Top 5 Sprint Drills to Improve Speed and Form (With Video Examples)

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.