Coach ,

I recently got the opportunity to listen to Coach Chris Parno’s sprints drills talk.

The sprint guru from Minnesota State - Mankato and USATF education instructor kept me on the edge of my seat. I walked away with more to immediately take back to my team than ever before. 

Today I want to share with you 3 of my favorite drills to aid in the development of acceleration mechanics and positions.

Let’s start with what Coach Parno discussed as the 7 Dynamics of Acceleration 

1. Step Length (Shorter to Longer) 
2. Ground Contact Time (Longer to Shorter)
3. Shin Angle With Ground (Smaller to Larger)
4. Velocity (Slower to Faster)
5. Step Frequency (Slower to Faster)
6. Heel Recovery (Lower to Higher)
7. Force (Expressed Through Shin Angle)

Each drill today will focus on one or more of the aforementioned dynamics of acceleration and specific ways to develop that piece through the constraints provided in the drill. 

The block roll over start drill is a very simple way to start introducing each of the dynamics of acceleration. Using the block as a constraint allows the athlete time to express force through the roll over start. This drill allows you to work on almost every aspect of acceleration early in the season. 

Link: Block Roll Over Starts

The heel trap drill is a constraint based drill that limits the athlete's ability to move the heel up towards the butt and forces the athlete to project the thigh forward out of the blocks. Coach Parno’s creativity to work on the low to high heel recovery in this drill is unique and allows coaches to isolate this dynamic of acceleration. 

Link: Heel Traps

The competitive environment in the chase drill may elicit changes in technique. It’s a perfect opportunity for coaches to examine and refine based on the dynamics of acceleration and positions that result from the higher intensity. Not only can coaches use this as a reflection on the physical, but what an equally great opportunity to use it to reflect on the mental aspects. 

Compare how athletes' positions and mind changes when they’re in the lead or trail position. This is something Coach Parno uses anytime in the middle or later parts of the season.

Link: Chase Drill 

I hope you can immediately take these drills and ideas back to your athletes this season. Coach Parno shares over 44 examples of drills for both acceleration and max velocity mechanics. He also goes into detail about how to implement and manage these drills in your warm-up and over the course of the season. 

Always be growing,

The T&F Community of Coaches helping Coaches