10 Sprinting Drills for Beginners

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Whether you're aiming to boost your fitness, compete in track events, or simply enjoy the thrill of running fast - there’s always something you can work on when it comes to sprinting.

Any beginner sprinter needs to master fundamental techniques.

One way to help you do this are sprinting drills.

Here are sprinting drills for beginner sprinters.

Sprinting Technique Drills For Beginners

Running Butt Kicks

Hamstrings are one of the main muscles used when sprinting.

So its important you get them ready to run fast.

Running butt kicks teaches you to learn how to cycle the leg properly when running at your top end spend.

It can help to improve your posture when running as well as the distance you cover per stride.

This drill is a step up from the basic butt kicks that you may have done before.

Instead of bending at the waist or flipping your foot upwards, this exercise focuses on proper mechanics you see when running upright.

This drill will help you learn to lift your legs quickly after each stride, which is crucial for high-speed running.

The drill also can help reduce the time your feet spend in the air.

What does that mean?

You are in contact with the ground sooner, meaning you can take your next step quicker and ultimately run faster.

Here’s how to do it:

1. Posture and Setup: Begin by standing tall with your hips high and your head in a neutral position. Avoid leaning forward or backward

2. Arms: Keep your arms bent at a 90-degree angle. Move straight and in sync with your legs, not side to side

3. Legs and Feet: Focus on pulling your foot to your butt rather than lifting it and looping the leg. Done correctly, it should resemble a high-knee drill. Keep the shin angle tight and tuck your foot under your butt

Straight Leg Run

This drill helps build strong hamstrings and improve your sprinting technique.

By building stronger hamstrings you reduce the likelihood of a hamstring injury, which tend to happen when we’re running at high speeds.

The key here is to lift your leg straight, maintain dorsiflexion of the foot, and pull it back under the hip efficiently.

This is great for beginners because it teaches the importance of pulling the foot directly beneath the hip, while also developing hip-flexor and hamstring strength.

Here’s how you do it:

1. Posture and setup: Stand tall with a straight back and neutral hips

2. Arms: Focus on fast, efficient hand movements. Keep your arms bent at a 90-degree angle. If your hands get sloppy, your foot will drift in front of your hips, defeating the purpose of the drill

3. Legs and feet: Ensure your foot lands directly under your hip, pulling with the hamstring. Your legs should be straight, and your foot dorsiflexed

A-Runs

A-runs are a straightforward yet effective exercise for sprinting.

They improve the strength and endurance of your trunk, hips, and toes.

1. To perform the A-run, do a high-knee run but move forward at a slower pace

2. To be effective with this drill something like 4-6 reps of 30 meters will do the trick

3. Maintain a slightly forward lean with good posture and a long tailbone throughout

Two Point Start

For novice sprinters, one of the best start positions to learn from is the two point.

1. Place your dominant leg forward and maintain a relaxed, curved spinal posture with your eyes looking down at your feet

2. Your arms should hang naturally

3. From this position, start to gradually increase your speed

If you’re a beginner you may struggle with lower angles, so start with a higher set up.

As you get better and stronger, you may want to decrease the angle of your two-point start.

This will help you to put pressure on your legs and hips, so you’re able to produce more force and run faster.

Drop-In Start

A walk-in, drop-in, or skip-in start changes the way you accelerate by bringing movement into the start.

This is a great drill for beginner sprinters, because its less intense on your body which means less muscle soreness the next day.

It can also help you to focus more on different parts of your sprints as you’re not using too much energy when starting.

Push Up Start

As you start to progress, starting from a push-up position can help you take things up a gear.

In this position, you begin parallel to the ground, which naturally puts you into a forward lean.

The challenge here is to get your feet moving quickly enough to maintain balance and continue accelerating.

This drill is excellent for working on your 0-10 meter acceleration.

If you can nail this part of your race, you’re more likely to nail the rest.

The push-up start helps you develop the quick foot turnover and balance needed to transition smoothly from a low, horizontal position to an upright sprinting posture.

Skipping

This is a fundamental drill that shouldn’t be overlooked.

Skipping blends rhythm and using your reflexes - both important for sprinting.

For speed, skips for distance and speed skipping or skip races are excellent ways to warm up the reflexive action of sprinting.

Basic skipping can also play a helpful role in the warm-up process, warming up the reflexive processes more effectively than low-intensity jogging.

Squatty Running

Squatty running helps you regain some of the push that might have been trained out of you through various sprint drills like marching, A-skips, and stepping over the knee.

This drill involves accelerating and sprinting with an intentionally low center of mass in proper athletic posture.

Squatty running forces a good horizontal push and can help athletes explosively recover their push to the front side.

Tall sprinters who struggle with acceleration or producing horizontal force can benefit significantly from this drill.

Hill Sprints

Hill sprints are one of the best ways to improve power in a lower natural hip position.

They replicate the early and mid-acceleration stages of running.

Hills have a significant advantage over stairs as they don't engage the hamstrings as effectively and change how you run.

Hill sprints have been a staple in training for many athletes and are excellent for achieving maximal speed running in the early stages of training.

Hills naturally replicate acceleration angles helping you to maintain a fixed, natural forward lean.

Running Strides

Running strides aim to develop a tall, relaxed, and smooth sprint action.

To start try 4-6 repetitions over 40 meters, gradually building up speed over the 40 meters.

Focus on a tall action for the first two reps, then on tall and relaxed for the next two, and finally on tall, relaxed, and smooth for the last two.

As you reach the end of the 40 meters, gradually slow down.

Conclusion

Starting your sprinting journey is exciting and rewarding.

These beginner-friendly sprinting drills into your training routine will improve your technique, boost your speed, and reduce the risk of injuries.

Focus on proper form and gradually increase the intensity of your workouts.

Consistency is key, so stay dedicated and patient as you progress.

With time and practice, you'll sprint faster and more efficiently.

Want help with your sprint technique?

Speak with an Unstoppabl Sprint Coach and see how we can help.

Frequently Asked Questions

How should a beginner start sprinting?

To start sprinting as a beginner, focus on mastering basic techniques and drills.

Begin with dynamic warm-ups to prepare your muscles.

Incorporate drills like running butt kicks, straight leg runs, and A-runs to improve your form.

Gradually increase your speed and intensity as you become more comfortable with the movements.

How do you train for sprinting for beginners?

Training for sprinting as a beginner involves a combination of technique drills, strength training, and conditioning. Start with basic drills to improve your form.

Incorporate strength exercises like squats and lunges to build power. Include interval training to enhance your speed and endurance.

Consistency and gradual progression are key.

How do you teach proper sprinting technique?

Teaching proper sprinting technique involves focusing on posture, arm movement, and leg mechanics.

Emphasize a tall, relaxed posture with a slight forward lean. Instruct athletes to keep their arms bent at 90 degrees and move them straight, not side to side.

Focus on driving the knees up and pulling the feet back under the hips.

What are some sprint drills?

Some effective sprint drills include running butt kicks, straight leg runs, A-runs, walk/drop-in starts, push-up starts, skipping, squatty running, hill sprints, and running strides.

These drills help improve form, build strength, and enhance speed. Incorporate a variety of drills into your training routine for balanced development.

How do I get a better start in sprinting?

To get a better start in sprinting, focus on your starting position and initial acceleration. Practice two-point and push-up starts to develop explosive power.

Maintain a relaxed, curved spinal posture with your eyes looking down at your feet.

Gradually increase your speed and ensure proper coordination of your arms and legs.