Curated Action

1-2-3 Triple Switch

Track & Field / Sprinting

1-2-3 Triple Switch is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration13 sec

Training Details

0:00 / 0:13
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Original video

1-2-3 Triple Switch

Dynamic triple-switch drill explicitly prescribed for 2 rounds of 3 reps per side (6 total reps per round), pausing on the third landing. Rest period is not specified.

Key points

  • Perform three rapid alternating ground contacts off the balls of the feet
  • Maintain identical knee height across all three switches rather than doing two low steps and one high step
  • Freeze firmly like a statue on the third foot strike with full posture alignment
  • Snap the arms quickly in coordination with each foot exchange

Common mistakes

Allowing the first two switches to be low and shallow before exaggerating the third step.

Sets: 2Reps: 6 repsRest: 1 minEst. duration: 13 sec
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