Single Leg Start 

This drill is for any athlete that sprints. It develops the following: 

Acceleration: Force application and coordination for a powerful start

Proper sprint mechanics
Produce and apply forward and reverse forces quickly
Effective and efficient movement

Cues: 

      Feet:

            Power leg: Entire foot is on the ground

      Legs: 

            Power leg: Slightly bent

Speed leg: Back (like the athlete is going to kick a ball)

*Drive the speed leg with the foot in the toe up position. When the 

speed foot hits the ground, drive off and continue accelerating 

      Hands: 

            Open and relaxed

      Arms: 

            Start: Same arm as power leg should be back (L leg, left arm)

Benefits: 

Body stability
Coordination of movement
Force applied in the right direction
Force applied at the right time

Reps: 

       1x5 reps 

*For the first four sessions, have athletes do three walkthroughs 

before doing reps at full speed