Sprint Drills & Technique

Our sprint drills are designed to teach us proper sprinting technique. Great sprinters can take about 5 powerful strides per second. We practice these drills to teach the body the required movements and coordination necessary for elite sprinting.

As we work on these drills, please think, “Knees up, POP the thigh, toes up, recover the leg, Arms up/ Arms down.” These words are heard at our practices and remind our athletes to keep “driving” forward toward that 5.0 powerful steps per second range.

Avoid: Many distance runners and slower sprinters tend to drag the foot behind them, even extending the heel up near the butt. Do NOT do that. As the heel floats up and drags behind the body - just for that extra 1-3 inches, the athlete loses the ability to approach the desired 5.0 strides per second. Closely review Olympic sprinters. Nobody allows the rear foot to float behind them (poor backside mechanics). The athletes must aggressively and purposefully cycle the leg back to the lead position.

CTC Approach: When it is time to sprint in a race we want to see a transition to proper sprinting form. If our slower distance athletes “sprint like a distance runner” we will spend three 25-minute practice sessions per week focusing on developing proper sprinting mechanics and athleticism.

Athletes: Spend 30 minutes each week studying these videos and drills. Spend an additional 2 x 25 minute sessions practicing the drills. Listen to the coaches, watch the athletes, and learn why this form works well. Make sure you master the technique demonstrated in the Loren Seagrave lessons before you spend much time with the other videos.