101 Youth Athletics Drills by John Shepherd

Author:John Shepherd
Language: eng
Format: epub
Publisher: Bloomsbury Publishing

drill 49

20 m acceleration into 20 m sprint, emphasising arm drive

Objective: To put the sprint arm action into ‘real’ running.

Equipment: 2 cones.

Description: From a falling start (see Drill 37) the athlete runs to the first cone at 90% effort. On reaching the second cone they should pump their arms as vigorously as possible (following the technique as identified in the previous drills) to sprint flat out for the remaining 20 m.

Coaching points: Instruct the athletes to ‘run with their arms’ when they reach the second cone. Look out for signs of poor technique, such as shoulders around the ears or tension in the neck, and correct these. Note: Inexperienced or young athletes will probably not be able to gauge 90% effort. Spend time individually or in small groups going over different speeds. Try using a scale of 1–10 where 1 is standing, 2 small steps, 3 slow walk, 4 fast walk, 5 slow jog, 6 fast jog, 7 slow sprint, 8 medium sprint, 9 relaxed sprint and 10 a flat-out (but still relaxed) sprint.

Do: 4 repetitions.

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