Maximum Velocity Running Drills

This section explores various drills designed to enhance an athlete’s maximum velocity running and acceleration. These drills encompass a wide range of techniques, with some focusing on improving stride frequency and length, while others aim to enhance explosiveness.

Arm Swing Drills

Arm swing drills aim to instill proper arm mechanics during maximum velocity running. Arm movement plays a critical role in balancing the forces generated by the legs, initiating leg actions, and potentially limiting running speed. The progression of arm swing drills should be followed in a sequential order, from simpler to more complex. Athletes should master the basic drills before progressing to advanced ones.

1. Arm Swing Drill, Seated
   • Purpose: To teach correct arm swing mechanics.
   • Start: Sit with extended legs, maintaining a tall torso with shoulders back. Flex both elbows, forming loose fists with hands. The right elbow should be at about 60 degrees, with the hand between the shoulder and eyes. The left arm should be positioned behind the body, with the left hand near the left hip.
   • Action: While seated, aggressively drive the right arm backward, moving the right hand next to the right hip. Simultaneously, move the left arm forward, placing the left hand between the left shoulder and eye. As the right arm moves forward due to the stretch reflex, drive the left arm backward. Repeat this pattern for the desired duration.
   • Finish: The drill concludes when the desired time has passed.
2. Arm Swing Drill, Standing
   • Purpose: To teach correct arm mechanics while standing.
   • Start: Stand tall with shoulders back. Flex both elbows and form loose fists with both hands, as described in the seated arm swing drill.
   • Action: Focus on swinging the arms as instructed in the seated arm swing drill.
   • Finish: The drill concludes after the desired duration.
3. Arm Swing Drill, Walking
   • Purpose: To teach correct arm swing mechanics while in motion.
   • Start: Use the same starting position described in the standing arm swing drill.
   • Action: While walking forward for 10 to 20 yards, concentrate on arm swing mechanics, matching the standing arm swing drill. Strive to move the arms faster than the feet.
   • Finish: The drill is completed when the desired distance is covered.
4. Arm Swing Drill, Jogging
   • Purpose: To teach correct arm swing mechanics during jogging.
   • Start: Use the same starting position as in the standing arm swing drill.
   • Action: While jogging forward for 10 to 20 yards, focus on maintaining the same arm swing mechanics as in the standing arm swing drill. The goal is to move the arms faster than the feet.
   • Finish: The drill concludes once the desired distance is covered.

Ankling Drill

The Ankling drill focuses on teaching athletes how to lift their feet off the ground effectively during maximum velocity running.

• Purpose: To teach “cocking” of the ankle.
• Start: Stand tall with shoulders back.
• Action: Keep the legs straight, step forward with the right foot. As the right foot lands on the ground, the left foot should enter plantarflexion and begin lifting off the ground. While lifting the left foot (keeping the leg straight), ensure that the ankle is “cocked,” in dorsiflexion with the big toe pointed up. This ankle position should be maintained as the foot swings forward. Aim to land on the outside edge of the foot. Repeat this pattern on both sides until the desired distance is covered, usually spanning 10 to 20 yards. Note that this drill focuses on technique rather than speed.
• Finish: The drill concludes after covering the desired distance.

High Knee Drills

High knee drills train athletes to lift their knees during maximum velocity running, allowing for a more potent leg drive by engaging the gluteus maximus muscles. These drills commence with a walking motion, focusing on one side at a time before progressing to alternating sides and introducing skipping for added complexity.

