Developing Speed for All Ages: Sprint Drills

In this video for developing speed for all ages, it will discuss several sprint drills to better sprinting mechanics, as well as teaching runners to apply focus back into the track while sprinting.
Subscribe:
www.youtube.co...
In collaboration with:
www.two8bandz.com
alpha-performa...

[@MsTeeBird]

Im 43 but i want to learn to run!! These videos help me so much

[@coachwelly]

My pleasure. The first step is the will to do so. Now, go after it!

[@angadpandey2005]

the drills are great,really help me in my races,winning all the time😊

[@coachwelly]

That is great! Glad they help. Continue to get better!!

[@vinhbui2059]

@@coachwelly pđ

[@brucose1454]

Bro can u share ur training schedule to me plz

[@codpro2274]

Thanks for everything I started doing these drills and brought my time 2 sec of

[@coachwelly]

Good

[@douglasleavy5147]

After being a sprinter in high school and college I have decided to get involved in Masters track over 40 years later (M65). I can't believe how much training has changed! Your information is dynamite. Thank you for sharing coach!

[@coachwelly]

My pleasure. Glad I could be of help.

[@tolinandrei8249]

i have jumper’s knee, it doesn’t hurt to sprint, but jogging for 10+ min. and jumping and power cleans, what should i do for speed while trying to get rid of jumper’s knee

[@coachwelly]

Not sure you can get rid because it could be several things. You should first get it check and then go from there.

[@officialmartinsodozi9533]

Hi.......am a fan ...Quick question ...I get tired easily Before I complete my 100m..why's that so?....And I'll like to know you personally

[@coachwelly]

You speed endurance needs to be trained. What types of workouts are you doing in your workout sessions?

[@officialmartinsodozi9533]

I do pushing the walls ...I do skip a and b ....sprints ...steps ..squat jumps ..

[@lovebug6388]

Michael Wellington, excellent and informative video. You teach B skip the way I was taught versus the current method (over extension of the leg). Question: I am a heptathlete who is currently not training due to a nagging hamstring issue. It appears to be high, possibly a bursa issue. I have iced, foam rolled, stretched, ice baths, Epsom salt baths, and rested. I am even working losing weight to ensure that's not part of the problem. Do you have any suggestions on what I am doing wrong/doing to irritate it/not doing enough of? And, where are you located? Once healthy I want to take it to the next level.....

[@coachwelly]

If it is remaining, you may want to get an MRI, just to make sure there are no tears in there. I am located in CA

[@lovebug6388]

Micheal Wellington thank you for taking the time to advise me. I have contacted the doctor's office and am waiting for a reply. In the meantime I have reduced my activity to walking for cardio and extremely light weights/resistant bands for strength training. Caloric intake has also been tweeked to reflect the change in caloric output so no weight is gained or muscle mass lost. Thanks again!

[@onlineworks4324]

my 400m current timing is 58.i want to run for 52 seconds within 2 months.do these drills help me.or what kind of drills should I have do?

[@universalquotes6042]

Yeah, I was wondering what workouts or sprints I should do to improve my 400m.👍🏾

[@coachwelly]

These help your speed, but you would need specifics for the 400

[@chucky479]

great video, sir.

[@coachwelly]

Thank you sir.

[@anandpandey001]

sir, help me can i use spike shoes during off-season in 100-200m

[@coachwelly]

What do you need help with?

[@akshaykumarsprints]

Please tell me that being a 100m and 200m sprinter, should I run long distance (5k-10k) daily for endurance.

[@AlexVinchenzo]

ultiMAte HAckER nah

[@coachwelly]

Not at all. If you run the 100, you should never run 5-10k. 2 different energy systems.

[@satendersingh9229]

Very good

[@coachwelly]

Thank you!

[@cardwellwootten693]

I love the drills but it looks like the athlete has a lot of flexion at the hip which will cause a problem with glue firing and a possible high hamstring strain. Any thoughts on this?

[@coachwelly]

I emphasize popping or Stepping over the knee, so the kids get the idea of how the leg rotates/cycles while sprinting. The strains typically come with the over extending of the knee where the foot lands in front of the body instead of underneath (Just in my experience), but all bodies are different. What are your thoughts on this? I am always open to listen.

