Sprinting Drills That Develop Proper Form

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4 sprinting drills that are incredibly effective at developing proper form and preparing the body for acceleration work. These drills are an essential element of sprinting workouts and are performed during most of the training year.
A Skips and B Skips can be fantastic drills when performed correctly. They can also be terrible drills when performed incorrectly. Too often coaches and athletes incorporate them into their training routine without really understanding the proper technique. When this happens athletes develop bad habits that tend to carry over into their running. Olympian and NCAA champion Ken Harnden gives a detailed breakdown of each of these drills including posture, body positions and mechanics.
Other drills include one two three and straight legged bounds. In addition to building technique, these are fantastic drills to get the nervous system and body warmed up and primed to get some solid speed work in.
Coach Harnden also talks about the importance of getting drills correct before moving on to more advanced sprint training.
Athlete Insight section features Olympian Cejhae Greene talking about the offseason and the critical role it plays in successful sprinting.

[@janettepiechota4921]

Incredible explanation on how to develop and enhance our biomechanics. Also showing those drills in slow motion is supreme. There are so many videos out there, but the how to is mostly missing or misleading. Thank you for sharing this! Phenomenal work!

[@OutperformOfficial]

Thanks for the kind words Janette, really appreciate it!

[@mikeanderson2152]

@@OutperformOfficial I've always been into track but never ran track but watching this video make me want to start running track at 42 year's old. I have a nephew that run track and it's interesting to see the exercise they do by watching your video

[@OutperformOfficial]

@@mikeanderson2152 Never too late to start, go for it Mike!

[@-clipz-]

God bless prayers in Jesus name amen!!

[@coachcastro6388]

I tried these drills for a month thinking it won't do anything and man was I wrong. I played soccer recently and just blazed everyone, no one can catch me

[@OutperformOfficial]

Heck yeah, that's great to hear!

[@jeremym1288]

Yeah right? It feels like a stupid drill but it gets rid of flat footedness quick.

[@Tom-dd5lm]

Fuck man that makes me hyped m, thanks for sharing

[@Chickensui213]

Yo bro I’m feeling the same energy I done these drills for a good two months and same with soccer and low-key Blazen

[@imbatman17]

@@Chickensui213 what's up 2022 gang

[@angelicalaflame8413]

this is the best explanation of these drills ive ever seen and i wish id had this video back in my high school track days!

[@OutperformOfficial]

Thanks Angelica, really appreciate it!

[@selftaughtflippingtwins8501]

We tried some of these yesterday. Was quite difficult for us. But we gonna try again tomorrow because we're trying to get fitter and stronger and its fun learning new things with ya twin. Thanks for tips!

[@mariyamarina7]

I completely agree to your thoughts on this. A great explanation and video and drill choices. 💪🏼🏃🏻‍♀️👊🏼👏🏼 amazing work guys

[@foncbi]

A skip 1:14 B skip 2:52 One two three 4:14 Straight leg bound 5:28

[@jessicashih6235]

Thanks.

[@-clipz-]

God bless prayers in Jesus name amen!!

[@EqDior]

These were my fav drills in track. Great vid.

[@curtisjohnsonjr8104]

great job Ken , I just found your channel ... keep up the good work and me and CJ3 will be plugging in going forward

[@johnm541]

I've set records running track in my younger days but always felt I was capable of being better. I've done these drills many times but never really knew the purpose of them or if I was doing them right. Great video!

[@OutperformOfficial]

Thanks John, appreciate it!

[@speedythedon]

was this video the real reason why you set records?

[@JohnSmith-sq5mg]

@@speedythedon no, he done these drills before he watched the vid

[@shahid8545]

What an absolutely amazing run coach, you cannot get much better at conveying and teaching then this. Just wonderful explanations, the over emphasis on form and reps to avoid injury, just awesome. As an older guy now who still very much enjoys running and sprinting the expertise is top notch. Extremely thorough and makes me wish I had a coach like him when I was tearing up the track in my youth. God bless you coach.