1. High Knee Drill, Walking, One-Side
   • Purpose: To teach the high knee motion while focusing on one side of the body at a time.
   • Start: Stand tall with shoulders back.
   • Action: Maintain an upright posture and raise the right knee as high as possible. As the right knee lifts, the right foot should be cocked. While keeping the foot cocked, lower the right foot to land on the outside edge. Take a regular step forward with the left leg. Repeat this motion on the right side for the desired distance, then switch sides.
   • Finish: The drill concludes when both sides have covered the desired distance.
2. High Knee Drill, Walking, Alternate Sides
   • Purpose: To teach the high knee motion while alternating both sides of the body.
   • Start: Stand tall with shoulders back.
   • Action: Perform the high knee walking motion with the right leg. As the right foot lands, replicate the high knee walking motion with the left leg. Continue alternating between sides for the desired distance.
   • Finish: The drill concludes after covering the desired distance with alternating sides.
3. High Knee Drill, Skipping, One-Side
   • Purpose: To teach the high knee motion explosively, focusing on one side of the body.
   • Start: Stand tall with shoulders back.
   • Action: Maintain an upright posture and perform a forward skip with the right leg. As the right leg skips, lift the right knee high with the right foot cocked. Keep the foot cocked while lowering it to land on the outside edge. Take a regular step forward with the left leg, then repeat the skip on the right side. Perform the skips for the desired distance and switch sides. The emphasis is on achieving quick lift-off with the skipping foot, even if stride length is limited in this drill.
   • Finish: The drill concludes after covering the desired distance on both sides of the body.
4. High Knee Drill, Skipping, Alternate Sides
   • Purpose: To teach the high knee motion explosively while alternating both sides of the body.
   • Start: Stand tall with shoulders back.
   • Action: Execute the high knee skipping motion with the right leg. As the right foot lands, replicate the high knee skipping motion with the left leg. Continue alternating between sides for the desired distance. Once again, the focus is on quick lift-off with the skipping foot, even if stride length remains relatively short in this drill.
   • Finish: The drill concludes after covering the desired distance with alternating sides.

Butt Kick Drill

Butt kicks help reinforce the mechanics associated with the backside of the running motion.

• Purpose: To emphasize foot cocking and bringing the foot to the hip after push-off.
• Start: Stand tall.
• Action: Lift the left foot off the ground while cocking it as it leaves the ground. Immediately bring the foot to the left hip, flexing the left hip slightly to ensure the knee doesn’t point straight to the ground. As the left foot lands, repeat the drill with the right side. Continue alternating between sides until the desired distance, usually 10 to 20 yards, has been covered. This drill prioritizes technique over speed.

A Drills

A Drills are a series of advanced drills designed to integrate elements of ankling, high knee drills, butt kicks, and arm swing drills into a more explosive and dynamic training regimen. The goal is to reinforce key aspects of sprinting, such as maintaining a tall posture, executing ankling, bringing the heel to the hip, emphasizing high knees, dorsiflexing the ankle, and effectively driving the foot towards the ground. These drills gradually transition from walking to skipping while focusing on one side at a time before moving to alternating sides.

1. A Drill, Walking, One Side
   • Purpose: To initiate the sprinting motion by focusing on one side of the body at a time.
   • Start: Stand tall.
   • Action: Lift the right heel to the right hip, cocking the foot. As the heel reaches the hip, raise the right knee. While lifting the knee, ensure the right foot “steps over” the left knee. Keep the foot cocked throughout this process. Drive the leg into the ground in front of the body’s center of gravity, landing on the outside edge of the foot. Employ a pawing motion to pull the body’s center of gravity over the foot. Conclude with a regular step forward on the left leg. Repeat until the desired distance is covered and then switch sides.
   • Finish: The drill concludes after covering the desired distance with both sides of the body.
2. A Drill, Walking, Alternating Sides
   • Purpose: To initiate the sprinting motion by focusing on alternating both sides of the body.
   • Start: Stand tall.
   • Action: Perform the walking A drill with the right side, then transition to the left side as the body is pulled over the foot. Continue alternating sides until the desired distance is covered.
   • Finish: The drill concludes after covering the desired distance.
3. A Drill, Skipping, One Side
   • Purpose: To teach the sprinting motion explosively while focusing on one side of the body.
   • Start: Stand tall.
   • Action: Maintain an upright posture and perform a skip with the right leg. As you skip, cock the right foot and bring the heel to the hip. Raise the knee and aggressively drive the foot into the ground with a pawing motion. Proceed with a normal step forward on the left leg. Repeat until the desired distance is covered and then switch sides.
   • Finish: The drill concludes after covering the desired distance with both sides of the body.
4. A Drill, Skipping, Alternate Sides
   • Purpose: To teach the sprinting motion explosively while focusing on alternating both sides of the body.
   • Start: Stand tall.
   • Action: Maintain an upright posture and perform a skipping A drill with the right leg. As the right foot makes contact with the ground, instantly perform a skipping A drill with the left leg, focusing on the correct mechanics. Strive to lift off the ground as quickly as possible. Continue alternating for the desired distance.
   • Finish: The drill concludes after covering the desired distance.

