Get Faster: Speed Support Drill

December 11, 2012 | Raymond Tucker

Must See Speed Videos

Developing true speed takes patience, but with proper sprinting mechanics, over time you will become the athlete you've always wanted to be. (See Basic Speed Training Drills for Any Sport.) The key to speed training is progression. You must master a sprinting drill with proper technique before moving on to more advanced drills. This is where patience comes in. It may be frustrating, but take your time and fix each drill into your motor program.

The following support drill is designed to help you master the proper body position for sprinting, so you can increase your speed. It will improve your stability and strengthen the main muscles used in sprinting—the hip flexors, glutes and calves. The drill can be performed every day as part of a speed development program. I recommend performing it for  10 to 20 sets and progressing to a distance of 30 yards.

Support Position

  • Hold head in a neutral position with eyes straight ahead
  • Stand tall with hips high, chest up and arms down at sides
  • Bring right knee up, with toes up and good positive shin angle
  • Arm on side of raised leg should be back, with elbow bent as if you were reaching for your back pocket to get your wallet
  • Fingers should be extended with thumb close to right rear pocket
  • Opposite arm (on support side) should in front in closed position with hand at cheek level (no higher) and fingers extended
  • Rear leg (support leg) should be fully extended and locked
  • To make drill a little more difficult, raise  heel slightly on support leg

Performing the Speed Support Drill

Sets/Distance: 10-12x30 yards

  • Hold support position for a few seconds
  • Step down with right foot and bring up left leg
  • Make sure to follow correct arm action
  • Move forward, as if you were marching with your knees up
Topics: SPEED DRILLS
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Must See
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,810,780
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 6,377,415
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,311,827

Featured Videos

Abby Wambach's Med Ball Core Workout Abby Wambach's Med Ball Core Workout Views: 200,441
Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,013,872
Joe Mauer's On-Field Baseball Skill Development Joe Mauer's On-Field Baseball Skill Development Views: 643,932
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,829
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,196,073
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,429
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,276
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,736

Load More
More Cool Stuff You'll Like
Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

Run Faster and Longer

Run Faster and Longer

What Is Fast in Soccer?

What Is Fast in Soccer?

YardBarker