Purposeful Sprint Drills: Boosting Technique and Performance with Informed Choices for Track Coaches

Key Findings from An Insight into Track and Field Coaches' Knowledge and Use of Sprinting Drills to Improve Performance, (Whelan, Kenny, & Harrison, 2016)

This study investigated the selection and rationale behind sprinting drills used by track and field coaches, particularly focusing on their understanding of how these drills impact sprint performance and technique. Key findings from the study highlight:

The Importance of ‘Purpose-Driven’ Drill Selection

Coaches widely view sprint drills as a critical part of training, emphasizing the need for drills that closely mimic the biomechanics and muscle activations involved in sprinting.

The study stresses the necessity for “purpose-driven” drills, chosen not merely for tradition but for their relevance to sprint-specific mechanics. Drills like A-skips, Marches, and Driving Knees were popular among coaches due to their close resemblance to sprint movement patterns, supporting knee drive and explosive power, critical elements in sprinting.

Phase-Specific Training

Coaches should tailor drills to support the different phases of a sprint (acceleration, transition, and speed maintenance), ensuring a holistic approach to technique and strength development.

The Gap Between Drills and Muscle Activation Knowledge

Despite the importance placed on sprint-specific drills, there is a noticeable gap in coaches' understanding of muscle activation patterns.

The study found that certain drills are commonly used but may not effectively target the appropriate muscle groups. For example, while heel flicks are widely used to mimic the knee flexion seen in sprinting, research indicates that their muscle activation patterns may not contribute effectively to sprint mechanics. The study calls for more critical evaluation of drills to ensure they are biomechanically supportive of sprinting goals.

The study challenges coaches who use these drills to consider what they are trying to achieve by implementing them, and whether there is another way that could achieve the same outcomes while better mirroring the spriting action.

Reliance on Tradition and Copying Other Coaches

The coaches examined in the study often based drill choices on methods used by successful peers or longstanding practices in track and field. While experience is valuable, this approach sometimes lacks scientific validation. The study suggests that coaches benefit from a deeper understanding of biomechanics and muscle activation to ensure that each drill aligns with the physiological demands of sprinting.

Ask Yourself ⁉️

Do you critically assess each drill’s relevance to sprint mechanics, considering how it improves not only technique, but also muscle-specific strength and activation patterns that directly enhance sprint performance?

Example 1: Young Sprinter Needing to Improve Maximum Speed Running Posture

👤 Athlete Profile

A young sprinter with good basic speed but struggles to maintain proper posture at maximum speed, resulting in excessive forward lean and wasted energy.

🎯 Targeted Improvement

Running posture at top speed, with a focus on maintaining an upright torso and a stable hip position.

🏃 Relevant Drills: A-Skips

Purpose: A-skips are excellent for teaching knee lift, posture, and arm-leg coordination.

Application: The young sprinter performs A-skips focusing on keeping their torso upright and aligning knee drive with coordinated arm swings. This drill reinforces proper posture by emphasizing hip height and reducing forward lean, which can be practiced at various speeds to mimic sprinting form.

🏃 Relevant Drills: Wicket (Mini-Hurdle) Drills

Purpose: Wicket drills develop rhythm and encourage correct stride length with a focus on posture.

Application: Setting up mini hurdles spaced to maintain an optimal stride length, the young sprinter runs through while focusing on keeping their hips high and torso tall. The wickets prevent excessive forward lean and promote smooth, upright running at top speed.

✅ Outcome

By understanding the goal of enhancing posture, the coach selects drills that reinforce upright alignment and smooth, controlled movement patterns. Over time, this helps the sprinter maintain efficient posture at maximum speed, reducing wasted motion and conserving energy for better speed retention.

Example 2: Experienced Sprinter Needing to Improve Acceleration Phase

👤 Athlete Profile

An experienced sprinter with solid overall form but lacking explosiveness and efficiency in the acceleration phase, leading to slower race starts.

🎯 Targeted Improvement

Enhanced acceleration, focusing on explosive power, quick ground contact, and forward drive from a low body position.

🏃 Relevant Drills: Sled Pushes or Drags

Purpose: Sled work builds explosive lower-body strength and conditions athletes for powerful push-offs.

Application: The sprinter performs short, resisted sprints with a sled to strengthen glutes, hamstrings, and quadriceps. By practicing with resistance, they build power to push forcefully off the blocks, which transfers to a stronger, more effective acceleration phase.

🏃 Relevant Drills: Falling Starts

Purpose: Falling starts teach the athlete to drive forward with power from a leaning position, reinforcing body angle for acceleration.

Application: The sprinter starts from a standing position, leans forward until they almost fall, and then pushes off explosively. This teaches them to initiate their sprint with a powerful forward drive and to achieve the ideal body angle for acceleration, making it easier to reach peak speed sooner.

✅ Outcome

By focusing on the key aspects of acceleration—explosiveness, forward lean, and low body angle—the coach selects drills that build specific muscle strength and reinforce proper form. This helps the sprinter improve their acceleration phase, allowing them to reach maximum speed more quickly and with greater efficiency.

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