[@cardwellwootten693]

That is very true! I focus on stepping over the knee. But for me I am always have to work on postural issues. So that pops out o me. I guess I can't say its to much of a problem until I see the athlete sprint. The flexion at the hips might not cross over into full speed sprint mechanics. That the problem with watching an athlete online instead of in person.

[@coachwelly]

exactly

[@LitCentralMillennialXLIII]

Cardwell Wootten I see what you're saying but with the bounding drills you can usually see if an athlete has poor glute firing because their hips will only allow poor seperation, as well as while sprinting, they'll likely have poor top end speed relative to their start.

[@razbegan]

Question how can you watch the other Lecturers? I can’t seem to find it on your page.

[@coachwelly]

Go to the playlist entitled track education. They are all there.

[@razbegan]

Micheal Wellington hell yeah!! Thanks man

[@coachwelly]

Very welcome

[@zizoaz3139]

Hi sir, how much weights can pro sprinters Lift in squat

[@coachwelly]

How much as in heaviness, or how much as in how many times a week?

[@zizoaz3139]

@@coachwelly both

[@zizoaz3139]

@@coachwelly I need to know that please.🙏🙏

[@coachwelly]

@@zizoaz3139 you can squat 1-2x a week. Depending on where you are In your season, it can be a super set (10,8,6, etc) increasing weight, or it can be a max power 3 x 3, 3 x 1 , etc.

[@zizoaz3139]

@@coachwelly thanks sir . And Is the marital relationship weaken the legs ?

[@shakenblake4533]

they say lifting weights gains u more power for your arms to move faster and run faster I'm 14 and I'm asking can I lift weights? or am I too young? coz my doctor tells me to wait till I'm atleast 18 coz I'm too young

[@coachwelly]

That is true, but if you don't know what you are doing at this young age, I recommend general strengthening. Push ups, pull ups, sit ups, planks, air squats, and lunges. That should suffice until you are coordinated enough for weights, or until someone can teach you properly.

[@shakenblake4533]

Micheal Wellington thank u appreciate it coach

[@coachwelly]

My pleasure. hope it helps

[@gainlabs]

👨🏾‍🦲👌🏾Perfect Brah just perfect for what I have in mind age 38 and Sub 10

[@coachwelly]

That's good!

[@sudsnduds3681]

gold

[@coachwelly]

🙏

[@sujatadas6306]

this is a drill man

[@gunfighterdrummer]

Hahaha it took me a few secinds to get it.

[@akshaykumarsprints]

Should I do all these drills daily for better results....?

[@coachwelly]

ultiMAte HAckER yes

[@akshaykumarsprints]

Micheal Wellington oki thnx

[@akshaykumarsprints]

Micheal Wellington can you give me gym workout for power and strength

[@coachwelly]

ultiMAte HAckER sure can. Give me your email address or send me an email at [e-mail] and I'll send you some stuff.

[@akshaykumarsprints]

Micheal Wellington [e-mail]

[@pardeepprajapati8077]

Hii sir I Am practice 100 mtr my timing 11.26 please taqike and say diet plan in Hindi please sir

[@coachwelly]

I dont speak Hindi sir.

[@w3stern49]

B skips are so difficult for me after 2 years sprinting

[@coachwelly]

You just have to keep practicing. Think about it in this sequence, Drive Knee Up (A Skip), slight cycle downward (B Skip), and strike the ground under your hips.

[@walkerdoesrblx1256]

I subscribed too

[@coachwelly]

Thank you. Hope you have enjoyed everything.

[@s.y.m.weoutyah6ixxx110]

Need your assistance 😕

[@coachwelly]

How so?

[@s.y.m.weoutyah6ixxx110]

How to get a better form ?

[@coachwelly]

@@s.y.m.weoutyah6ixxx110 Continue to do drills that work on your sprint mechanics. Look at all of the videos in the Play list "Track education." That should help you out.

[@s.y.m.weoutyah6ixxx110]

Ok sir

[@harshitrathore575]

Bro how to cure shin splint

[@coachwelly]

Ice and message.

[@TheGraciefighter101]

Why do you spell your name wrong

[@coachwelly]

That's how my mom spelled it.....Does that answer your question?

