Best Sprint Acceleration Drill? The "Squatty Run" Explained

The "Squatty Run" taught to me by Adarian Barr, is a powerful drill that improves the ability of an athlete to time the arms and legs together in a squatted position.
If you look closely at the best accelerators in the world, you'll notice they move with their hips very close to the ground, which is the epitome of "running low" or "staying low".
Most athletes will simply put their head down when instructed to stay low, but this drill gives athletes substantial practice at running in a lower hip position.
Many coaches will say this drill is counter-productive since you aren't "running tall" or "triple extending" but the reality is that "running tall" and hitting those "post" positions have very negative ramifications. You can learn more about why this is in my new book "Speed Strength" which is a fast-rising book that redefinines what we know about speed and sprint training mechanics.

[@alexisfolskenk372]

This drill adds value. Thanks.

[@brnnajaeheon3423]

So, as a right arm drives back, a right recovery leg should be driven forward, instead of the upswing left arm?
Also, as the right arm recovers back to the front, the right leg should be pulled back to the body/ground?
Is this the ipsilateral concept that Coach Barr often mentions?
Would like to hear your opinion on downforce created by downswing action of arms synchronized with contralateral legs at ground (preparation) phases, as well. Thanks!

[@matthewd371]

Nice foot striking using the Achilles as a spring!

[@jfitness432]

Great exercise I felt the glutes after, it took a few tries to get it right but after i made sure my heel made contact I started to feel it more

[@Junker_1]

Is the book also helpful for people who just run 10 km and such but want better technique and reactivity with the ground?

[@jfitness432]

What’s your current 40 time and/or max velocity

[@aeveryday3094]

Would this help in basketball since it's more acceleration focused.

[@liusam651]

Absolutely, every time you drive in basketball to the basket it's always squatty runs

[@brnnajaeheon3423]

Gave it a try and realized that the timing of my legs had been way off. Came up too slowly compared to the arms.

[@noelito7855]

That's cause they're making it more complicated than normal - to sound smart. The best coaches probably don't even teach it this way

[@ruanoosthuizen6084]

@@noelito7855 I like this comment.

[@takexioxlxodkdjohnson6686]

@@noelito7855 I've followed adarian barr and while his ideas and training methodologies may be useful it's just way too complex and indigestible for the majority of coaches, often unnecessarily complex. He needs to find a way of relaying these concepts in a simple way

[@terraflow__bryanburdo4547]

@@takexioxlxodkdjohnson6686 Joel says that is why he wrote Speed Strength