Master Sprint Technique and Speed Drills

Did you know that running on the outer edge of your lane in a 200m or 400m race can add up to 3.5 meters to your distance? I teach my athletes to run the tangent on the curve, minimizing distance and maximizing speed.

Many runners think the first 10 steps of a 100m sprint should be short and quick. That's a myth. I teach that the first steps must be powerful and long, pushing the ground away to build momentum from zero speed.

A classic block start drill. The focus here is on exploding out of the blocks and maintaining a powerful drive phase for the first 20-30 meters.

This is a great workout to improve acceleration. By giving some runners a head start, the chasers are forced to accelerate faster to catch up, creating a competitive and effective training environment.

Mastering the 200m curve is a skill. We drill the slight inward lean, compact arm swing, and foot strike needed to maintain speed through the turn and explode into the final straight.

Speed drills on grass. These short, explosive sprints help improve stride frequency and ground contact time, which are essential for building top-end speed.

Sprinting on a curve is about control and technique. We practice maintaining a slight inward lean, driving the arms efficiently, and using the inside leg for stability to explode into the straight.

A simple but effective drill to improve acceleration. The slower runner gets a head start, forcing the faster runner to accelerate at their maximum potential to overtake them.

This is my "catch up" trick for acceleration. By placing faster runners behind, they get a moving target to chase, pushing them to extend their limits and improve their acceleration phase.