--- title: "Sprint Technique & Speed Drills Coaching in Delhi | Amit Khanna" description: "Master your sprint technique and speed drills with Amit Khanna, India's fastest man. Expert 100m, 200m, and 400m coaching in Delhi NCR. Join our academy now." canonical: https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/sprint-technique-speed-drills last_updated: 2025-09-21 --- # Master Sprint Technique and Speed Drills Tribe Verified · Training under India's fastest man By [Amit Khanna](https://mytribe.in/gospeedsprintacademy) · Training across Delhi NCR; Sessions at IIT Delhi & Vasant Kunj · ₹2,000 per session (estimate) Part of [Athletics Coaching (Track & Field)](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field). [View full gallery](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/gallery) I'm Amit Khanna, India's former fastest man. I don't just teach you to run; I teach you to break your personal best by fixing your technique from the ground up. ## Photos and videos - [Video: The race is often won or lost in the first few seconds. I teach my athletes the three most common mistakes beginners make at the start, focusing on correct hand and leg opposition, foot placement, and body angle to ensure an explosive takeoff.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02ec6828-41b4-44ac-a559-4b945d51ebb3) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/070c6290-5052-498d-abd2-a55fe740baeb) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea0ec6c9-ad7a-4252-8e47-3f5b70d1edee) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb9d799a-7ff2-4ac9-85c7-744616ad4d4d) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/350f260f-1ea2-468f-a39a-1cfd63b7b262) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8be3c92-1c4f-4fea-aa03-5b8517de60e4) - [Video: Speed drills on grass. These short, explosive sprints help improve stride frequency and ground contact time, which are essential for building top-end speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fb37587-f1ea-4b07-9973-9881b5584b01) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3da33dc-4888-455e-854c-22650cf9f9c0) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aef42b0-9109-4348-9009-62d05ac353d4) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdf13420-7440-4e23-8034-795536ea7a01) - [Video: What is the correct 'set' position? Your head should be down, and your focus forward. I test my athletes to see if they can see my fingers, ensuring they are not looking up and breaking form before the start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e73bef29-3e26-4283-bae5-6aa640f2229c) - [Video: The first 30 meters, or the drive phase, is the backbone of a 100m race. We use drills like resistance band starts to build the specific strength and posture needed for a powerful drive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77528945-5248-439c-a194-00294aa356c5) - [Video: This is the fastest girl in Delhi. Here she is doing a piggyback resistance run, a great drill to build leg strength and power, followed by a sprint to translate that strength into speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba7c4f34-5d23-46d8-81f5-4f1d4c37410f) - [Video: A good beginning is half the job done. We practice starts from blocks on grass to build raw power and explosive strength, which is the foundation of a fast 100m sprint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c833f455-3eef-4d99-a898-a0a8076ba6d4) - [Video: Drills to improve your start. Here, athletes practice exploding from a push-up position, which trains the body to generate force quickly from a static start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b30e977-1aa5-4ec1-951a-4e97187c5844) - [Video: Learn to take a faster start with Go Speed. We focus on drills that improve reaction time and the initial drive out of the blocks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a78454d0-eb51-4062-9818-b769db14bfcc) - [Video: *Aao tumhe pankh laga ke sikhayein* (Come, let us teach you to fly). A perfect start is the first step to flying down the track.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd5a4356-3b50-4517-a0a0-6928b47b29f2) - [Video: A good beginning is half done. We constantly drill our starts to ensure they are explosive and technically sound, setting the foundation for a fast race.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45974b71-272a-4750-bce2-463704761741) - [Video: This is one of the best drills to improve the drive phase of a 100m sprint. It forces a forward lean and powerful leg drive, which are crucial for acceleration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/722930fd-4ffb-4300-901e-3d7578372951) - [Video: A common mistake for beginners is using the same arm and leg forward. I always start with the basics: opposite arm, opposite leg. Correcting this is the first step to running faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a066f155-0fbf-4e4e-ad17-476da43dddfa) - [Video: How to increase your stride length. We use cone drills to encourage athletes to extend their stride and cover more ground with each step, without over-striding and losing form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb7984d5-c92e-4a52-a4a2-2bba25c04981) - [Video: A close-up look at our athletes exploding from the starting blocks. Notice the powerful extension and forward lean, key components of a great start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7ab7696-df6f-4557-bede-3e5c0ad8303f) - [Video: A view from above of a start drill. A good start is crucial, and we practice it relentlessly to make it second nature for our athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66873528-8698-4e49-8721-bc1aa4114607) - [Video: Learning to run fast starts with the basics. Here, our athletes practice starts on a grass track, focusing on raw power and explosion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcf4f8e0-9739-4b03-88d7-445f47e3961e) - [Video: A proper arm action is crucial for speed and balance. We use this simple sitting drill to teach the correct "pocket to chin" arm swing, ensuring energy is directed forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844242a2-7823-40e7-86c0-b00225568ad8) ## About Sprint Technique & Speed Drills Most runners think the first 10 steps of a 100m sprint should be short and quick. That's a mistake. You need powerful, long steps to push the ground away and build momentum from zero. We fix these biomechanical flaws, like your foot placement and arm swing, so you stop wasting energy and start cutting down your time. ### Decoding the Drive Phase The first 30 meters of a 100m race are the backbone of your performance. If your start is shaky, you spend the entire race playing catch-up. In our sessions at IIT Delhi and Vasant Kunj, we use resistance bands and drag sleds to force you into the correct posture. We look at your block positioning, your reaction time, and that initial drive phase to ensure every ounce of power goes into moving you forward, not just up. ### Mastering the Curve Running a 200m or 400m race is different from a straight dash. If you run wide on the curve, you can add 3.5 meters to your total distance. I teach my athletes to 'run the tangent'—leaning in from the ankles, not the waist. We drill compact arm swings and foot strikes on the inside edge to keep you tight to the line and maintain speed through the turn so you explode into the straightaway. ### Why Technique Beats Raw Speed At Go Speed, we don't just tell you to run faster. We fix your gait. Whether it's flat-foot running, improper arm opposition, or just a lack of rhythm, we use video analysis to show you exactly where you're losing milliseconds. We train 6 days a week for competitive athletes, focusing on cycle-based planning to ensure you peak exactly when it's time for state or national trials. If you are ready to put in the work—and I mean real, tough work—we will help you find that extra gear. ## About Amit Khanna I'm Amit Khanna. I was the fastest man in India, and now I run Go Speed to build the next generation of champions. I don't look for quick fixes; I look for athletes who are ready to put in the grind to correct their technique and master the fundamentals. [See all of Amit Khanna's services](https://mytribe.in/gospeedsprintacademy) ## More from Athletics Coaching (Track & Field) by Amit Khanna - [Featured](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/featured) - [Champions Gallery: The Medal Wall](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/champions-gallery-the-medal-wall) - [Para-Athlete Champions](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/para-athlete-champions) - [Hurdle & Jump Training](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/hurdle-jump-training) - [Strength, Power & Endurance](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/strength-power-endurance) - [Youth Athletics: Fun & Fitness](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/youth-athletics-fun-fitness) - [The Coach's Journey & Philosophy](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/the-coach-s-journey-philosophy) - [Holistic Athlete Development](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/holistic-athlete-development) - [Behind the Scenes](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field/behind-the-scenes) ## More services by Amit Khanna - [Sports Performance Training](https://mytribe.in/gospeedsprintacademy/sports-performance-training) - [Youth Athletics Program](https://mytribe.in/gospeedsprintacademy/youth-athletics-program) ## Similar work from other experts - [Sprint & Speed Development Coaching](https://mytribe.in/coach.arunsir/track-and-field-training/sprint-speed-development) by Arun Kumar · Track & Field Training · Trains at academy in Patel Nagar and across Delhi NCR - [Track Training and Speed Development](https://mytribe.in/narendra_coach_/athletics-running-coaching/track-training-speed-development) by Narendra Chaudhary · Athletics & Running Coaching · Coaches at Jawaharlal Nehru Stadium, Lodhi Garden, and across Delhi - [Sprint and Speed Training for Athletes in Gurugram](https://mytribe.in/coach_vijay_/track-and-field-training/sprint-speed-training) by Vijay Prasad · Track & Field Training · Training at Tau Devi Lal Athletic Stadium, Gurugram - [Running Form and Speed Training in Noida](https://mytribe.in/coach_alokchauhan_041/athletics-training/speed-agility-running-form) by Alok Chauhan · Athletics Training · In-person training at Sector 45, 50, 93, 99 in Noida & across NCR - [Hurdle Mastery Training](https://mytribe.in/dssa_india/track-field-training/hurdle-mastery) by DSSA · Track & Field Training · Online sessions and training at 2 locations in Andheri East, Mumbai - [Hurdle Training in Greater Noida: Master Your Technique](https://mytribe.in/sonu.bhati.pali/track-and-field-training/hurdle-mastery-from-drills-to-race-day) by Sonu Bhati · Track and Field Training · Trains at The Athletics Future Academy and across Greater Noida ## Book To book Amit Khanna, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Amit%20Sir%2C%20I%20saw%20your%20Sprint%20Technique%20%26%20Speed%20Drills%20page.%20I'd%20like%20to%20improve%20my%20timing.%20Can%20we%20discuss%20your%20coaching%20sessions%3F)