Sprinters require a quick reaction time, tremendous coordination and excellent footwork. Drills, including uphill sprints and downhill sprints, are only a couple of the drills that sprinters incorporate into their workouts to get their best time possible.
Hill Sprints
Running up a slight hill will improve acceleration, whereas running down a hill will focus on improving leg speed and coordination. Keep the distances about 10 to 15 meters and allow yourself extra time to rest between sprints. If a hill is not available, use a resistance parachute, which will take the place of running up hill.
Cycling Drills
This exercise requires a training partner who will spontaneously decide to sprint away in order for you to work on your reaction time and speed. The partner will sprint for an object, such as a road sign, but will sprint away at a moment's notice without informing you. The one in training will sprint after the partner until he or she is caught. Rotate positions.
The Snake
Set up about six to eight cones about one yard apart. Weave in and out between the cones until you reach the end. Return to the start. This drill focuses on footwork and speed.
Follow the Leader
Similar to the cycling drill, this exercise also requires a training partner. The training partner will jog, run and then sprint to an area. Follow the Leader requires the sprinter to use quick reaction time and focus on acceleration when shadowing his partner.
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