Sprint Drills

Sprint DrillsStages in Learning

*Enzo Williams is a Level 3 Athletics Australia Sprints and Hurdles Coach. Who works with Filipino Athletes? He was the Head Coach of the Zamboanga Del Sur Sports Academy. And is currently working with Virgen Milagrosa University Foundation mainly with the sprinters.

(This Article was first compiled in 2020, and has several edits)

Today, I will write about the importance of warmup drills for sprinting and teaching correct and efficient movement for athletes, in particular sprinters.


When Teaching Warmup Drills for sprinting, the athlete goes through different learning competency Levels.


  1. Beginners being shown how to do the warmup Drills for Sprinting
  2. Can do the warmup Drills for Sprinting when supervised by a coach in training
  3. Do the warmup Drills for Sprinting unsupervised in training.
  4. Can apply the movements of the warmup Drills for Sprinting in a specific event in training
  5. Apply warmup Drills for Sprinting movements in a specific event in the competition

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

They do not let the athlete begin the warm-up unsupervised and monitor and make corrections using various teaching methods.

  • Briefing explaining how the warmup Drills for Sprinting are to be performed
  • Demonstrating the warmup Drills for Sprinting to the athletes and getting them to watch. From front back and side-on views.
  • They are manipulating movement by positioning their legs and arms in incorrect positions.
  • I am breaking the warmup Drills for Sprinting 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 to perform speed Drills for Sprinting correctly. It helps motivate them and inspires them to learn more.

Feedback should always be positive or constructive.

The Importance of Speed Drills for Sprinting

Drills for Sprinters
Drills for Sprinting
Speed Drills for Sprinting emphasize correct movement patterns while running; this is important because

A. An athlete who has better movements moves more efficiently and wastes less energy moving forward, generating more efficient turnover. Stride length and force are being delivered correctly to the ground; hence the athlete, in this case, the sprinter, runs faster.

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

Motions such as overstriding and butt kicks can cause tears and overstrain the muscles. This is usually a product of incorrect teaching of speed Drills for Sprinting.


Speed Drills for Sprinting must be conducted in a manner as suggested.

1. Coach explains to the athlete about the drill 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 Ipad or video recording device can be useful here.

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

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

B. The athletes need time to absorb the new information, be automatically conscious of their 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 absorb the information.
An example is when I was teaching my athlete 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

200-meter run at the 2005 Athletics World Championships in Helsinki.
Increasing your running speed requires more than just practising 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 fibres in your legs, allowing for a faster start off the running block.

Butt Kickers Speed Drills for Sprinting

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

Butt kickers are an excellent example of warmup Drills for Sprinting.

  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 Track Sprinters

Drills for Sprinters
warmup Drills for Sprinting


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 toward the wall, keeping the foot directly under the knee, and then alternating quickly with your other knee.
  4. Your feet should return to their starting position between knee lifts.

Ins and Outs 

Drills for Sprinters
drills for track sprinters

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

And can do it 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 he kicks again to the finish line.


Acceleration Drills for Sprinting: Runs

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 possible 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. Again, 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.

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


The article discusses acceleration Drills for 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 Drills for Sprinting

To read the full article.

drills for track sprinters

Drills for Sprinters
Drills for Track Sprinters


John Smith and the Importance of Rhythm


drills for track sprinters
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’s 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 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


How to Improve your Arm Swings in Sprints 4 Tips on a Free Video

Provided below is a video given to my group on Arm Swings Instructions.

Several runners have technical fixes to allow more efficient arm swings.

Arm swing is essential as the faster and more efficiently the arms are moving, the quicker the legs will turn over.


Teaching Arm Swings in Sprints

1. Brush the hip pocket with your hand, keep arms close to the body
2. Bend the Elbow as much as possible.

3. Hands to eye level for 100 and 200. For 400, just below chin level.

4. Fingers should be pointing forward like arrows.

Teaching Arm Swings More Tips

Arm Swings in Sprints
Arm Swings in Sprints
  • Moving your arms correctly while running helps propel your body forward.
  •  Train your arms in the proper movement by standing with your feet together and alternating your arms forward and backward as if you were running.
  •  Focus on appropriate positioning; hold your elbows at a 90-degree angle. 
  • Start with your right arm ahead, swinging it forward until the biceps are nearly level with your shoulder and your relaxed fist about eye level. 
  • At the same time, swing your left arm back so that the biceps are almost parallel to the ground and your forearm points straight down. 
  • Try this exercise seated to add intensity and train your arms to move at the right level, making sure your hands don’t brush the floor as they move. 
  • Add light weights to work the shoulders.

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A Kinematic Comparison of the Running A and B Drills with Sprinting. (2007). (n.p.): (n.p.).

Development of Speed in Sprinters. (n.d.). (n.p.): Archers & Elevators Publishing House.

Doscher, W. (2009). The Art of Sprinting: Techniques for Speed and Performance. United Kingdom: McFarland, Incorporated, Publishers.

Husbands, C. (2013). Sprinting: Training, Techniques and Improving Performance. United Kingdom: Crowood Press.

Jeffreys, I. (2013). Developing Speed. United States: Human Kinetics.

Smith, J. (2018). Speed Strength: A Comprehensive Guide to Biomechanics, Demands and Training Methodology for Linear Speed. United States: Just fly sports.

Whitfield, J., Lee, E. S. (2010). Fundamentals of Sprinting: A Guide for High School Sprinters. United Kingdom: Xlibris US.

Winter, B. (1973). So You Want to be a Sprinter. United States: Winter Enterprises.


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