B Drills

B Drills build upon the skills acquired in A Drills, with a specific focus on ensuring an active landing with the foot during the sprinting motion. A crucial aspect of these drills is improving foot strike to prevent braking and maintain forward momentum. Like the high knee and A drills, B drills start slowly with one side before progressing to skipping with both sides. Initially, the arm swing motion is excluded, but it is incorporated as the athlete gains proficiency.

1. B Drill, Walking, One Side
   • Purpose: To teach the active landing during the sprinting motion while focusing on one side of the body at a time.
   • Start: Stand tall.
   • Action: Bring the right heel to the right hip, cocking the foot. As the heel reaches the hip, lift the right knee. Allow the knee to extend naturally as the foot moves forward in front of the body due to hip flexion. Maintain the foot cocked during this movement. Drive the straight leg into the ground just in front of the body’s center of gravity, landing on the outside edge of the foot. Employ a pawing motion to bring the body’s center of gravity over the foot. Conclude with a regular step forward on the left leg. Repeat until the desired distance is covered and then switch sides.
   • Finish: The drill concludes after covering the desired distance with both sides of the body.
2. B Drill, Walking, Alternate Sides
   • Purpose: To teach the active landing during the sprinting motion while focusing on alternating both sides of the body.
   • Start: Stand tall.
   • Action: Perform a walking B drill with the right leg. As the right foot contacts the ground, transition to a walking B drill with the left leg. Continue alternating sides until the desired distance is covered.
   • Finish: The drill concludes after covering the desired distance.
3. B Drill, Skipping, One Side
   • Purpose: To teach the active landing explosively, focusing on one side of the body.
   • Start: Stand tall.
   • Action: Maintain an upright posture and perform a skip with the right leg. As you skip, cock the right foot and bring the heel to the hip. Raise the knee and allow it to extend as the foot moves away from the body. Ensure the foot remains cocked throughout. The knee extension should occur naturally due to hip flexion. Drive the straight leg into the ground just in front of the body’s center of gravity, landing on the outside edge of the foot. Utilize a pawing motion to bring the body’s center of gravity over the foot. Conclude with a regular step forward on the left leg. Repeat until the desired distance is covered and then switch sides.
   • Finish: The drill concludes after covering the desired distance with both sides of the body.
4. B Drill, Skipping, Alternate Sides
   • Purpose: To teach the active landing explosively, focusing on alternating both sides of the body.
   • Start: Stand tall.
   • Action: Maintain an upright posture and perform a skipping B drill with the right leg. As the right leg contacts the ground, immediately perform a skipping B drill with the left leg, emphasizing the correct mechanics. Strive to lift off the ground as quickly as possible. Continue alternating for the desired distance.
   • Finish: The drill concludes after covering the desired distance.

Fast Leg Drills

Fast leg drills are advanced drills that amalgamate the qualities acquired through previous drills. These should be undertaken after mastering the fundamental drills.

• Fast Leg Drill
  • Purpose: To enhance stride frequency.
  • Start: Stand tall.
  • Action: Shuffle with straight legs, cocking each foot as it leaves the ground, thereby simulating a fast ankling motion. Every third step should involve a “fast leg” motion, which includes bringing the heel to the hip, cycling the leg forward to step over the opposite leg, and lifting the knee while allowing the foot to separate from the hip. Drive the foot vigorously toward the ground with a pawing motion, ensuring the foot remains dorsiflexed. The fast leg motion should be executed as swiftly as possible. Perform the drill for 10 to 20 yards. An alternative variation is to designate every left (or right) stride as a fast leg.
  • Finish: The drill concludes after covering the desired distance.

