Today we will look at the best workout for ingraining good Sprint–Mechanics. I learned this circuit while working with Coach Alfredo Schery in 2012 and it is a workout I use often with my beginner athletes, as I teach them the art of sprinting.
Place cones at the start line
Place cones at 5 meters
Place cones at 10 meters
Place cones at 20 meters
Place cones at 40 metes
Return and repeat, now from 40-20 meters (straight leg),
Then 20-0 meters (transition to stride).
(the stride-off will improve with reps)
Down and back = 1 rep
Perform 4 repetitions, and then rest 1 minute.
Perform Rotary from 0-5 meters,
Then high-knees from 5-20 meters.
Down = 1 rep
Walk back and start again from the starting line.
4 Repetitions total and then rest 3 minutes.
**The key when transitioning to High-Knees is to keep the same timing as rotary.
Complete the leg-cycle in mid-air and land-on-the-bounce.
So here is the workout;
Round 1 –
4 reps of Straight-Legs—>Stride
rest 1 minute
4 reps of Rotary—>High Knees
Rest 3 minutes
Repeat 4 Rounds total
**I would suggest only 3 rounds on Day 1, and then 4 rounds thereafter.
I would suggest performing this workout at LEAST 1x a week, preferably 2x Tuesday-Thursday works good for me.
This workout will never be fun,
Athletes never enjoy it.
It’s not hard, but its hard.
Practice it until it looks A+ and I guarantee you’ll run faster.
Make Them Chase You.