Sprint drills are typically done at the conclusion of the warm up routine, as a means to provide positional context needed to be reached during the main workout.
Drills:
- A-Walk
- A-Replacement (quick switch initiated by the stance leg)
- A-Double Skips (3 contacts on the stance leg before switching)
- A-Stick Triple (3 A-Runs with a pause on the 3rd step)
- A-Run (piston action, driving the foot directly down with no knee opening)
- A-Bleeds (piston action starting small and growing as you move forward)
Focus
- Full-Foot Contact (driving down with heel, landing full foot with no bouncing on the toes)
- High thigh block (bring thigh parallel to the ground with the stance leg strong with no bend in the knees)
- Posture tall and upright (with no leaning back)
- Fluid Arm swing
AMATA 