Sprinting Drills That ACTUALLY WORK! (Front Side Mechanics)

One of the quickest ways to improve sprinting mechanics and get faster is wall drills. Proper front side mechanics are absolutely essential for speed development and maximum velocity sprinting.
In this lesson Olympic Sprint Coach Ken Harnden breaks down some wall drills and how to perform them to optimize front side mechanics.
You'll learn proper body angles, optimal head and hip positions and how to progress from marching to faster movements. When done properly, the technique that you develop on the wall will translate directly to the track. You'll also get tips on how to identify and fix the most common errors athletes make while doing these drills. If you are looking for a straightforward way to increase speed you'll love these drills!

[@stevensabino3610]

Very helpful video ,thank you Mr Harden. It helped me understand tbe drill better . My coaches have been implementing this drill for a couple of years now and this just reinforced their statement on the hips. Thanks! This is Steven Sabino speaking.

[@OutperformOfficial]

Very welcome Steven, that is great to hear!

[@GregMeg]

Great instructional videos

[@venomukonakaputuaza4682]

I love your content, you guys are very informative

[@OutperformOfficial]

Thanks so much!

[@runner1]

Thank you

[@fredrikrawicki5739]

Should the raised leg not be in a z position? Thanks for great content. I am learning a lot from your videos ❤

[@OutperformOfficial]

That is fantastic to hear! Yes, you can use the Z technique for this drill if you have the athletic ability to do so. It takes good hip flexor strength, just make sure you keep good posture and dorsiflex.

[@memoelqady251]

Amazing infos 🌸 Thanks alot I'll be thankful if u make videos about training the 400 meter And curve running technique

[@OutperformOfficial]

We're going to be filming a 400 meter class this summer so stay tuned!

[@iamgodschild9410]

@@OutperformOfficialstill waiting for the 400m curve technique.

[@maxgri6362]

Thanks for the video! Just would like to check if it's ok to rotate hip during these drills? Or it should stay squared all the time?

[@OutperformOfficial]

Hips should remain neutral throughout the drill and facing the wall. Remember, you want to mirror and develop the mechanics you'll use during sprinting.

[@angelinaognjanovic8189]

Ovo smo mi davno vežbali!

[@OutperformOfficial]

To je divno čuti, osnovni trčalački vežbe kao što su zid vežbe su vremenski nepromenljive

[@Boss3Nate]

So the wall drill is a bit more different than a "traditional" wall drill? Normally wouldn't you want lower heel recovery and shin angles... but bc that's more drive phase? Here you're a bit taller bc it's more front end mechanics? Love your content

[@OutperformOfficial]

Thanks Boss, you got it! Biggest focus with this drill is the front side mechanics, posture and ground contact. Really helps develop the hip flexors which play a huge role in sprinting.

[@Boss3Nate]

@@OutperformOfficial thanks!!

[@247alexg]

Hi Coach. Would this video help if my sons knee sways out when he is sprinting kind of creating a bowed leg?

[@OutperformOfficial]

Yes, he can also work on drills like A &B skips, really focusing on driving the foot down with good contact. Lots of reps with proper technique will help to train the nervous system and develop the correct movement patterns. Stability drills will also help (side leg raises etc.) Definitely want to correct that as soon as possible. Here are some good drills for reference kzbin.info/www/bejne/i2Gtm5WDgrmCo9k

[@hurdlescoach8234]

What shoes is he training in?

[@abufirdaws8367]

I am a 400m runner who usually feels heaviness in my thighs on my last 100m (home straight). Any advice for me coach?

[@OutperformOfficial]

Sounds like what you are experiencing is the build up of lactate, very normal in 400m. You can do speed endurance work and various workouts that help your lactate threshold. Also learning how to stay relaxed while sprinting, drills like floating sprints are good.

[@fahadkamarah9376]

Is this good to do to help with starts?

[@OutperformOfficial]

Yes, you can even practice starting from a lower position and assembling the hard post on a wall.

[@brandonb7362]

Any concern or risk with the Achilles in this position? Seems like it puts it in a compromised position where you’re pressing against an immovable object then striking into another immovable object so all the force goes through the Achilles.

[@OutperformOfficial]

When performed properly it's a great drill that shouldn't cause issues. Like all sprinting drills it's important to approach these exercises with an awareness of your body's limits. The Achilles tendon could experience increased stress in this position if the drills are performed with improper form or excessive force. To mitigate risk, ensure that you are warming up adequately, focusing on proper technique, and gradually increasing intensity.

[@afandenioxygen]

I do gain a lot from this channel

[@OutperformOfficial]

Great to hear!

[@renebotana7263]

Will this drill help my starts. I feel like I’m weaking in my start.

[@OutperformOfficial]

Absolutely! Hitting the hard post and getting good triple extension is what starts are all about.

[@renebotana7263]

@@OutperformOfficial thanks for the help I’ve been follow you page and has been a game changer 💪🏽🔥👌🏾

[@laxmansuryavanshi2327]

Sir can i run 100 m in 11:50 doing this exercise

[@theelectricalengineerguy2121]

HI im pretty young 14 to 15 and I like sprinting and running. Whenever I race I always am in the lead by alot then durin the mid to last bit I somehow lose speed and come 2nd or 3rd any ideas to help?

[@OutperformOfficial]

Speed endurance work, we're posting a video on a great drill to develop that next week, stay tuned!

[@ChronicWxves]

How long should I do this because I currently have 14.80 in my 100?

[@OutperformOfficial]

Start with ~30 seconds and work up from there. Quality reps is more important than quantity.

[@abrocktraining]

I couldn't stand this drill!! Definitely understood why this drill is effective

[@OutperformOfficial]

🙂

[@furli13]

Caption says body at 45deg, demonstration look more like 60deg?

[@OutperformOfficial]

You're right, the athlete demonstrator was a bit tall, you want to get closer to 45

[@pitounefer772]

How can a world class athlete like coleman has so much backside mechanics?

[@OutperformOfficial]

Christian Coleman's running style has a relatively higher percentage of hip extension vs hip flexion. Coleman can generate a ton of concentric force this way. However he also has great frontside mechanics and is incredibly quick (frontside and backside mechanics work together, they are not mutually exclusive). This is a great example showing that even at the highest levels every athlete is unique. Optimal sprinting technique comes down to the individual and what works best for them.

[@parthmhamunkar]

nxt video on sprinting is genetic or talent or skill?

[@totallyraw1313]

Did you call him "moose"?

[@OutperformOfficial]

Yep, the athlete demonstrator is Mustaqeem Williams aka Moose

[@totallyraw1313]

@@OutperformOfficial "Mustaqeem"? Never heard of that one before. I wonder how his parents came up with that name?

[@atiqaly6567]

@@totallyraw1313 its an arabic name