Stride Length Drills

Stride length drills aim to improve an athlete’s stride length. When executing these drills, several factors should be kept in mind, such as avoiding overstriding, aiming for an ideal stride length of 2.3 to 2.5 times leg length for women and 2.5 to 2.7 times for men, and emphasizing sprinting technique, strength, and dynamic flexibility. Athletes are given a certain distance to accelerate and then strive to land their foot at specified markers that are a percentage of their ideal stride length, usually around 80 percent.

• Stride Length Drill
  • Purpose: To enhance stride length.
  • Start: Stand tall.
  • Action: Accelerate for a designated distance, and then attempt to have a foot strike after each marker, placed at a percentage of the athlete’s ideal stride length (typically 80 percent). These markers are evenly spaced and require precise foot placement. Focus on maintaining sound technique.
  • Finish: The drill concludes after covering the desired distance.

Acceleration Drills

Acceleration drills encompass various techniques for initiating motion and increasing velocity. These drills follow a progression from standing to crouching, lying, changing directions, and becoming sport-specific. They aim to develop explosive starts and acceleration.

1. Standing Start
   • Purpose: To teach the arm action accompanying the start and develop acceleration.
   • Start: The non-power foot is positioned two foot-lengths behind the start line, and the power foot is three foot-lengths behind the start line. Feet are placed within shoulder-width. Squat down with a focus on keeping the head and trunk aligned while maintaining weight on the balls of the feet.
   • Action: Initiate acceleration by “falling” forward and then stepping with the power foot to break the fall. Simultaneously, drive back the arm on the same side. Run the specified distance.
   • Finish: The drill concludes after covering the desired distance.
2. Crouch Start
   • Purpose: To develop acceleration from a crouched position.
   • Start: Assume either a three-point or four-point stance.
   • Action: Upon command, sprint forward and cover the designated distance. As the power foot steps forward, drive the arm on the same side backward.
   • Finish: The drill concludes after covering the desired distance.
3. Push-Up Start
   • Purpose: To make the starting motion more challenging by requiring the athlete to stand up before accelerating.
   • Start: Lie down behind the start line and assume the starting position for push-ups.
   • Action: Upon command, stand up and sprint forward, covering the desired distance.
   • Finish: The drill concludes after covering the desired distance.
4. Prone Start
   • Purpose: To make the starting motion more challenging by requiring the athlete to get off the ground before accelerating.
   • Start: Lie on the stomach.
   • Action: On command, stand up and sprint forward, covering the desired distance.
   • Finish: The drill concludes after covering the desired distance.
5. Standing, Back-to-Course Start
   • Purpose: To make the starting motion more challenging by requiring the athlete to change direction before accelerating.
   • Start: Stand with the back to the course.
   • Action: On command, turn around and sprint forward, covering the desired distance.
   • Finish: The drill concludes after covering the desired distance.
6. Broad Jump + Start
   • Purpose: To make the starting motion more complex and sport-specific by combining motions.
   • Start: Stand tall.
   • Action: Execute a standing broad jump. Upon landing, immediately sprint forward and cover the designated distance.
   • Finish: The drill concludes after covering the desired distance.
7. Vertical Jump + Start
   • Purpose: To make the starting motion more complex and sport-specific by combining motions.
   • Start: Stand tall.
   • Action: Execute a vertical jump. Upon landing, immediately sprint forward and cover the designated distance.
   • Finish: The drill concludes after covering the desired distance.
8. Medicine Ball Toss + Start
   • Purpose: To make the starting motion more complex and sport-specific by combining motions.
   • Start: Stand tall.
   • Action: Execute a forward or backward medicine ball toss. Upon releasing the ball, sprint forward the designated distance.
   • Finish: The drill concludes after covering the desired distance.

These drills help athletes improve their sprinting and acceleration techniques, preparing them for explosive starts and swift increases in velocity during competiti