Sprinting Drills That Develop Proper Form
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- Опубликовано: 15 май 2024
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4 sprinting drills that are incredibly effective at developing proper form and preparing the body for acceleration work. These drills are an essential element of sprinting workouts and are performed during most of the training year.
A Skips and B Skips can be fantastic drills when performed correctly. They can also be terrible drills when performed incorrectly. Too often coaches and athletes incorporate them into their training routine without really understanding the proper technique. When this happens athletes develop bad habits that tend to carry over into their running. Olympian and NCAA champion Ken Harnden gives a detailed breakdown of each of these drills including posture, body positions and mechanics.
Other drills include one two three and straight legged bounds. In addition to building technique, these are fantastic drills to get the nervous system and body warmed up and primed to get some solid speed work in.
Coach Harnden also talks about the importance of getting drills correct before moving on to more advanced sprint training.
Athlete Insight section features Olympian Cejhae Greene talking about the offseason and the critical role it plays in successful sprinting. 
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Incredible explanation on how to develop and enhance our biomechanics. Also showing those drills in slow motion is supreme. There are so many videos out there, but the how to is mostly missing or misleading. Thank you for sharing this! Phenomenal work!
Thanks for the kind words Janette, really appreciate it!
@@OutperformOfficial I've always been into track but never ran track but watching this video make me want to start running track at 42 year's old. I have a nephew that run track and it's interesting to see the exercise they do by watching your video
@@mikeanderson2152 Never too late to start, go for it Mike!
God bless prayers in Jesus name amen!!
I tried these drills for a month thinking it won't do anything and man was I wrong. I played soccer recently and just blazed everyone, no one can catch me
Heck yeah, that's great to hear!
Yeah right? It feels like a stupid drill but it gets rid of flat footedness quick.
Fuck man that makes me hyped m, thanks for sharing
Yo bro I’m feeling the same energy I done these drills for a good two months and same with soccer and low-key Blazen
@@Chickensui213 what's up 2022 gang
this is the best explanation of these drills ive ever seen and i wish id had this video back in my high school track days!
Thanks Angelica, really appreciate it!
We tried some of these yesterday. Was quite difficult for us. But we gonna try again tomorrow because we're trying to get fitter and stronger and its fun learning new things with ya twin. Thanks for tips!
I completely agree to your thoughts on this. A great explanation and video and drill choices. 💪🏼🏃🏻♀️👊🏼👏🏼 amazing work guys
A skip 1:14
B skip 2:52
One two three 4:14
Straight leg bound 5:28
Thanks.
God bless prayers in Jesus name amen!!
These were my fav drills in track. Great vid.
I've set records running track in my younger days but always felt I was capable of being better. I've done these drills many times but never really knew the purpose of them or if I was doing them right. Great video!
Thanks John, appreciate it!
was this video the real reason why you set records?
@@speedythedon no, he done these drills before he watched the vid
This is a gold mine! Thank you!
CJ said it all. I really believe off season helps you focus on things that will help you when competition begins! My kids play soccer and I can’t wait to have my kids practice these drills. Thank you guys for sharing theses drills.
Love that! Couldn't agree more. You're very welcome Kevin.
FYI we made a course with Ken focused on multidirectional sports like soccer for speed, agility etc. Great for young athletes. If you want to check it out ruclips.net/video/6yZjc0NWUEc/видео.html
great job Ken , I just found your channel ... keep up the good work and me and CJ3 will be plugging in going forward
Thank you for posting. It corrected an A-skip misconception I had picked up from elsewhere.
Glad it was helpful!
SIR PLEASE POST SUCH VIDEOS ON YOUR CHANNEL VERY HELPFUL AND I WILL BE GLAD
Finally bought and started your sprint course yesterday. Excited to use the drills on my young athletes!
Fantastic! Let us know how it goes.
Awesome!