[@OutperformOfficial]

Thanks, really appreciate it @ShAhid!

[@spenst76]

Finally bought and started your sprint course yesterday. Excited to use the drills on my young athletes!

[@OutperformOfficial]

Fantastic! Let us know how it goes.

[@economicinfo823]

Awesome!

[@suzzettemoses9761]

Nice

[@suzzettemoses9761]

Awesome

[@TheHumanBodyTalk]

🔝🔝🔝

[@kevinvega78]

CJ said it all. I really believe off season helps you focus on things that will help you when competition begins! My kids play soccer and I can’t wait to have my kids practice these drills. Thank you guys for sharing theses drills.

[@OutperformOfficial]

Love that! Couldn't agree more. You're very welcome Kevin. FYI we made a course with Ken focused on multidirectional sports like soccer for speed, agility etc. Great for young athletes. If you want to check it out kzbin.info/www/bejne/bKq9m5Zmg7yIe8U

[@SanskarTOP_G]

Any mental exercise to keep the body and mind relaxed during the entire race. I really like your videos.your drills helped me a lot

[@OutperformOfficial]

Thanks, great to hear! That is a good suggestion, we'll be posting a video on that exact subject in the next few weeks.

[@KatAppleton]

One of the best tutorials I've even seen! Thank you for such an informative and well made video. 👏

[@OutperformOfficial]

Appreciate it, you're very welcome!

[@cesg7749]

This is a gold mine! Thank you!

[@balajikannan7367]

Spectacular sir... Especially camera angles , CG, your way of teaching.. really amazing.. thanks a lot...👍

[@OutperformOfficial]

Appreciate it Balaji!

[@ajaikrob]

Amazing work! Thanks for sharing!

[@BrajeshKumar-cd2zz]

SIR PLEASE POST SUCH VIDEOS ON YOUR CHANNEL VERY HELPFUL AND I WILL BE GLAD

[@ezvue]

Thank you for posting. It corrected an A-skip misconception I had picked up from elsewhere.

[@OutperformOfficial]

Glad it was helpful!

[@allencuttler1987]

This video never gets old...my umpteenth time i`ve watched this!!

[@selahgreaves3519]

Ken . It's been years since FSU . Great videos 🦁🦁🦁

[@chris-olson]

Best running drill video on youtube. Thanks.

[@OutperformOfficial]

Wow, thanks!

[@shahid8545]

I actually agree with this.

[@claireduck7030]

This was really helpful, thanks! I'm a gymnastics coach looking into drills for my girls' 10m vault sprint, this video was clear and easy to understand :)

[@OutperformOfficial]

Great to hear Claire!

[@else9377]

Good knowledge of training, really thank you

[@TunkiewiczRobert0]

Thanks for the video, excellently explained and shown🙏

[@OutperformOfficial]

Glad it was helpful!

[@bartibarti2886]

Good material, much details. Gj!

[@OutperformOfficial]

Glad it was helpful!

[@zulkifalznm]

X pollination production channel is one of the best channle of athletics i love to see the video of X pollination production... keep going X pollination production ❤❤❤❤

[@OutperformOfficial]

Thanks Zulkifal, really appreciate it!

[@jessicashih6235]

Awesome clips, thanks a lot.

[@OutperformOfficial]

Glad you enjoyed!

[@dallasrouge6268]

This man has some power in his legs that’s for sure

[@sahadevawadan4727]

Great drills

[@sanjayplayz2469]

This is gonna be helpfull for my race on track in a stadium from 7th standard :)

[@noxy0588]

Great Video 💪

[@ingridedisen7802]

great demonstrations and explanations

[@OutperformOfficial]

Thanks Ingrid, glad it helped!

[@theknowledgeuniverse6648]

Outstanding Drills.

[@OutperformOfficial]

Thank you!

