sure that your feet are clawing off the track. As always, keep your elbows at 90 degrees and hands are relaxed. To do straight leg bounds, keep the same mechanics as the shuffle, but focus on driving forward with more bounce every time you strike the ground. When doing this drill, try to keep your back straight (don’t lean too far backwards). This drill is great for developing foot strike, agility, and balance.
Ways to do the Drill:
2 x 20m Straight Leg Shuffle
2 x 20m Straight Leg Bounds
Drills Set 1:
A-Skip (2 x 20m)
B-Skip (2 x 20m)
A-Skip (2 x 20m; one leg – each side)
B-Skip (2 x 20m; one leg – each side)
Drills Set 2:
A-Skip hurdles spaced evenly apart (2 x 10m; one leg – each side)
B-Skip hurdles spaced evenly apart (2 x 10m; one leg – each side)
Straight Leg Skip Between Hurdles (2 x 10m; each side)
Drill Set 3:
Straight Leg Shuffle (2 x 20m)
Straight Leg Shuffle with A-Skip (2 x 20m)
Straight Leg Shuffle with B-Skip (2 x 20m)
Straight Leg Bounds (2 x 20m)
For a more detailed visual on all these drills, watch this video on Sprinting Mechanics, Acceleration and, Maximal Velocity with elite international sprinters.