Nice
Awesome
🔝🔝🔝
What an absolutely amazing run coach, you cannot get much better at conveying and teaching then this. Just wonderful explanations, the over emphasis on form and reps to avoid injury, just awesome. As an older guy now who still very much enjoys running and sprinting the expertise is top notch. Extremely thorough and makes me wish I had a coach like him when I was tearing up the track in my youth. God bless you coach.
Thanks, really appreciate it @ShAhid!
Amazing work! Thanks for sharing!
This video never gets old...my umpteenth time i`ve watched this!!
Spectacular sir... Especially camera angles , CG, your way of teaching.. really amazing.. thanks a lot...👍
Appreciate it Balaji!
Any mental exercise to keep the body and mind relaxed during the entire race.
I really like your videos.your drills helped me a lot
Thanks, great to hear! That is a good suggestion, we'll be posting a video on that exact subject in the next few weeks.
This was really helpful, thanks! I'm a gymnastics coach looking into drills for my girls' 10m vault sprint, this video was clear and easy to understand :)
Great to hear Claire!
One of the best tutorials I've even seen! Thank you for such an informative and well made video. 👏
Appreciate it, you're very welcome!
Ken . It's been years since FSU . Great videos 🦁🦁🦁
Thanks for the video, excellently explained and shown🙏
Glad it was helpful!
Good knowledge of training, really thank you
This man has some power in his legs that’s for sure
This is gonna be helpfull for my race on track in a stadium from 7th standard :)
Best running drill video on youtube. Thanks.
Wow, thanks!
I actually agree with this.
Good material, much details. Gj!
Glad it was helpful!
AMAZING 🔥
This is really good content I started get into track now at my early 30. I’m running 12 with this knowledge I will reach high 10. Thanks for this page which I could have this 12 years ago
That's great to hear! Best of luck on your journey into the 10's and definitely keep us posted on how it goes.
@@OutperformOfficial I will I’m actually following your program fases to se how it goes I started 2 weeks ago
Great drills
Great Video 💪
Outstanding Drills.
Thank you!
Thank you very much for this very helpful
You're very welcome!
great demonstrations and explanations
Thanks Ingrid, glad it helped!
Awesome clips, thanks a lot.
Glad you enjoyed!
Great to see your videos
Thanks 👍
Great stuff
X pollination production channel is one of the best channle of athletics i love to see the video of X pollination production... keep going X pollination production ❤❤❤❤
Thanks Zulkifal, really appreciate it!
Excellent and good explanation 👍👍👍
Glad it was helpful!
Great thank coach
Thanks brother ❤️
Always welcome
I tried this every day and it works👍
Great to hear 👍
Excellent
Amazing, totally professional World class Drill. Thank you all so much :) v
Appreciate it!
Bravo travail etudie
Good job!
Thanks!
Best drill thanks
You're welcome!
Thanxx sir
Wow finally find gold
Gracias buenos videos
Would you put these drills in a frontside mechanics category? If so, do you have any tips/videos for backside mechanics e.g. what happens after ground contact, you want to cycle the leg forward as fast as possible to attack the ground again, right? Any drills for that?
While they help develop frontside mechanics these are foundational drills that develop several different aspects of the sprint (arm action, torso position, foot contact etc). The one, two three drill in this video is great for what you are talking about. Stay tuned as we'll be posting more videos in the future that will go further into your questions.
💯✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔ Thank you very much! I wish I learnt this 18-20 years ago
Thanks👍
Welcome 👍
Thank you coach really helpful
Im just doing this for me to get faster for basketball
Nice Video
Thank you
Welcome!
those shoes look so elegant
Thanks
Good explanation
Thanks and welcome
Thanks sir
Curious about the drills. We did many of these in my track days (your explanations are fantastic, BTW), but do they convey to middle distance running or are other types of drills preferable?
Appreciate the kind words. A and B skips are very applicable to longer distance running and I know a lot of elite 800m to 5k and even marathon runners that practice them at least once a week. The other drills in this video are more sprint specific. For the most part endurance runners would derive more benefit from strides, interval training/speed work and stability training that mimic the specific hip angles and positions of distance running.
