How To Get FASTER with DRILLS | Noah Lyles

Key points

• Achieve a 90-degree angle from hip to knee and knee to shin
• Dorsiflex the toes and stay up on the balls of the feet
• Keep arms engaged with equal front-side and back-side mechanics without excessive elbow bending

Common mistakes

Bending elbows excessively, causing shins to lag and feet to land behind the body.

Key points

• Maintain the same 90-degree angles as walking high knees with a rhythmic bounce
• Synchronize arm swing and knee drive at the same tempo
• Ensure the feet land directly underneath the hips

Key points

• Drive knee up, then actively strike down directly underneath the hips
• Pull through firmly underneath the body instead of reaching and dragging
• Avoid casting the foot forward to protect the posterior chain

Common mistakes

Reaching the lower leg out in front of the body and dragging it along the ground.

Key points

• Drive the knee up, rotate it outward to the side, and strike down underneath the hips
• Slightly angle arms to the side during the outward sweep for counterbalance
• Land on a stiff, firm foot strike directly beneath the hips

Key points

• Perform quick, stiff-ankle vertical hops off the balls of the feet
• Activate the calves and achilles tendons

Key points

• Drive the feet directly underneath the body
• Put aggressive downward power into the track to move forward
• Avoid simply bouncing up and down in place

Common mistakes

Bouncing vertically in place rather than applying horizontal propulsion into the track.

Key points

• Perform lateral crossovers in front and behind to rotate and open the hips
• Maintain smooth rhythm across the movement

Key points

• Cycle the right leg up and strike forcefully down underneath the hip
• Keep the non-cycling left leg straight with light toe taps
• Use the cycling leg to generate propulsion down the track

Common mistakes

Merely picking the foot up and down without applying forceful downward power into the track.

Key points

• Cycle the left leg up and strike down underneath the hip
• Keep the right leg straight with rhythmic ground taps
• Apply force through the cycling leg to drive down the track

Common mistakes

Focusing solely on leg turnover speed without applying force into the ground.

Key points

• Maintain straight-leg toe taps between cycles
• Alternate single rapid power cycles between right and left legs
• Drive the foot strike directly under the hips

Key points

• Execute two consecutive fast-leg cycles on one side before switching to the other
• Maintain rhythm and posture through transitions

Key points

• Engage the core, glutes, hamstrings, and calves to stick the landing firm and stable
• Forcefully pump the arms to drive the leg switch
• Hold each position steady without wobbling or letting posture collapse

Common mistakes

Letting the body relax and collapse on landing, resulting in loss of balance.

Key points

• Maintain strong core, glute, and calf activation throughout
• Keep continuous rhythm and tempo through repeated foot contacts
• Switch cleanly to the opposite leg with stability