[@supliment12]

help m plz

[@rockhardrockmetalpop]

This wil definitely help me as a coach...Thanks for sharing this video Coach Wellington.

[@coachwelly]

Adrian Trott my pleasure.

[@rockhardrockmetalpop]

Micheal, I have 2 male sprinters that i am focusing on at the moment, one is 16 years old and the other is 18 ...I have been drumming it into them that they must raise their foot over the knee whilst the grounded foot is directly beneath their hips...maybe i am doing something wrong because they can´t get this is in the maximum velocity phase, hence their times are not improving much at all...do you have any advice i could pass onto them?...Love your videos coach...thanks very much.

[@coachwelly]

Refer to the maximum velocity video. Do a lot of wicket drills with them. It forces them to step over their knees, and the more they do it, the better they will become at it. Also do more hip mobility drills to strengthen their hips to make easier for them to lift. Make sense?

[@rockhardrockmetalpop]

Thanks Coach, ..yes it does make sense, I have given them wicket drills, but I will give them more hip mobility drills as you suggest...much appreciated, many thanks!

[@coachwelly]

Again, my pleasure. Here is to your success with them.

[@supliment12]

help m plz

[@migueljayne8261]

Hi Micheal, I’m wondering how often I can do these drills. Would it be okay to do them everyday? Or every other day. Also I’m a shorter guy. About 5’7 and I’m wondering what I should focus on or compensate more for in my sprinting because of me height? Thank you

[@coachwelly]

Miguel Jayne you can do these daily. Your height doesn't matter, the force placed in the track is all that matters.

[@amblincork]

Short and to the point - glad I saw this vid

[@coachwelly]

amblincork glad it helped.

[@jose7678]

0:56 1:18 2:03 2:40 3:10 3:54 4:30 4:56

[@joyly9923]

Components 0:14 Skipping A 0:57 Skipping B 1:18 Ankling 2:03 Cycling 2:42 Quick Leg 3:12 Alternating Quick Leg 3:56 Straight Leg Bound 4:32 Bent Leg Bound 4:55 Bench Runs 5:24

[@coachwelly]

Yes!

[@razbegan]

Thanks gone get my son on this. He play football and need to get faster. Great vid!!

[@coachwelly]

Thank you sir. Hope it helps greatly.

[@turbothrottletrouble4217]

Just amazing, so informative. I'll use these as my warm up before training

[@coachwelly]

Enjoy

[@turbothrottletrouble4217]

@@coachwelly would you recommend to do these just for 20m?

[@coachwelly]

@@turbothrottletrouble4217 you can decided the meters, but 20 should be the minimum.

[@novas7743]

I watch this so i can just be better at playing tag ;)

[@coachwelly]

lol

[@IamTamBTDZ]

I love your understanding of lecturing and how you use the words to fit just right with the drills. Thank you!

[@coachwelly]

Tamara Thomas you are very welcome

[@jose7678]

0:56 1:18 2:03 2:40 3:10 3:54 4:30 4:56

[@coachwelly]

Hopefully those are learning points?

[@coachwelly]

@Mickey Merzon time stamps during session, or for the season?

[@shams6598]

I follow your vedios l have improved l used to run 13sec but now 10 sec ,it's just lm that lm from Africa l wish l was your student,so that you would coach me ,l would have been a great athlete

[@coachwelly]

I wish I could travel the world and make all athletes better as well. Glad this helps.

[@lalityadav1323]

What is the frequency of each drills while performing them all in one session?

[@coachwelly]

Depends. You can do them 1-4x. If it is specifically for a workout 3-4 are good. For my warm up its 1-2 x.

[@ignatziusturret5641]

coach welly acceletation

[@cedricpierre9669]

Can someone tell me how to open up my strides in trying to drop my 55sec 400m time down plz!!!

[@coachwelly]

Strengthen your hips, will be the first thing, then work on your speed endurance/tolerance

[@Luis110]

New sub :) what camera do you use?

[@coachwelly]

Luis Mair I have a canon supershot, I believe.

[@liriko6310]

my thighs always hurt so much after one single sprint.. what should I do?

[@coachwelly]

Hurt how? Like you are straining it, sore? What is it?

