Refine Your Sprinting Form With the A-Run Drill | STACK

Refine Your Sprinting Form With the A-Run Drill

February 20, 2013 | Raymond Tucker

Must See Speed Videos

To get faster, you need to refine your technique. And one of the best ways to do this is by reinforcing proper mechanics with the A-Run Drill.

The A-Run is great drill because it teaches you efficient sprinting posture, arm action, front and backside mechanics, and proper foot position. The result? You put more force into the ground to help you spring forward with each stride.

Add this drill to your speed training three to four times per week. Start running for 20 yards and as you master the technique, gradually increase the distance by 10 percent, up to 100 yards. Start slow and gradually increase your speed. Develop your technique further with STACK's Guide to Sprinting Technique.

A-Run How To

  • Start with a good running posture and sprint down the field
  • Bring your foot back down into the ground under your hips and apply force into the ground
  • Push backward against the ground with your foot
  • When your foot comes off the ground, dorsiflex your ankle (bring foot toward shin) and bring your heel up as high as possible to your glutes
  • Bring your knee up as if you were stepping up and over your opposite knee
  • Repeat the cycle
  • Remember to act like a spring on ground contact

Sets/Distance: 2-3x20 yards and gradually increase distance

Watch this video to see the A-Run Drill in action.

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...
More Cool Stuff You'll Like

Develop Speed With the High Knee Drill

The Best Drills to Build Complete Speed

Cone Drills for Football Speed

Make Your Strength Work for You With Footwork Drills

Fix Your Form For a Faster 60-Yard Dash

3 Speed Workouts to Improve Your Top-End Sprints

3 Skipping Drills to Improve Your Hops and Speed

Foot Exercises for Better Speed Training

Improve Your Route Running With Speed Training Drills

Soccer Speed Drills to Leave Opponents in the Dust

Drills to Improve Elements of Speed (VIDEO)

How to Get a More Efficient Sprinting Form

Coaching Youth Speed Training

Use Science to Increase Running Speed: Heel Up Drill

Slow Down to Get Faster: The A-March

A Surprising Secret About Speed

Any-Season Cone Drill Workout for Speed and Agility

Increase Your Soccer Speed With 4 Sprint Drills

Get Faster by Slowing Down?

Learn to Sprint Faster Without Actually Running

Get Faster: Speed Support Drill

How Flying Sprints Will Help You Get Faster

4 Foot Speed Drills to Increase Speed and Agility

4 Highly Effective Drills to Increase Speed

Deceleration: The Missing Link in Speed Training

Specific Drills To Improve Speed

5 Brutal Sprint Drills That Push the Lactic Threshold

Speed Drills for a Faster 40

Refine Your Sprinting Form With the A-Run Drill

3 Hurdle Drills That Make You Faster

4 Drills Guaranteed to Increase Your Speed

Soccer Speed and Agility Drills for Women

Essential Soccer Speed Drills

3 Box Drills That Develop True Game Speed

Run Faster: Learn To Relax During Sprints