'A' MARCH

Use two variations of this drill. The first is simply done without the use of the arms because most of the time that is too complicated for athletes to do.

So once athletes can coordinate the 'A' MARCH W/ NO ARMS, I'll then add the arms following the same technical expectations as with the ARM ACTION DRILL.

With this drill, the legs should behave in a piston-like fashion. That is, there should be no 'pawing' or 'cycling' of the legs. Such cues and movements will get athletes in trouble once they increase their horizontal velocity.

Increase speed will naturally force athetes' legs into a more cyclical pattern. For now, they need to train their neuromuscular systems to decelerate the thigh as soon as the active heel clears the support knee.

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In short, this will look like the name implies; a march.

'A' MARCH (with no arms)

• hands on hips

• cue 'chin up, chest up, toe up (dorsiflexed), heel up (over the opposite knee) for the duration of the drill

• recover the active heel underneath the hips

• step over the support knee

• drive the active leg down into the ground as soon as the heel clears the knee (ankle should not drive out, paw or cycle past the hips)

• initial foot strike should be with the ball of the foot, not the heel

• active foot should strike directly beneath the hips

• active foot should land no farther than ½ footlength in front of support foot- alternate legs for prescribed time, # of reps or distance

Once your athletes get this down with perfection, you can add the arms to the drill. You'll be amazed at how quickly everything falls apart with this simple addition to your speed training program..

And if athletes are struggling with this basic drill, imagine how inefficient they must be when attempting to run at full speed.

The next speed drill you have to teach is the 'A' SKIP. Now this drill really exposes lack of coordination, so make sure that the 'A' MARCH has been perfected.

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Related Articles:

Speed Training Drills | Speed Training: Arm Action Drill | Warm up Drills | 3 Speed Drills You Should Never Use | 'A' March Drill | 'A' Skip Drill | 'A' Run Speed Drill | Fast Leg Drill | Sprinting - Mechanical problems | Dynamic Warm-up Speed Drills