[@jameswittmann1608]

AMAZING 🔥

[@noypi75]

Great stuff

[@renebotana7263]

This is really good content I started get into track now at my early 30. I’m running 12 with this knowledge I will reach high 10. Thanks for this page which I could have this 12 years ago

[@OutperformOfficial]

That's great to hear! Best of luck on your journey into the 10's and definitely keep us posted on how it goes.

[@renebotana7263]

@@OutperformOfficial I will I’m actually following your program fases to se how it goes I started 2 weeks ago

[@marcelcardero2145]

Great thank coach

[@misterelias2011]

Gracias buenos videos

[@balamurugan-ds8cg]

Great to see your videos

[@OutperformOfficial]

Thanks 👍

[@JasonPatrick-tj4xj]

Excellent

[@mikicamickeysporea1815]

Amazing, totally professional World class Drill. Thank you all so much :) v

[@OutperformOfficial]

Appreciate it!

[@chrisrdgymnasticsmusicsports]

Thank you very much for this very helpful

[@OutperformOfficial]

You're very welcome!

[@dilusha9108]

Excellent and good explanation 👍👍👍

[@OutperformOfficial]

Glad it was helpful!

[@lotfigothbani2966]

Bravo travail etudie

[@nuratiqahnuraqilah3372]

I tried this every day and it works👍

[@OutperformOfficial]

Great to hear 👍

[@ngonimakusha1023]

Thank you coach really helpful

[@jaspalchsmpionchampion8534]

Thanks

[@Jorawarrajput4301]

Thanks brother ❤️

[@OutperformOfficial]

Always welcome

[@bilalesow5631]

Im just doing this for me to get faster for basketball

[@geetha5873]

Best drill thanks

[@OutperformOfficial]

You're welcome!

[@Ramankumar-il6of]

Thanxx sir

[@QLC21]

Thank you

[@OutperformOfficial]

Welcome!

[@johnell23able]

Good job!

[@OutperformOfficial]

Thanks!

[@Blasphemer_Cosmos]

Wow finally find gold

[@kangbugar]

Thanks👍

[@OutperformOfficial]

Welcome 👍

[@celsomanes334]

Nice Video

[@jaspalchsmpionchampion8534]

Thanks sir

[@coachojoi8]

💯✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔ Thank you very much! I wish I learnt this 18-20 years ago

[@Fun_facts_Zzz]

Good explanation

[@OutperformOfficial]

Thanks and welcome

[@Bluesjr123]

Would you put these drills in a frontside mechanics category? If so, do you have any tips/videos for backside mechanics e.g. what happens after ground contact, you want to cycle the leg forward as fast as possible to attack the ground again, right? Any drills for that?

[@OutperformOfficial]

While they help develop frontside mechanics these are foundational drills that develop several different aspects of the sprint (arm action, torso position, foot contact etc). The one, two three drill in this video is great for what you are talking about. Stay tuned as we'll be posting more videos in the future that will go further into your questions.

[@filipecassiano5407]

Good!

[@ownstyleofb4111]

Thnks sir

[@bighneswarmallick44]

Nice

[@Agresivul]

Great vid

[@darsheeldesai2794]

those shoes look so elegant

[@Ev-eq8zn]

What's the difference between the speed progression course and the sprinting course I see on your website. Two different coaches. Which would be best for 60m/100m? Thanks!

[@OutperformOfficial]

Difficult to say as each course has a ton of great content, both would be good for 60/100m. Speed Progression provides great detail as far as building a training plan for the year, what type of training is done in the different phases and how to progress your training etc. Each coach has their own unique technique and training philosophies, you can watch some sample chapters on our site to get a feel for each class. You really can't go wrong with either one.

[@BiggiemanMD]

Curious about the drills. We did many of these in my track days (your explanations are fantastic, BTW), but do they convey to middle distance running or are other types of drills preferable?

[@OutperformOfficial]

Appreciate the kind words. A and B skips are very applicable to longer distance running and I know a lot of elite 800m to 5k and even marathon runners that practice them at least once a week. The other drills in this video are more sprint specific. For the most part endurance runners would derive more benefit from strides, interval training/speed work and stability training that mimic the specific hip angles and positions of distance running.

