Importance of Learning Drills for Sprinters

Drills for Sprinters

Stages in Learning Drills for Sprinters

I am going to write about today the importance of Sprint Drills and teaching correct and efficient movement for athletes in particular sprinters.

Drills for Sprinters

Lots of issues to fix here. Drills for Sprinters.;

When Teaching Drills for sprinters the athlete goes through different learning competency Levels.


  1. Beginner being shown how to do the drills
  2. Can do the drills when supervised by a coach in training
  3. Do the drills unsupervised in training
  4. Can apply the movements of the drill in a specific event in training
  5. Apply drills movements in a specific event in the competition


This is why it’s very important when a coach is coaching athletes.

That they do not let the athlete begin the warm-up unsupervised and monitor and make corrections to the athlete using a variety of teaching methods.


  • Briefing explaining how the drill is to be performed
  • Demonstrating the Drill to the athlete and getting them to watch. From front back and side-on views.
  • Manipulating movement by positioning leg and arms incorrect positions.
  • Breaking the Drill down into smaller steps.
  • Taking a video of the athlete and showing them how they do the drill, and showing another video of how you want them to do the drill by other athletes on video are good examples.
  • Remember to always give positive praise to athletes in front of the group for performing drills correctly. It helps motivate them and aspire to learn more.

Feedback should always be positive or constructive.


The Importance of Drills for Sprinters

Drills for Sprinters
Drills for Sprinters
Drills for sprinters emphasize correct movement patterns while running this is important because

A. An athlete that has better movements moves more efficiently and wastes less energy moving forward hence generates more efficient turnover and stride length and force is being delivered correctly to the ground hence the athlete in this case sprinter runs faster.


B. As an athlete is exerting a force into the ground greater than their body weights it’s important that this force is being directed in an efficient and balanced manner.

Motions such as overstriding and butt kick can cause tears and overstrain on the muscles. This is usually a product of incorrect teaching of drills.


It’s very important that drills for sprinters are conducted in a manner as suggested.

1. Coach explains to the athlete about the drill if beginner, if not advises the athlete to do the drill, remembering from last time what they may need to fix.

2. The athlete performs the drill. Coach observes. If you have an I-pad or video recording device can be useful here.

3. The athlete walks back. This is important that this is done and the athlete is given time between.

A. Drills is a technical and neurological learning process, not conditioning exercises.

B. The athletes need time to absorb the new information and be automatically conscious of his/her movements and have time to auto-correct.
Athletes should not be overloaded with information and learn step by step, coaches should be patient and find ways to help the athlete absorb the information.
An example is when I was teaching my athlete the pawing and she couldn’t get it.
So I taught her how to do the shuffle drill on each leg which she found easier, then she learned the shuffle drill on both legs, then after 20 minutes she was able to do pawing which she couldn’t get anywhere near right 20 minutes before.
C. The athlete also needs some rest to reset the muscle contractions.
4. The coach will provide feedback to the athlete. Feedback should always be positive or constructive.

Exercises to Increase Your Running Speed

A 200 meters run at the 2005 Athletics World Championships in Helsinki.

Increasing your running speed requires more than just practicing running.

Use targeted exercises at home to build your endurance and strength and help you avoid injury when running.

Many of these exercises help you develop the fast-twitch fibers in your legs, allowing for a faster start off the running block.

Arm Swings Drills for Sprinters

Butt Kickers Drills for Sprinters

Exercises that stretch your muscles and increase muscle tone simultaneously can help you run faster. 

Butt kickers are an excellent example of Drills for Sprinters.

  1. Start to jog inside your house or in the yard, then bring one knee to hip level in front of you.
  2. Continue jogging, alternating your knees by bringing them up high and forward.
  3. Practice this move until you’re able to touch your glutes with your heels with each knee raise.

You don’t need a large space to perform this exercise, just enough space to move back and forth at a jogging pace.


Drills for Sprinters


Wall Drills, Drills for Sprinters

Drills for Sprinters

Wall drills help you focus on form and work your trunk and back as well as your legs.

And the more these muscles learn to work together.

While the faster you can run.

  1. So stand in front of a wall and place both hands flat on the wall.
  2. Lean forward so your body is at an angle.
  3. Run in place by lifting one knee up toward the wall, keeping the foot directly under the knee, then alternating quickly with your other knee.
  4. Your feet should return back to their starting position between knee lifts.


Ins and Outs 

Drills for Sprinters

A classic speed-development technique, ins, and outs.

Can be done by setting up cones

  • Every 20m for 60m. 
  • Every 30m for 90m
  • Every 40m for 120m
  • or Every 50m for 150m
  1. The athlete accelerates to the first cone
  2. Holds speed to the second cone
  3. Then kicks again to the finish line.


Acceleration Runs

Importance of Learning Drills for Sprinters 3

For instance, if you have an acceleration ladder, you can use it in a relatively small space in your home.

If not, place flat sticks 18 inches apart on your floor for the same effect.

  1. In the first drill, run as fast as you can through the ladder, touching both feet between each stick.  Focus on lifting your knees as high as you can and getting your feet off the ground as quickly as possible each time.
  2. For the second drill, place only one foot between each rung as you run as fast as you can down the length of the ladder. Keep your back upright and straight, and focus on moving your arms correctly to help keep you balanced.


How to Increase acceleration and become a faster athlete

Research by John Shepherd, U.K.
London 2012 Olympic Games 100m Final – Start (Photo credit: Sum_of_Marc)

The sprinter who gains an advantage in the first 20-30m of the race puts himself at a huge advantage over the rest of the field.

Although a quick getaway will depend on a sound sprinting start technique, specific conditioning is also required to maximize its potential.


The article discusses Sprinting

  • What makes a great acceleration technique?
  • How to condition greater acceleration
  • Concentric training and acceleration
  • Plyometric training and acceleration
  • Acceleration and leg stiffness
  • Weighted Sleds
  • Overspeed acceleration training

To read the full article


Drills for Sprinters
Drills for Sprinters


John Smith and the Importance of Rhythm


 john smith

When it comes to sprinting, John Smith of HSI needs no introduction. I’ve covered some of his philosophies and concepts plenty of times in the past 9 years.


We all know of John Smith 7 phases to a 100m race:

  1. Reaction Time
  2. Block Clearance
  3. Drive Phase
  4. Transition
  5. Maximum Velocity
  6. Maintenance
  7. Negative Acceleration


Tom Tellez broke down what he thought were the 5 phases of a 100-meter sprint:

  1. Reaction Time
  2. Block Clearance
  3. Speed of Efficient Acceleration
  4. Maintenance of Maximum Velocity
  5. Lessened Degree of Deceleration


But one of the most important concepts is Rhythm… it’s often ignored or forgotten!

In this video, fast forward to 2:20, and hear what  Smith has to say about rhythm in training Tyson Gay:

Full Article Here



Importance of Learning Drills for Sprinters 4