[@sandrozimmermann7681]

Can i do Sprint Drills like fast Leg or straight Leg bounding with Spikes ? Because when i do this Drills with Spikes my technique is much better than with normal running shoes.

[@coachwelly]

Oh course you can.

[@sandrozimmermann7681]

@@coachwelly thank you Coach 💪🏼

[@AM2YG]

If you can please drop your email ! I need more help for getting faster

[@coachwelly]

I think there is a way that you can email me directly. Send me your email first. I have been having problems with people trying to hack me.

[@dajuang83]

Hey coach I’m looking for a workout plan for myself I run 100 200 4x1 4x4

[@coachwelly]

Dajuan G what are you looking for specifically?

[@xz3694]

thanks a lot my skin I was looking such a drill like this but actually you helped me thanks and don't forget to post other drills

[@coachwelly]

I will not forget. Thanks

[@JesusChristIsLord777.]

Subtitles say bitch runs😂

[@coachwelly]

Huh?

[@ericchan769]

Awesome video, very helpful, thanks!

[@coachwelly]

Glad it was helpful!

[@tcsaheadcoach212]

Coach can I use your video for teaching my sprinters? I want to build a training Google Classroom they can access from home and simulate the drills and the technique? This is gold. Furthermore, could these drills be used as their warm up, or would you recommend something entirely different?

[@coachwelly]

Of course you can coach. You can definitely use it as a warm up. It can even be used as a workout, depending on its purpose.

[@akeemdublin7330]

I would love to see more of that video 🙂

[@coachwelly]

The entire series is on the track and field education playlist.

[@Ryaak4243]

Is it good to have a naturally long stride? or u should only have lije shorter and quicker strides?

[@coachwelly]

Every individual has their own natural stride length, but the key is rather your stride is long or short, getting your feet back under your hips to apply force is the most important thing.

[@Ryaak4243]

Micheal Wellington thx

[@dariusdavis6254]

@@coachwelly can please help me i got small strides i want to get them can tell me what can i do.

[@dariusdavis6254]

Sory please help me can some one help me i got small strides i need to get them longer.

[@coachwelly]

@@dariusdavis6254 do you have video of yourself running? I can do a consultation with you to see what you can do to get better.

[@sigmastrong315]

Awesome content I use some of these techniques and it works

[@coachwelly]

Great, and thank you

[@coachwelly]

Great, and thank you

[@R888ZZZZZ]

great video, i will try it, btw if i sprint 100m x 5-6 set every 2-3 days for few months, it is good for speed development?

[@coachwelly]

Speed endurance yes. Speed development sprint mechanics, learning how to properly accelerate, and short sprints (between 30-60m)

[@rogerstezeno333]

Push pull strike method. Using this method you are able to run twice as fast

[@coachwelly]

Yes

[@sarab3247]

A workout plan for certainly 100m rst periond no of sprints ,how many time week

[@coachwelly]

Help me to understand the question.

[@correrlancaresaltar8650]

Dear Michael. Good morning. I'm athletics from Brazil. I have been writing a book about this sport. I would like to ask your permission to use of prints of the video in my bool. Thus I can illustrate better may text. Thanks advance.

[@coachwelly]

Writing a book on track and field?

[@correrlancaresaltar8650]

Exactly. I work at a public university. University of the State of Minas Gerais. I am working on content about the process of teaching track & field.

[@coachwelly]

@@correrlancaresaltar8650 yes of course. Would I be credited, not paid but credited?

[@correrlancaresaltar8650]

@@coachwelly Yes. For sure. Your name will be below the picture and acknowledgment chapter.

[@correrlancaresaltar8650]

Oohj. I my sorry. Correr, lancar e saltar is the name of my youtube channel. It mens running, throw and jump in english

[@brockpennywell9416]

nice video whens the next one about maintenence

[@coachwelly]

In the making.

[@angadpandey2005]

thanks Michael Wellington

[@coachwelly]

My pleasure

[@danielknowles4502]

H! Two questions: How many times do you complete each drill in one session and what distance counts as one drill being completed?

[@coachwelly]

Beginning on the season 3x without the run out after the drill to work on the movement. When the season gets going once per drill. I usually have a 20m drill, 20 meter run out.

