Speed

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Sprint Mechanics

5 speed mechanics drills

Great Workout for speed and explosive power

A-skip = up-and-down drill → teaches lift and vertical force.

A-Skip

Purpose:
- Teaches proper knee lift and foot strike position.
- Reinforces vertical force application—driving the foot straight down under the hips.
- Builds rhythm and coordination for sprint mechanics.
Movement:
- Skip forward while lifting the lead knee to roughly hip height.
- Drive the foot down quickly, landing on the ball of the foot.
- Opposite arm moves naturally with the opposite leg.
Benefit for getting faster : Helps keep steps quick, light, and under the center of mass—preventing overstriding.

B-skip = lift + extend + pull drill → teaches stride extension and clawing the ground.

B-Skip

Purpose:
- Teaches full leg extension and paw-back motion (how the leg comes down and back to the track).
- Reinforces the concept of applying force backward into the ground for propulsion.
Movement:
- Start like an A-skip with knee lift.
- At the top, extend the leg forward, then strike down and pull back under the hips.
- Still skipping in rhythm with opposite arm drive.
Benefit for getting faster: Strengthens hamstrings for the pulling phase of the stride and improves ground contact efficiency.