These sprinting technique drills can be performed in this order or alternatively focus on just 3-4 drills. There is no need to perform multiple sets and repetitions.
Raise Knees: 10 meters - jog - 10 meters
- rest
Sprint 10 meters concentrating on raising knees as higher than normal. Jog for
10 meters and then sprint for 10 meters and rest.
Fast Knee Pick Ups: 10 meters - jog - 10
meters - rest
Jogging on the spot raise your knees to waist height while emphasising arm
action. Move forward 10 meters with this action concentrating on the number of
ground contacts rather than how fast you cover the distance. Try to get as many
ground contacts as possible.
Flicks: 10 meters - jog - 10 meters -
rest
While sprinting over 10 meters concentrate on flicking your heels up to touch
your butt.
Leg Speed: 40 meters
This is a normal sprint over 60 meters except all of your focus should be on
your legs. Try to gauge the optimum leg speed for you by taking different stride
lengths to see which yields the best results.
Skipping: 40 meters
High Hops: 3 x 40 meters
Bound from one foot to the other. The action is similar to skipping except your
are trying to gain as much height as possible and stay in the air for as long as
possible. Remember to recover fully between attempts.
Elbow Drive: 40 meters
Sprint for 40 meters concentrating on driving your elbow in a straight line.
Keep your elbows flexed at right angles while keeping your arms relaxed.