[@danielknowles4502]

Thanks very much! 3x sets for 20m during pre-season. Then one set during the season with run out. One more question, what is run out? So for example, you do run out after the one set during the season. Does that just mean you do your actual sprinting after the drill...or?

[@coachwelly]

the run is running out of the drill. set up 2 cones, 20m and 40m. they complete execute the drill for 20m, then run out, or sprint out of the drill.

[@danielknowles4502]

Micheal Wellington Ah I see! Great! Is the run out an especially important part of the drill or can I get away with not doing it if space is limited? Thanks for answering these questions by the way - they are a massive help to me and probably others who have similar questions.

[@coachwelly]

If space is limited you can get away with not doing them. Just make sure at some point they accelerate or sprint after all are complete, just to put everything together.

[@mashqurthefitnessexpert7255]

Good video

[@coachwelly]

Thank you

[@vivienlatouche9234]

Hi, first of all big thank you for your videos, it's really helpfull. So, next year i want to practice track and field, and i wanted to work, with your exercices, on my abilities, but my right calf is a little bit skinnier then my left one, i don't know if it's because of the long jump (i've been practicing athletics between 7 and 13 years old and basketball since). I do not know if it's really matter, but i want to correct this problem before it's too late, do you know how can i correct this problem? Thank you.

[@coachwelly]

Azog ' my pleasure. You may want to go to the doctor so they can give you a real diagnosis

[@vivienlatouche9234]

Micheal Wellington OK thank you

[@coachwelly]

My pleasure.

[@phase1elite]

Great Form and education!

[@coachwelly]

Thank you.

[@talap5889]

What about approaches and repetitions in these exercises?

[@coachwelly]

Approaches, I need you to clarify. Reps, it depends on what your purpose for the drill is. Can be anywhere from 1-5

[@DARKSYSTEMWOII]

thank you so much Michael this is very helpful 🙏

[@coachwelly]

You're very welcome!

[@adamsteamcleaning1489]

Thank u, that's really amazing

[@coachwelly]

You're welcome 😊

[@kalisperakalinixta637]

for how long should i do the exercises . i mean like for 20 metres, 30 sec ...?

[@coachwelly]

Football Army 20-25meters.

[@kalisperakalinixta637]

thank u

[@kalisperakalinixta637]

sorry again who many times each and who much rest between each rep and should i do it everyday thank u very much

[@coachwelly]

Football Army 1-2x and the rest is walking back to the start after completing the drill.

[@kalisperakalinixta637]

1 or 2 reps or 1 per 2 week sorry again

[@sportslover454]

What a great video! At what age will you start with some of these drills for a kid? Is 6 too early?

[@coachwelly]

You can make it a game at six, but yes you can start that early. Give them the foundation of how to Do them, while making it fun. As they become older the foundation will be there, then you really fine tune them.

[@sportslover454]

@@coachwelly Thank you for the quick reply; you are fast for sure! 😃 Do you have an example video of such training for 6 year olds? How to turn it into a game...

[@coachwelly]

@@sportslover454 I don't, but I definitely can make one.

[@sportslover454]

@@coachwelly It would be awesome if you can make one, and I am sure it would be very popular as well.

[@dbzisbest]

Thank you sir .u are best coach

[@coachwelly]

Vatsal Rav thank you. Not the best yet. 🙏

[@Ankit-sz8cf]

Great drills & well explained

[@coachwelly]

Thank you

[@akshaykumarsprints]

Sir in morning I do these drills and some block start and in evening I do main track workout..... Is that ok??

[@coachwelly]

ultiMAte HAckER that will work.

[@akshaykumarsprints]

Micheal Wellington should I take supplements (like whey protein) for better results? Plz rply

[@coachwelly]

ultiMAte HAckER I don't take supplements, so I never recommend them.

[@akshaykumarsprints]

Micheal Wellington please tell me how to deal with Pain In calves. And sir please give me that stuff that you were talking about

[@coachwelly]

ultiMAte HAckER calve pain, massages, ice and rest really.