[@robnbyrd2475]

@@OutperformOfficial thanks the vid.I’ve seen many vids on ABC drills but they never broke it down to distance specific.Your suggestion for distance runners is what I always suspected and applied with great success but I often wondered if I was missing out on the sprint specific ones.Thanks for the insight,much appreciated.

[@robinz3773]

Do I land with 2 feet after driving my foot down in the A-SKIP? I see 2 different versions there (1:05 compared to 1:12). Thanks and great video!

[@OutperformOfficial]

Thanks Robin! The first example is a just a slight variation of the drill. Both styles are effective as long as the key technical elements are there (90° angles, ground contact etc.) The first athlete (Warren Fraser) likes to do that drill both ways, starting with switching feet in the air and progressing to both feet.

[@robinz3773]

@@OutperformOfficial thank you for the reply!! This helps

[@ptrgr72]

@@robinz3773 Thanks, I had the same questions 💪

[@TkV1LL]

I need easier ones .. I just started today

[@hocinyahi5463]

thank(s

[@JonnyRunning]

Are there drills/ exercises to help ensure our center of mass and posture are correct when bringing the knees up?

[@OutperformOfficial]

Try fence/wall drills where you get to the hard post and progress to someone holding your shoulders as you gradually march forward in place until you are upright.

[@stevencuberosoto1756]

"All we had to do, was follow the damn train C.J" Oh wait is not that C.J :v

[@teddyjordan8266]

What shoes are being used here? The RC2s?

[@domyancy6349]

What shoes does he have on in this video ?

[@gordonwaldner9792]

There are other basic steps to take for beginners, like just walking with toes forward and proper forward and back arm action keeping eyes focused on a point in the distance. Keep it simple for starters.

[@OutperformOfficial]

Well said!

[@primepete]

Hey guys really appreciate the video. Just a quick question. How would I go about eventually implementing this into my actual sprinting. Is there a certain method or will my brain just start to make sense of it?

[@OutperformOfficial]

Outstanding question! The real benefit with these drills are the changes that take place in nervous system. By practicing proper movement patterns with these drills prior to sprinting, you are training your body and subconscious to naturally hit the right positions (foot strike, arm movement etc.). You can't think your way through the sprint. Great technique is developed by 1000's of reps until it becomes automatic. That is why it is so important to focus during the warm-up and not just go through the motions.

[@primepete]

@@OutperformOfficial Omg ok, this makes a ton more sense. I pulled my hip flexor, but once I’m back I am doing this every single day. In the leagues I play in, I am already among the few fastest players in all of the teams, however I want to become #1 and really push my limits. Your channel has the best videos about improving sprint speed. (I play soccer by the way ⚽️)

[@OutperformOfficial]

@@primepete Thanks for the kind words. It's great that you are already one of the fastest players, but it's also great that you want to continue improving and pushing your limits. Another advantage to these drills is that they will strengthen the hip flexors and should help prevent future injuries. Good luck in your training and on the soccer field!

[@aryansharma643]

Sir very good👍👍🙏🙏❤️

[@OutperformOfficial]

Thanks and welcome

[@samuelagostino5554]

Well Done! what program do you use for video maker?

[@OutperformOfficial]

Thanks Samuel! We use final cut pro x and after effects.

[@raaj966]

Postural endurance drills 👀Great Detailing 🔎👍 how often we need pratice (sets * repetition per week) for beginners plz le me know

[@OutperformOfficial]

A skips are one of the best drills you can do and should be part of your daily training. 2-3 sets at 15-20 meters.

[@raaj966]

As I'm a beginner I hve some queries like ..these drills can be done on ground or hard surface (track, terrace ) ?? Would u suggest safe preactions for beginners to avoid lower body injuries(knee, joints,etc) some do's & don't.

