Question for Knowledgeable Sprint Coaches

Wicket drill would be good. Sometimes that can lead to other problems, though. A reacher can still reach on a wicket drill - particularly if the series is set up too far apart. Careful on the progression there.

I would emphasize the push/strike downward with each leg. Have them march it then trot it then run it. Do vertical component plyometrics/bounds where the emphasis is on getting the foot down like a hammer.

Not a true sprinter wrote:

what if they are a distance runner that doesn't know how to fire their muscles in such a way to actively drive their leg/foot into the ground because they are so used to letting their leg passively fall? that's the sensation i find is very hard to teach to slow-twitch dominant athletes that are trying to work on their sprint mechanics.

Ryry wrote:

Cue helps a lot. However, the cue you uss also depends on what type of sprinter they are. If a quad centric the cues need to be what the do while on the ground. If they are hamstring centric it must be things they can process internally.

Absolutely, the same methods must be applied but in smaller doses because due to energy system needs of a sprinter vs. a distance runner. However, every race starts with a sprint and ends with a kick so these methods are important. Fiber type is just one factor and when it comes to mechanics we are more talking about motor learning.

Not a true sprinter wrote:

what if they are a distance runner that doesn't know how to fire their muscles in such a way to actively drive their leg/foot into the ground because they are so used to letting their leg passively fall? that's the sensation i find is very hard to teach to slow-twitch dominant athletes that are trying to work on their sprint mechanics.

Meant to say that I don't think the topic is about training distance runners to sprint. It's really important to teach sprinters posture and to be more front side. It will in the long run reduce injuries and yes make them faster. Sprinting is a skill.

Some good stuff in this thread.

A lot of sprinting is just trying to get all of your movement into a nice rhythm. You get some kids who have none but eventually they will find it. This is what I like to do throughout a season. We are always working on form. I try to keep it simple because of the amount of groups I need to work with so there are folks that are way more complex.

I like the Foot over Calf drill myself. It's a really good visual example and its something during practice where you can say Foot over the calf! Kids react to it.

We will do a ton of high knee marches. No landing on the heels! After they master this we migrate to high knee runs at something like 1/4 or 1/2 speed. But we always go back to the high knee marches. Part of our diet.

Wickets are great but not necessary. I'll lay down tape marks over 90ft. in a bunch of lanes based on stride length, speed, height, etc. Early season I have the kids just run on the actual tape. After they have mastered this I lay a little strip of 3/4 inch plywood on each tape and the kids will run in between each strip. It's an obstacle so kids will still get the knees up/feet up. Wickets are expensive and cumbersome and I would need at least 60 so plywood strips!

Every so often you can continue on with the drill even in the absence of the tape/wicket/wood. So if it extends out for 35m have them continue on running for another 20-25m or however long you want. Have them imagine they are still going over the sticks. 2-3 months of this and you will have some really good looking sprinters

For the torso I dont mind of a kid has a bit of a forward lean but obviously the more forward they are the more it restricts the full range of motion of the hips and the knees coming up. Practice this on yourself. You will feel it.

To help improve the posture I will often times ask my kids at the end of a the last few reps of a distance to just put their arms up.

If they are doing some 300s on the baseball field I'll lay a cone out at 225-250 and when they hit that cone they put the arms up. Try this on yourself. You can't run fast but if you focus on getting the knees up you will find it so useful. You will feel that it's ridiculously hard to have any backside action.

Hills. Hills will naturally help them get the knees up

Lastly I like to do some high knee marching with your arms up.

Lets keep this going. As for drills we have a number we use and as mentioned high knees and step over butt kicks we use nearly everyday. Here is older article I wrote on the subject. I hope you find it helpful. http://speedendurance.com/2013/02/26/sprint-drills-and-cues-part-10/