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What Makes a Good Sprint Drill? (6 Key Factors to Consider)

Keys to choosing sprint drills that maximize speed.

What’s good people!

Welcome to today’s Speed Brief, where we dive into the essentials of athletic performance, helping you run faster, train smarter, and stay injury-free.

Drills are a cornerstone of sprint training. Whether you’re refining your technique, building explosiveness, or sharpening your coordination, the drills you choose can make a huge difference. But how do you decide which drills are worth the time? What separates the ones that truly elevate performance from the ones that might look good but offer little benefit?

Today, we’ll dive into six essential criteria for evaluating sprint drills. Plus, stick around for a few of my top recommended drills for speed development.

Specificity to Sprint Mechanics

A great sprint drill directly improves mechanics relevant to sprinting. It should reinforce key positions and motions like knee drive, dorsiflexion, and proper arm swing. For example, the classic A-skip emphasizes high knee drive and controlled foot strike—both foundational components of efficient sprinting.

Targeting the Correct Phase of the Sprint

Different drills target different phases of the sprint—acceleration, top-end speed, or deceleration. For instance, sled pushes are ideal for improving acceleration mechanics, while wicket drills focus on maintaining stride frequency and length at max velocity. Know the purpose of the drill and where it fits in your program.

Transferability to Full-Speed Sprinting

The best drills lead to measurable improvements in your actual sprints. If a drill doesn’t positively impact your sprint times or technique on the track, it might not be worth your time. This is where filming yourself during practice can be a game-changer. Are your drills making you smoother, faster, and more efficient? If not, it’s time to reassess.

Ensuring Proper Loading

Drills should load the body in ways that improve strength and explosiveness without straying too far from sprint mechanics. For example, resisted sprints or banded runs challenge your power output but still mimic sprint movement patterns. Overloading with excessive weight (e.g., heavy sled pushes) can alter your form and diminish returns.

Fatigue Management

Not all drills need to be exhausting. Fatigue can negatively impact your sprinting form if you're not careful. High-intensity drills like flying sprints should be performed when you’re fresh, while lower-intensity technique drills like ankling can be used during warm-ups or on recovery days.

Time Efficiency

Sprint drills should fit your training schedule and not over-complicate your session. A drill that takes too long to set up or requires extensive equipment might not be the most practical. Focus on drills that provide maximum benefit in a short amount of time, like wickets, sled sprints, or wall drills.

My Favorite Drills for Speed Development

As promised, here are a few of my top picks for building speed and refining mechanics:

  • Wicket Drills: Excellent for improving stride frequency and efficiency at max velocity.

  • Sled Sprints (Light Load): Perfect for enhancing horizontal force production during acceleration.

  • A-March and A-Skip: Foundational drills for reinforcing sprint mechanics.

  • Flying Sprints: Great for practicing relaxation and maintaining speed under fatigue.

That’s it for today’s Speed Brief.

Have questions or feedback? Hit reply—I’d love to hear from you. Until next time, have a great weekend.

Liam

TSP

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