@@OutperformOfficial thanks the vid.I’ve seen many vids on ABC drills but they never broke it down to distance specific.Your suggestion for distance runners is what I always suspected and applied with great success but I often wondered if I was missing out on the sprint specific ones.Thanks for the insight,much appreciated.
What's the difference between the speed progression course and the sprinting course I see on your website. Two different coaches. Which would be best for 60m/100m? Thanks!
Difficult to say as each course has a ton of great content, both would be good for 60/100m. Speed Progression provides great detail as far as building a training plan for the year, what type of training is done in the different phases and how to progress your training etc.
Each coach has their own unique technique and training philosophies, you can watch some sample chapters on our site to get a feel for each class. You really can't go wrong with either one.
Do I land with 2 feet after driving my foot down in the A-SKIP? I see 2 different versions there (1:05 compared to 1:12). Thanks and great video!
Thanks Robin! The first example is a just a slight variation of the drill. Both styles are effective as long as the key technical elements are there (90° angles, ground contact etc.) The first athlete (Warren Fraser) likes to do that drill both ways, starting with switching feet in the air and progressing to both feet.
@@OutperformOfficial thank you for the reply!! This helps
@@robinz3773 Thanks, I had the same questions 💪
Good!
Are there drills/ exercises to help ensure our center of mass and posture are correct when bringing the knees up?
Try fence/wall drills where you get to the hard post and progress to someone holding your shoulders as you gradually march forward in place until you are upright.
Well Done! what program do you use for video maker?
Thanks Samuel! We use final cut pro x and after effects.
There are other basic steps to take for beginners, like just walking with toes forward and proper forward and back arm action keeping eyes focused on a point in the distance. Keep it simple for starters.
Well said!
Thnks sir
Hey guys really appreciate the video. Just a quick question. How would I go about eventually implementing this into my actual sprinting. Is there a certain method or will my brain just start to make sense of it?
Outstanding question! The real benefit with these drills are the changes that take place in nervous system. By practicing proper movement patterns with these drills prior to sprinting, you are training your body and subconscious to naturally hit the right positions (foot strike, arm movement etc.). You can't think your way through the sprint. Great technique is developed by 1000's of reps until it becomes automatic.
That is why it is so important to focus during the warm-up and not just go through the motions.
@@OutperformOfficial Omg ok, this makes a ton more sense. I pulled my hip flexor, but once I’m back I am doing this every single day.
In the leagues I play in, I am already among the few fastest players in all of the teams, however I want to become #1 and really push my limits. Your channel has the best videos about improving sprint speed. (I play soccer by the way ⚽️)
@@primepete Thanks for the kind words. It's great that you are already one of the fastest players, but it's also great that you want to continue improving and pushing your limits. Another advantage to these drills is that they will strengthen the hip flexors and should help prevent future injuries. Good luck in your training and on the soccer field!
Nice
I need easier ones .. I just started today
What shoes are being used here? The RC2s?
Postural endurance drills 👀Great Detailing 🔎👍 how often we need pratice (sets * repetition per week) for beginners plz le me know
A skips are one of the best drills you can do and should be part of your daily training. 2-3 sets at 15-20 meters.
As I'm a beginner I hve some queries like ..these drills can be done on ground or hard surface (track, terrace ) ?? Would u suggest safe preactions for beginners to avoid lower body injuries(knee, joints,etc) some do's & don't.
"All we had to do, was follow the damn train C.J"
Oh wait is not that C.J :v
Can you plz give me some tips for practicing 200m and some workouts also
We're going to be releasing a new sprinting master class this month that has tons of great information on workouts and training progression for 100m & 200m. Stay tuned!
APS
What shoes does he have on in this video ?
Is there a specific number of sets and reps I should be performing these drills at?
Depends on the athlete, where they are in their training cycle etc. However a good starting point is 2 x 20 meters for each. If you have specific issues i.e. you need to work on dorsiflexion and ground contact then doing 4 x 20 meters for A-Skips is an option. As a general rule you want to stick to 20 meters and focus on quality vs quantity.
