Drills

Quick feet: Increases stride frequency and quicker ground contact times with the ball of the foot.

High knees: Opens up stride length and creates more force at ground contact time and forces the posterior chain muscles to fire rapidly.

A-shuffle: works on proper form for top speed foot strike.

High steps: Works on the fast twitch motor units of the posterior chain without running

Wall drives: (acceleration drill)Works on forward lean and foot strikes slightly behind the body

Fast claw, Quick twitch: (Top speed drill) Works on foot strike on ball of foot under the hip bone and recoil of the hamstring

Arm drive: Arms should be bent at 90 degrees and should be pumping vigorously