Good sprinting speed is an asset to nearly every athlete. You might feel that you cannot get faster, but speed can be improved in most athletes. The key to having good sprinting speed is to use the most efficient form. There are many drills that, with practice, can improve your form and make you sprint faster.
Ankling
Ankling addresses the most basic element of sprinting: how your feet touch the ground. It teaches you to keep your ankles at 90 degrees with your toes pulled up and to touch the ground without your heels touching down. To begin the drill, stand tall and straight. Move forward by lifting one foot only as high as the opposite ankle, stepping forward slightly. As you touch the ground, use the balls of your feet to pull your body through to the next step. The steps are short and quick in ankling.
A-Skip
You can use several variations of the traditional skip to emphasize proper form during different phases of a run or sprint. The A-Skip focuses on the acceleration phase. Pull up one knee until it is parallel with the ground, keeping the ankle held at 90 degrees with toes under the knee; the other leg pushing from the ground. Push the raised knee and ankle straight back down to the ground. This should create an up-and-down action as you skip.
B-Skip
The B-Skip focuses on the stride used during maximum velocity. Pull up one knee until it is parallel with the ground, keeping the ankle held at 90 degrees as your other leg pushes from the ground. You then extend the raised knee, keeping your ankle at 90 degrees as you lower your leg to the ground. This should create a cyclical motion with both legs as you skip.
Wall Drill
Wall drills essentially are sprinting in the acceleration phase against a wall. Begin by creating a 45-degree angle with your body and a wall, placing both hands flat against a wall and stepping back until your weight is supported by the wall. Extend one leg, and hold the other leg up with the hip, knee and ankle held at 90 degrees. To execute the motion, switch your legs powerfully and as fast as possible. Keep your chest and head up during the drill.
References
- "USA Track and Field Coaching Education Manual," USA Track and Field, 2006
- "Strength and Conditioning Journal;" Means and Methods of Speed Training, Part I; John Cissik; August 2004
- "Strength and Conditioning Journal;" Means and Methods of Speed Training, Part II; John Cissik; February 2005
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