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3-Speed Training Drills for Sprinters

Learn 3-speed training drills from sprinting coach Shane Paul Neil in this Howcast video.


Hi, my name is Shane Paul Neil from St. Coach Multisport. Today we're talking about speed training drill for sprinters. There are a wide array of drills sprinters do, depending on their level of expertise and the events that they're running. But there are 3 basic ones that mostly every sprinter does. The high knee, the butt kick, and the major A.

Running drills are basically designer to exaggerate certain portions of your running stride. So to maintaining proper form and that you’re getting the maximum amount of each step. The high knee is essentially exactly how it sounds. You run to in a slow progression, raise your knee up to a 90 degree angle in relation to your hip and the ground, and then bring it back down to alternate.

There are different methods of doing it, some folks say each leg, sometimes you do it every other stride, there are a wide array of doing this particular drill but overall it will help you get your knee up for and get you up higher to increase your stride overall. The butt kick again, is exactly what it sounds like when your literally kicking yourself in the butt. As your slowly progressing down the track with your knee pointed to the floor, you want your heel to come as close to your behind as possible in quick succession. What this does is it helps exaggerate the motion of your leg coming back to its ready position from behind you. A lot of times you'll see sprinters and their biggest issue is their leg trails off behind them, it takes a long time for them to get their turnover back again.

Lastly you have the major A which is an elongated skip designed for you to maximize your stride length while still making sure that your feet fall directly under your hip. Which is very, very important again? Over striding will have your foot land in front of you can actually slow your speed down and result I injury. And those are 3 speed training drills for sprinters.

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