Whether you're training for the 100m, a football season, or simply want to run faster — sprint drills are essential. They help reinforce proper mechanics, increase stride efficiency, and build explosive power.
In this post, we’ll walk you through 5 sprint-specific drills, how to do them correctly, and how you can use SpeedTrackr to measure improvements.
1. A-Skips
Purpose: Teaches knee lift, coordination, and timing
How to Perform:
- Drive your lead knee up while skipping
- Opposite arm moves forward in sync
- Focus on rhythm, posture, and staying tall
🎯 Coaching Tip: Land on the ball of the foot with light contact
2. B-Skips
Purpose: Reinforces full extension and proper foot strike
How to Perform:
- Similar to A-skips, but add a kick-out motion after knee lift
- Pull foot back under the body (like sprint recovery phase)
🎯 Coaching Tip: Keep your core engaged to avoid over-leaning
3. High Knees
Purpose: Trains turnover speed and quick foot contact
How to Perform:
- Rapid knee lifts up to hip height
- Stay light on feet, arms driving powerfully
🎯 Coaching Tip: Short ground contact = faster sprint rhythm
4. Bounding
Purpose: Builds stride length and elastic power
How to Perform:
- Long, exaggerated running strides
- Land and push off powerfully with each step
🎯 Coaching Tip: Think "run like you're leaping from rock to rock"
5. Wall Drives (or Wall Marches)
Purpose: Teaches acceleration angles and drive phase mechanics
How to Perform:
- Hands on a wall, lean forward at ~45°
- Drive knees up and down alternately
- Focus on forceful, rhythmic steps
🎯 Coaching Tip: Don’t bounce. Drill should feel strong and grounded.
📹 Want Video Examples?
We’re adding short demo clips inside SpeedTrackr’s drill library soon — so you can learn visually and log your drill progress.
📈 How to Track Progress with SpeedTrackr
Doing drills is great — but tracking how they affect your sprint is better.
With SpeedTrackr, you can:
- Upload sprint videos to track improvements in form and stride
- Use AI-powered Kinograms to spot early or late ground contact
- Log weekly sprint drills and measure their impact
- View form progression across sessions
Final Tips
- Do these drills 2–3x/week before sprint workouts
- Record yourself occasionally to spot form errors
- Stay consistent — sprint mechanics improve over time, not overnight
✅ Try SpeedTrackr (Free!)
Want to test your sprint form and track progress?
👉 www.speedtrackr.com
✅ Free access to form analysis, training planner, and AI feedback — just log in.