Track & Field / Sprinting Sprinting Techniques: 6 Essential Drills is a curated workout routine with 6 ordered actions and 6 timestamped video clips. Start with A-Walk and A-March. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 1 min 21 sec; rest is listed per action.
Follow in order
First drill of the A-series focusing on neutral pelvis, upward knee lift, locked ankle, and placing the foot directly beneath the hip. Sets, reps, and rest are not specified.
Key points
Marching drill emphasizing the forceful downward stroke of the leg into the track with about 85 percent foot surface contact. Sets, reps, and rest are not specified.
Key points
Common mistakes
Adding an unwanted bounce instead of driving the foot straight down into the ground.
Dynamic switch drill where one leg drives down while the opposite leg lifts simultaneously in midair with the pelvis kept stable. Sets, reps, and rest are not specified.
Key points
Switch drill variation adding an active vertical bounce on the stance leg before executing the midair switch. Sets, reps, and rest are not specified.
Key points
Three consecutive rapid midair leg switches executed in rhythm, sticking and freezing tall on the third landing. Sets, reps, and rest are not specified.
Key points
Common mistakes
Collapsing the hip downward upon landing the third switch instead of remaining tall.
Final progression executing three consecutive midair switches and adding forward reactive bouncing on the stance leg on the third contact. Sets, reps, and rest are not specified.
Key points
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