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Drills for Sprinters Quick-Step Running   Reps: 3 x 30m   Purpose Develop quick leg action over distance   Teaching Points Take Hips Tall position. Run in place, bringing heels up and under buttocks. Run forward in medium-length strides. Use low knee lift. Carry upper body erect with a slight forward lean. Hold the head level and slightly forward, with relaxed arm action. Maintain a smooth pace throughout run. Take walking lunges back to start.     Points of Emphasis: Heel drive to buttocks When to Use: Warm-up       A - Skips   Reps: 3 x 30m   Purpose Develop quick leg action — drive up/drive down Develop consistency in proper foot strike Develop hurdling rhythm   Teaching Points Take Hips Tall position, begin skipping. Quickly drive legs up, heels to buttocks, alternating legs. Jog back to start, repeat with other leg.   Points of Emphasis:   Focus on knee up, toe up, heel up action Extremely quick up-down of leg Foot is flexed When to Use: Warm-up       B - Skips   Reps: 3 x 30m   Purpose Develop quick leg action — drive up/drive down Develop consistency in proper foot strike Develop hurdling rhythm   Teaching Points Take Hips Tall position, begin skipping. Bend and drive up one leg. Extend leg from knee, drive leg down to ball of foot. Alternate legs with every other skip. Jog back to start, repeat with other leg.     Points of Emphasis:   Lead with knee, and then extend leg Foot is flexed Leg drive down is very quick When to Use: Warm-up         Fast Leg Drill   Reps: 3 x 10-15 seconds   Purpose Develop quick foot action and leg action   Teaching Points Take Hips Tall position. Quickly, alternate driving knees up.   Points of Emphasis:   Quickness in legs and arms Little ground time When to Use: Warm-up, sprinters and hurdlers especially         Knee Clap   Reps: 3 x 30m; Increase to 100m   Purpose Develop straight forward running position Develop proper body balance For hurdlers: develop high knee action necessary for hurdle clearance   Teaching Points Take Hips Tall position, hands raised chest high, palms down, elbows bent. Drive knee to palm with very quick leg action. Alternate legs. Take walking lunges back to start.     Points of Emphasis:   Use short steps — little distance is covered with each step Maintain slight forward lean Do not lean backward when driving knee to chest Complete extension of driving leg When to Use: Warm-up       High Knees   Reps: 3 x 50m; Increase to 100m   Purpose Develop knee drive and endurance   Teaching Points Take Hips Tall position. Begin to jog slowly, bringing knees to chest. Maintain a slight forward lean. Alternate legs. Jog back to start.     Points of Emphasis: Keep back straight with slight forward lean When to Use: Warm-up; technique and endurance work

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