![]() ![]() The foot should drive the ground in a powerful manner slightly behind the hips. Work on keeping the body upright and emphasize foot position and arm action.ĭo not over stride (cast out or reach forward with the foot) during the drill. When the foot strikes the ground, let it bounce off the ground into a ‘skip’. Now powerfully apply force back into the ground and quickly drive up the opposite leg, working the knee up, heel up, toe up. Start skipping by lifting up one leg into the knee up, toe up, heel up position. A-SkipĪ-Skip is an upgraded version of the skip we all did as kids (assuming you skipped as a kid). Arm action should be relaxed and controlled. Pretend to jump rope, but with just one foot at a time, punching the ball of the foot under the hips as you move forward. ![]() The analogy I like to use here is jumping rope. Legs stay relatively straight, the movement is all done through the ankles. Bounce from foot to foot so that as soon as the ball of the foot hits the ground, it wants to jump off the surface. With the ankle cocked in the dorsiflexed position (toe up) take short quick steps. Keep this drill ten yards long as well and focus on the speed of the turnover and the volume of reps in the short distance. This helps work the backside leg recovery when sprinting. Now, instead of focusing on driving the knees up as high as possible, drive the heel of the foot straight up to the top of the hamstring (bottom of the glute). This speed drill is almost exactly the same as High Knees with one tweak.Īrm action stays exactly the same, turnover rate stays exactly the same, toe is still dorsiflexed. Once you finish the drill, slowly walk back to first cone, take a few deep breaths and then you can move on to the next rep. This speed drill is very taxing if done correctly so give yourself time to recover in between reps so you can perform each rep with max effort.Ī walk back recovery is a good way to get your rest time in without feeling like you’re just standing around waiting. On average, there should be 2 to 3 strides per yard. However, make sure to not cover too much ground too quickly. Leg turnover should be as fast as possible while maintaining full range of motion. I like to setup two cones ten yards apart. This drill is best done in short increments. The body posture will remain vertical – do not lean back since this is inconsistent with proper running form. The arm action should remain consistent just like the seated arm action drill. The heel should drive up so it remains underneath the hamstring.įinally the toe should remain dorsiflexed (pulled up). The knees should drive as high as possible each rep while maintaining a neutral, upright torso. High knees has three points of emphasis with lower body sprinting mechanics: Start slow, focusing on the path of the arm and then slowly build speed until your arms are pumping so fast that it may even lift your butt off the ground slightly as you drive your arms. Arms should not cross the midline but stay in line with the shoulder. As arms go back, turn palms out slightly so that the thumb brushes the hip. Keep the hands relaxed and bring them as high as the mouth. Arms are relaxed and elbows are held at a 90 degree angle to the shoulder during the entire swing, alternating each arm with each swing. Good posture with chest up tall and eyes focused straight ahead. Start in a seated position with legs outstretched, feet directly in front of the body. This drill focuses completely on the arm swing, something that is often overlooked during sprint training. These are drills that I recommend doing once or twice a week in the off-season, immediately after your warmup.īy repeating each speed drill over and over again, you’ll in-grain these mechanics into your sprinting, because you definitely won’t have time to think about your mechanics when you’re in a live game situation. ![]() I’m going to start with a few speed mechanic drills that focus strictly on sprinting mechanics. Speed Mechanic Drills Most speed drills are the same, whether you are a football player or an Olympic champion. If you purchase through these links I may, at no extra cost to you, earn a commission. This article may contain affiliate links. In this article I’m going to give you my 8 favorite drills for speed development to help give you the edge you need this upcoming football season. I’ve been working with elite players at the collegiate level for almost two decades, preparing them both for game day and for the national football league. It’s why so important for football players to train speed and maximize every bit of acceleration and max speed within the player’s ability. The difference in a hundredth of a second can mean the difference between a tackle for loss and a game-breaking touchdown. ![]()
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