8 Sprinting Technique Drills To Run Faster Times
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In sprinting every millisecond counts.
And the right technique makes all the difference.
Here are the sprinting technique drills you need to run your fastest times and beat the competition.
The 3 Phases of the Sprint
Block Start
Sprinting begins with a powerful block start.
You position yourself on the track, ready to explode forward.
This phase is all about reaction time and initial power.
Acceleration
Next, you transition into the acceleration phase.
This is where you focus on building up your speed.
Your body leans forward rising with each step, pushing off the ground with immense force to gain momentum.
Max Velocity
Finally, you reach the max velocity phase.
This is where you maintain your top speed with efficient biomechanics and energy management.
The aim is to hold your speed for as long as possible before running through the finish line.
Technique Drills for Block Starts
Two point start
Begin with a staggered stance, placing your dominant leg forward.
Maintain a relaxed, curved spine, and let your arms hang naturally by your sides.
Your eyes should be looking down at the line in front of you.
This start is ideal for beginners to get a feel for sprinting without the complexity or intensity of the blocks.
Three-point start
This technique is a progression from the two-point start or a regression from block starts.
Both your legs are in contact with the track and one of your arms.
Four point start
Once you've mastered the three-point start, you can advance to the four-point start.
This setup is closer to a full-block start but provides leeway for learning the optimal push-off technique.
Block starts
Achieving mastery in simpler starts prepares you for the full block start, where your setup and explosive power are crucial.
This position is the most demanding but most effective for achieving the quickest possible acceleration in races.
Drop in starts
Consider practicing drop-in starts, such as walk-in or skip-in variants.
These starts help improve your acceleration without the initial explosive power required in stationary starts, making them a valuable addition to your training regimen.
Technique Drills for Acceleration
Acceleration is a critical phase in sprinting.
You rapidly increase your speed to reach top velocity.
Effective acceleration is not just about raw power; it's about technique, precision, and biomechanics.
Ankle Dribbles
Ankle dribbles are excellent for mimicking the low heel recovery typical at the start of an acceleration.
This drill helps you practice quick, light contacts with the ground, promoting faster turnover and efficiency in your stride.
You can do ankle dribbles in your warm-up or with other acceleration-focused exercises.
Acceleration Wall Drill
The acceleration wall drill is a fundamental exercise emphasizing body posture and limb mechanics during the drive phase.
Lean into a wall with your hands pressed against it, creating an angle that mirrors your body position in early acceleration
From this position, focus on driving your knees up and maintaining a strong, aligned posture
Adjust the intensity and volume based on your current training phase and individual needs
Board Stick Accelerations
Board stick accelerations force you to generate force strictly through your legs, as your arms are not involved in the motion.
This drill challenges your balance, core stability, and ability to maintain a stable trunk while driving forward.
It’s a great way to reinforce proper lower-body mechanics and power application without using your arms.
Hill Accelerations
Running uphill forces you to adopt a more effective stride pattern and increases the demand on your muscles for strength and producing force.
The slope of the hill prevents overstriding, making this an excellent drill for teaching optimal stride frequency and length.
The setup for hill sprints is minimal too.
Sled Sprints
Sled sprints are crucial during the acceleration phase of sprinting.
By adding resistance you emphasize the horizontal force component - an important factor for a faster acceleration.
The research suggests varying the resistance from light (10-20% of body weight) to heavy loads (up to 100% of body weight), depending on where you are in your season. (1)
Keep monitoring your technique so your acceleration mechanics aren’t compromised.
Devices like the 1080 Sprint Machine help control the resistance and measure the output metrics like power and speed.
Technique Drills for Max Velocity
Wickets
Wickets are an effective training tool for enhancing your maximum velocity sprint posture, focusing on upright sprinting techniques.
Setting up 6-inch mini hurdles at strategic intervals, creates a pathway that encourages increasing speed, bounce, and rhythm.
This forces you to maintain proper upright running posture and optimal leg mechanics, which are crucial for high-speed sprinting.
The wickets challenge you to self-organize into efficient form, helping to improve your vertical strike and force production.
Ankle Dribbles
Ankle dribbles are not just for warm-ups.
This drill focuses on vertical force production, crucial for high-speed sprinting.
It also helps develop your elastic energy capacities.
By maintaining a circle motion with your heels, similar to cycling, you encourage symmetrical and efficient leg recovery.
As your fitness improves, transitioning to a more elliptical recovery path can increase your ground speed.
This is a low-impact option reducing stress on the hamstrings, spine, and hips.
Repeated Sprints
To effectively train for maximum velocity, you need to sprint fast and do it often.
Repeated sprints usually consist of 2-3 sets of 3 runs, covering 50-70 meters, with tailored recovery intervals to suit your fitness level and sprinting needs.
The focus should be executing each run at or near your maximal effort while maintaining sprint quality throughout.
If performance drops below 95% of your target speed, you are no running at max velocity.
Conclusion
Mastering your acceleration and maximum velocity is about more than just running fast.
It involves meticulous attention to technique, posture, and biomechanics.
The drills we’ve mentioned here will push your performance to new heights.
Keep challenging yourself with these drills, and watch as your sprinting speed reaches new levels of excellence.
If you want help with your sprint technique, this is one element of our Sprint Coaching Service.
Frequently Asked Questions
How do you practice sprint techniques?
To practice sprint techniques effectively, focus on drills that enhance your start, acceleration, and max velocity phases.
Utilize block starts, acceleration wall drills, and max velocity exercises like wickets and repeated sprints.
Consistent practice with attention to form and technique is crucial.
Ensure you're using the correct form to maximize the benefits of each drill.
What exercises help you sprint faster?
Exercises that help you sprint faster include plyometrics, strength training, and specific sprint drills like sled pulls and hill sprints.
Incorporating exercises that improve explosive power, such as squat jumps or box jumps, and strength exercises like deadlifts and squats, can also significantly enhance your sprinting speed.
What are 5 things that I can do to improve my sprinting?
To improve your sprinting, you can:
Practice specific sprinting drills regularly
Strengthen your lower body and core
Focus on improving your running form and technique
Increase your flexibility and mobility
Incorporate plyometric exercises into your training routine.
These steps will help enhance your speed, power, and efficiency.
What speed drills are there for sprinters?
Speed drills for sprinters include flying sprints, resisted sprints using sleds or parachutes, and high-intensity interval training (HIIT).
Other effective drills are sprint shuttles, stair sprints, and agility ladder drills.
These exercises focus on developing quickness, explosive power, and efficient movement patterns essential for sprinting.