Is there any program to train with this drills and progress with them
Yes, in fact this is a sample from Coach Harnden's sprinting Master Class. You can check it out here outperformsports.com/product/sprinting-smarter-speed-progression/
Sir very good👍👍🙏🙏❤️
Thanks and welcome
Great vid
thank(s
Sir could you make videos on middle distance videos
We're working on it, hopefully we'll have some this year.
So when and how long should I do these drills, is it considered as a warm up?
Yes, these are pre acceleration drills, so before your skip ins, falling starts etc. Depends on the athlete, anywhere from 10-20 meters and 1-3 sets of each.
Can you give us a muscle strengthening video? Whether it is in nature or in the hall, please
Check out our video on Box Jumps ruclips.net/video/cLSB_Zn0awM/видео.html
And RDLs (great for sprinters) ruclips.net/video/6FjdmqHITFs/видео.html
@@OutperformOfficial I also need athletics exercises (running) such as 1500m. Please, what is required of strength exercises?
In the A-skip, (the leg which you lift up)is it supposed to be 90° to your body ?
Yes, you want to get it at least to ~°90. Some athletes like Cejhae like to go a little bit higher which is fine as long as you drive the foot down to the ground underneath the hips.
I pray to be 6 feet 8 inches tall cause it will help me have naturally longer strides
haha
Please show help from you. I play soccer. I need a fast-paced exercise, please
What is book 📖📚 name of training schedule of athletics
This should I do after run of before run
Before your sprint training.
How to relief with hemestic muscle pain
Need tips for 800 mtr
Sir please provide tricks for3200meters run how i completed in10minit, present timeing is11minute..
But I have a question, since I saw the A Skip Drill I noticed that in the first slow motion demonstration (wearing black shoes) the athlete switches the feet in the air, while in the second slow motion demonstration (orange shoes) both feet are in contact with the ground and switch then.
All the best, J
Yes, good observation. The first example is a just a slight variation of the drill. Both styles are effective as long as the key technical elements are there (90° angles, ground contact etc.) The first athlete (Warren Fraser) likes to do that drill both ways, starting with switching feet in the air and progressing to both feet. Sometimes elements like that are personal preference and just experimenting to find out what works best for them. Hopefully that helps.
@@OutperformOfficial Wow, thank you very much for taking the time to reply and allowing me to gain some insight into such a superior level of creating the best of the best. I admire your work and your attitide. Mr. Fraser developed incredible skills and it is a pleasure to watch movement executed so gracefull. It looks effortless- he therefore must have spend a tremendous amount of time practicing them. All the best, greetings from Vienna, Janette
I noticed this as well, both show great posture, and the timing is the same, just different contact.
Can we also use these drills for long run?.
Yes
Coach yesterday I ran state 60 meters I used my arms as fast as I can but I cam 6th out of 9 can u help me
Will these help me
And how many sets should I do
Yes. 2 x 15-20 meters each is a good starting point.
Sir, I have a question. There are two taps of feet, the first tap
is with bringing one foot to 90 degree and second one is bringing both feet to ground at same time. Is the distance of second tap is longer than first tap ?
Yes, correct
@@OutperformOfficial how much should be the difference between first tap and second tap ? sir
Unfortunately, I had no benefits of access to instructional RUclips videos nor professional coaches when I was a younger athlete. Even training very much on my own, I had clocked an unofficial 10.52 sec in 100m sprint. If I knew all these sprint drills, I could surpass that PB of mine. God knows. Thanks for sharing a great video.
I watch videos about form and when I’m running I feel like I’m doing thoese things but I recorded my self and I run so weird is there a way I can show you a video of my form, and you could tell me what to change and how to fix it?
Here is the link to Coach Harnden's website if you would like to contact him www.kenharnden.com
Name of the Adidas orange running shoes model worn by the athlete?