10m Low-Heel Acceleration / Low Heel Recovery & Pushing Back

Before you start

• Begin with a jog followed by dynamic stretching
• Continue with sprint drills
• Perform progressive strides increasing in intensity up to near max effort

Movement sequence

1. Set up a 10-meter sprint distance to target the first few steps
2. Execute a start from your chosen stance (lying, standing, or 3-point start)
3. Keep feet low to the ground during the initial strides
4. Drive through the ground to create an elliptical motion of the feet for optimal horizontal force application

Key points

• Feet stay low to the ground for quicker ground contact
• Elliptical motion of the feet rather than a circular one
• Strike the ground at a horizontal angle to maximize horizontal force production

Common mistakes

Using a circular foot motion instead of elliptical during initial steps Allowing feet to lift too high too early, delaying ground strike and force application

Practice notes

10 meters is one of the most used sprint distances across sports Rest 3 to 6 minutes between sprints to feel close to 100% recovered and minimize fatigue