From Fundamentals of Track and Field-2nd Edition by Gerry Carr
The following drills all play a large part in the improvement of sprinting technique. They are set in the following groups:
(a) Drills to improve coordination and sprinting technique
(b) Drills to improve leg power and acceleration
(c) Drills to improve sprint endurance
Select examples from each group when planning an instructional period.
The first set of drills is to improve coordination and sprinting technique. An acceptable method for doing this is to practice the correct elements slowly in a formalized manner. Once your athletes learn the correct actions and grasp the necessary rhythm, their speed of movement increases. Novices in your class will find these drills quite strenuous. Recommended distances are from 10–15 m with 2 or 3 repetitions. Your athletes can use an easy walk as a recovery.
High-Knee Marching
Each athlete marches forward slowly, forcefully driving the thigh of the leading leg up to a horizontal position. The arms are flexed 90 degrees at the elbow. The supporting leg extends fully up onto the toes as the athlete lifts the opposing knee.
COACHING TIPS
• Lift each thigh to a horizontal position.
• Work your arms forward and backward, not across your body.
• Push up vigorously onto your toes with each step.
High-Knee Marching With Extension of the Lower Leg
This drill differs from the previous drill in that the lower leg is extended after the thigh has been raised to a horizontal position. The drill is performed in the following sequence:
1. The athlete extends up onto the toes of the left leg, raises the right thigh to a horizontal position, and then extends the right leg. After performing this action, the athlete lowers the right leg and places the right foot on the ground. The left leg does not repeat the action of the right. Instead, the athlete steps forward normally with the left leg. All emphasis in this drill is on the right leg only. Repeat 3 or 4 times over distances of 10 to 15 m.
2. Now the emphasis is on the athlete’s left leg. The athlete extends up onto the toes of the right leg, raises the left thigh to a horizontal position, and then extends the lower left leg. After performing this action, the athlete lowers the left leg and places the left foot down on the ground. The right leg does not repeat the action of the left. Instead, the athlete steps forward normally with the right leg. All emphasis in this drill is on the left leg only. Repeat 3 or 4 times.
COACHING TIPS
• Keep your vision directly forward, and relax your shoulders.
• Keep your arms held at 90 degrees at the elbows.
• Lift the thigh of your “active” leg as close to horizontal as you can. When your thigh is in the air, kick your lower leg forward. Then relax the leg and lower it.
• Step forward normally with your supporting leg and repeat the action 3 or 4 times.
High-Knee Skipping With Lower Leg Extension
This drill is quite strenuous; 3 or 4 repetitions over 10–15 m, each repetition followed by a rest, are sufficient to begin with for novices. The skipping action is similar to that done with a rope. Instead of walking, as with the previous drill, your athlete mimics skipping a rope. The athlete raises the thigh to a horizontal position and kicks the lower leg forward and out to an extended position. The athlete looks straight ahead, holds the arms at 90 degrees at the elbows, and swings the arms forward and backward vigorously.
COACHING TIPS
• Concentrate on your legs; to begin with, forget about your arm action.
• Get the action started by skipping in place. Then move forward very slowly and try to keep the skipping action going.
• Think of a rhythm of “up, extend; up, extend.”
• Add the arm action once you have your legs working.
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