[@ownstyleofb4111]

Sir please provide tricks for3200meters run how i completed in10minit, present timeing is11minute..

[@Rishabh_Dalal]

How to relief with hemestic muscle pain

[@vijaythanks3724]

I pray to be 6 feet 8 inches tall cause it will help me have naturally longer strides

[@OutperformOfficial]

haha

[@jaikishann1995]

This should I do after run of before run

[@OutperformOfficial]

Before your sprint training.

[@usjsud8rnrkebhisjdh3uwie64]

Sir how to ues block

[@amrmaro2446]

Please show help from you. I play soccer. I need a fast-paced exercise, please

[@dr.amolshinde]

Need tips for 800 mtr

[@rathlavathramshankernaik7735]

What is book 📖📚 name of training schedule of athletics

[@mrdarkdreamer7016]

Sir could you make videos on middle distance videos

[@OutperformOfficial]

We're working on it, hopefully we'll have some this year.

[@deepaesther6440]

Coach yesterday I ran state 60 meters I used my arms as fast as I can but I cam 6th out of 9 can u help me

[@OutperformOfficial]

Get your FREE 30 minute Sprinting Masterclass here: outperformsports.com/product/speed_primer/

[@RJtuntuniastudio2009]

Can you plz give me some tips for practicing 200m and some workouts also

[@OutperformOfficial]

We're going to be releasing a new sprinting master class this month that has tons of great information on workouts and training progression for 100m & 200m. Stay tuned!

[@codersworld2846]

APS

[@Hamham.trades]

I watch videos about form and when I’m running I feel like I’m doing thoese things but I recorded my self and I run so weird is there a way I can show you a video of my form, and you could tell me what to change and how to fix it?

[@OutperformOfficial]

Here is the link to Coach Harnden's website if you would like to contact him www.kenharnden.com

[@khalidbelaizi1992]

Is there any program to train with this drills and progress with them

[@OutperformOfficial]

Yes, in fact this is a sample from Coach Harnden's sprinting Master Class. You can check it out here outperformsports.com/product/sprinting-smarter-speed-progression/

[@Ainsley6945]

Is there a specific number of sets and reps I should be performing these drills at?

[@OutperformOfficial]

Depends on the athlete, where they are in their training cycle etc. However a good starting point is 2 x 20 meters for each. If you have specific issues i.e. you need to work on dorsiflexion and ground contact then doing 4 x 20 meters for A-Skips is an option. As a general rule you want to stick to 20 meters and focus on quality vs quantity.

[@natharosen653]

Good

[@OutperformOfficial]

Thanks

[@donalddarko3676]

In the short 2nd clip in the a skip he isnt landing down with both feet. Which is the correct way?

[@OutperformOfficial]

Either way works as long as you are hitting the proper positions and making the correct ground contact.

[@chaouidz]

Can you give us a muscle strengthening video? Whether it is in nature or in the hall, please

[@OutperformOfficial]

Check out our video on Box Jumps kzbin.info/www/bejne/mX22c5KQo5WUra8 And RDLs (great for sprinters) kzbin.info/www/bejne/bHfNlaCnfa6HfNU

[@chaouidz]

@@OutperformOfficial I also need athletics exercises (running) such as 1500m. Please, what is required of strength exercises?

[@azsegrxdhtfgvijnkomlewrhtg9508]

I like the straight leg bounds and just lifting your knees up and putting them down the correct way. I'm trying to be able to run fast though, not dance.

[@OutperformOfficial]

Why not both? 🙃

[@aaronabraham6177]

In the A-skip, (the leg which you lift up)is it supposed to be 90° to your body ?

[@OutperformOfficial]

Yes, you want to get it at least to ~°90. Some athletes like Cejhae like to go a little bit higher which is fine as long as you drive the foot down to the ground underneath the hips.

[@crazylongjumper95]

Name of the Adidas orange running shoes model worn by the athlete?

[@luckylr3807]

Wich shoe's best...