Sprint Mechanics

Objective

Develop correct sprinting posture and drive phase technique.

Equipment

• Cones

Instructions

1. 1

   Mark a 30-yard straight. Perform 3 wall-drive holds (45° lean, drive knees up) for 5 seconds each.

2. 2

   Then run 4 x 20-yard acceleration runs focusing on the drive phase (first 10 yards).

3. 3

   Finish with 3 x 30-yard top-speed runs with a rolling start.

Coaching Points

• ✓ Drive phase: lean forward, powerful arm drive, shin angle forward.
• ✓ Top speed: upright torso, relaxed face and hands, fast leg turnover.
• ✓ Do not tense shoulders — tension kills speed.

Variations

• → Use resistance bands for the drive phase reps.