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All track coaches understand why effective sprint drills are essential for teaching young athletes. 

But it can be difficult to know which drills to prioritize. This is why we’ve pulled three drills from world-class sprinting coaches, which have helped them develop elite sprinters and can help do the same for you. 

Kebba Tolbert - Wickets Drill

Kebba Tolbert - Wickets Drill

Kebba Tolbert is in his 14th season as the women’s sprints/hurdles and horizontal jumps coach for Harvard in 2024-25 and 13th as associate head coach of the squad.

In Coach Tolbert’s ‘Training Design for Sprinters - Kebba Tolbert Harvard’ clinic, he discusses what he calls a wickets drill, which begins with the coach setting up about 20 tickets, starting with them being about two feet apart but getting gradually more spaced apart. 

The sprinter starts by taking about four or five high-knees steps in order to build momentum then accelerates through the wickets, getting into their sprinting posture. Once they pass all of the wickets then they keep their same sprint speed for a few steps before decelerating. 

The key component here is to ensure that the sprinter keeps their knees churning from the beginning to the end of the drill. Coaches will want to ensure that the sprinter is looking forward and keeping a straight posture.

Chris Parno - 1,000 Step Drill

Chris Parno - 1,000 Step Drill

Chris Parno enters his 12th season as the Associate Head Track and Field Coach at Minnesota State University in 2024-25. Parno leads the men's and women's sprint/hurdle groups and serves as the recruiting coordinator. 

Coach Parno’s ‘Sprint Drills - Chris Parno’ course details what he calls a 1,000 steps drill, which begins with an athlete in a sprinting position with a thick elastic band wrapped around their waist. 

A coach or other athlete will be a few feet behind them, holding the band with both hands. When the drill begins, the sprinter will accelerate forward while executing high knees, as the person behind them provides resistance with the band. 

The goal of this drill is for the athlete to execute their proper form without overly pulling against the band. The band should be forcing them to keep driving their legs down into the track. 

Ajamu Olaniyan - Plank Starts Drill

Ajamu Olaniyan - Plank Starts Drill

Ajamu Olaniyan is a three-time National Champion and a seven-time All-American in the triple jump. His collegiate achievements include being in the top five all-time nationally and never being ranked lower than second in the country for five years in the triple jump. 

Coach Olaniyan’s ‘Drills to Improve Sprint Performance’ course details his plank starts drill, which starts with the athlete in a plank position. 

From there, they will get into their set (start) position before their coach says go and they simulate getting off the block and the first few steps of their sprint.

Coach Olaniyan likes starting his athletes in a plank position because it forces them to accelerate forward before standing straight up, which is a common tendency for many. 

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P.S. If you love to always be learning new ideas to help your athletes, the TTFCA virtual Clinic starts today featuring an amazing line-up!

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