Sprinting Drills

Catch him if you can...

Sprinters are the fastest people on the track, since their sport relies solely on the ability to run fast for a short length of time. There's no pacing one's self here. The typical distances for sprints are 60 meters, 100 meters, 200 meters, and 400 meters.

The 60 meter sprint is run on the straight section of the indoor track. This is the race when having a good start is most crucial, since the race itself lasts less than eight seconds, or approximately the amount of time for a person to attain their maximum speed on one breath.

The 100 meter sprint also takes place on the straight section of the indoor track. It is so highly regarded in the track and field world that the world-record holder for this event is deemed the world's fastest man or woman. Since the 200 and 400 meter sprints starts at the curve in the track, it is important participants to be able to run on the bend as well as straight.

Racers who participate in the 400 meter sprint must develop some tactics in order to succeed in sprinting this longer distance. One of the most common tactics is to explode from the starting blocks and run hard through the first curve, relaxing the pace during the straight section, and accelerating through the second curve and final leg of the race.

Bounding to Glory

Contrary to how it may seem, sprinting isn't just all about running fast. Sprinters must run a series of technique and strengthening drills regularly in order to stay in top form and athletic shape. These sprinting drills are divided into two categories: bounding drills and strengthening drills.

Bounding sprinting drills enable the sprinter to develop the intense leg power required during the onset of the race. Never include bounding drills in a warm-up or cool down period of the practice. Rather, they should be integrated into the main workout section of the practice, as they provide a fairly strenuous leg workout.

First, perform one set of this straight bounding drill 4 times on each leg. Have each sprinter jog at an easy pace. Then, have them bound as high as they possibly can be lifting their knees. Work up to 3 sets of 10 bounds on each leg.

After the straight bounding, runners should perform one set of outside bounding 4 times on each leg. When outside bounding, the sprinter rotates their foot laterally in the air so that it comes down on the outer side of the normal landing location.

As the foot charges up and forward, the body will follow it. Work up to 3 sets of 10 bounds on each leg. Inside bounding drills should also be performed where instead of rotating outwards the foot rotates to land inside the normal landing position.

Sprinters kick butt!

After the bounding sprinting drills, run a series of conditioning sprints and strengthening drills such as this. Have each sprinter run at a moderate jogging pace. When the coach blows the whistle, they must swing their lower legs back to kick their buttocks with each step. Once the whistle blows again, they return to regular jogging. The focus in this drill not be forcing the heel up into the buttock, but rather allowing it to come up with flexibility in the knee joint.

Coaching Track and Field

Mitch McCann has been coaching track and field for well over a decade. He publishes all his track workouts and practice plans online for other coaches. You can visit his website be clicking on the link below:

Track and Field Practice Plans

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