[@anasmuse2792]

Ima a beginner and this video tought me alot thanks Coach💯

[@coachwelly]

My pleasure. Glad it can help out

[@anasmuse2792]

@@coachwelly coach i want to know, Do i need to put on weight and build mucles if i need to run faster and should i use pre workout powder or does it make me slower

[@coachwelly]

@@anasmuse2792 you need to increase your power. Increasing power will build muscle, but you never want to get "too" big. In other words don't try and bulk yourself purposely. Do things that increase your power. Plyos, olympic lifts, etc.

[@zowiiperry8595]

Blessing for us beginner coaches,. We have AAU nationals in North Carolina next month. VA tiger's track club

[@coachwelly]

My pleasure coach! Glad it can help you make your athletes better.

[@zowiiperry8595]

Any advice for aclleration after drive phase

[@coachwelly]

@@zowiiperry8595 that's when you transition in Max Velocity. I have two videos on that as well. Look under my track education playlist and look for max velocity. That should help you out.

[@coachwelly]

@@zowiiperry8595 after acceleration there is max velocity. I have 2 videos on that. If you look under my track education playlist you will find the max velocity videos

[@zowiiperry8595]

@@coachwelly Thank you Coach

[@fstnukezz893]

How tall are You??

[@coachwelly]

FST NUKEZZ 6'

[@nateackermann3618]

I can't this quick leg

[@coachwelly]

Practice until you get it.

[@sportsport1654]

I need for begginers

[@coachwelly]

You can do most of these drills walking first. That is beginner.

[@CLM1988]

New subcriber ....excellent videos!

[@coachwelly]

Thank you.

[@beverleytaylor7626]

I am looking for a trainer for my daughter Isabella

[@Dharmarajdubey.]

Thank you sir

[@coachwelly]

Welcome

[@saeedhassan7081]

How often should we do these drills?

[@coachwelly]

It depends. You can do them as a warm up daily. If you have a sprint day, they can be your focal point, and emphasize those the entire time. Depends on your goal and purpose for doing them.

[@saeedhassan7081]

@@coachwelly ok, thanks :)

[@CrankAnd808]

dope!

[@coachwelly]

🙏

[@arjunsivaramcaptain7419]

Thank you sir

[@coachwelly]

My pleasure.

[@sigmastrong315]

great drills

[@coachwelly]

Hope they help

[@sandrowahyu5191]

Niceee

[@coachwelly]

Thank you

[@rsg833]

🔥

[@coachwelly]

Thanks

[@muratersan3769]

What is the difference between what you call "ankling" and what some call "high-knees"? Are they pretty much the same exercise?

[@coachwelly]

They are different. Ankling, you are stepping over your ankle. The angle if your knee is lower. More so to simulate the quicker heel recovery that takes place during acceleration. High knees or cycling the knees are higher, and you are stepping over your knee. Thus simulates what the knee dies during maximum velocity. Does that make sense?

[@muratersan3769]

Got it. Thanks!

[@sandrozimmermann7681]

Touch the heel the ground ?

[@coachwelly]

What do you mean?

[@sandrozimmermann7681]

@@coachwelly when i do these sprint drills. Touch the heel the ground or just the forefoot ? Sorry my english is not so good.

[@coachwelly]

@@sandrozimmermann7681 your forefoot, but often times that cause you foot to land flat. Not necessarily on your heel, but flat.

[@sandrozimmermann7681]

@@coachwelly thank you 😊

[@coachwelly]

@@sandrozimmermann7681 your welcome

[@supliment12]

help m plz

[@coachwelly]

Help you how sir?

[@supliment12]

+Micheal Wellington my whatsapp num 9068904407

[@supliment12]

+Micheal Wellington whatsapp pr baat krte hai sir

[@coachwelly]

I dont understand.

[@supliment12]

+Micheal Wellington aapse help chahiye sir

[@AlexVinchenzo]

what is 60/100m best of that sprinter?

[@coachwelly]

AlexVinchenzo the sprinter is actually the person speaking. 6.9 and 10.7

[@AlexVinchenzo]

oh sorry :D that is electronic time right?

[@AlexVinchenzo]

and what about your broad jump sir?

[@coachwelly]

yes sir

[@coachwelly]

I don't remember the exact number but it was 9+ Ft

[@ruelisaac4563]

What shoes are those?

[@coachwelly]

Don't know the exact name, but they are Nikes

[@JSan-jj3lx]

I'm 12 years old and I run a 2929182772