Complete Speed Training

Fast Leg Speed Drill

The final drill in my progression is the FAST LEG drill.

It's also my favorite.

This simulates the speeds and ranges of motion that are closest to actual sprinting, but isolates one leg at a time. There are a number of variations that I use with athletes, depending on their level of coordination and skill mastery.

They're discussed in greater detail in the Complete Speed Training program.

With the FAST LEG speed training drill, start out by focusing on one leg at a time. Jog very slowly between repetitions with very little range of motion so that the difference in technique when jogging versus doing the drill is very pronounced.

Let athletes do as many of as few FAST LEGS as they need when first starting. If doing the drill for 30 meters, let them only do 2 total FAST LEGS if that is all they can coordinate. At first it will take a lot of brain processing for athletes to coordinate the movement correctly so they won't be able to bust out repetitions in a rapid fire format. At least at first.

But you'll see what I mean when you try to learn the drill yourself or watch them try to do it.
Ideally, athletes should be able to go: FAST LEG, 2 steps, FAST LEG, 2 steps, etc., whether alternating or using a single leg. However that is an advanced skill requiring both practice and patience.

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One final thing:

Cue athletes to think about the drill as two separate, but seamless movements: recovery and step over, then drive down.

Often, athletes will recover and then just let the foot flop down out in front of them. They must focus on the whole movement. They'll discover that the more force they apply, the more they can feel themselves being propelled forward.

Once they learn to alternate legs, their speed will naturally increase due to the power they are generating. For most athletes it really drives home the importance and benefits of 'stepping over and driving down' when it comes to running faster.

FAST LEG:

cue chin up, chest up, toe up, heel up
don't break at the hips, dip or drop the shoulders when performing the drill
slowly jog forward
recover the heel, step over and then drive down focusing on firing the glutes and creating great force
coordinate arm action with leg movement
land on the ball of the foot with the foot
active foot should land no more than ½ foot length in front of support leg
slowly try to increase # of reps completed over a given distance
alternate legs when single leg technique is mastered

That is my proven drill progression. I know it works because all my athletes get faster, sustain less injuries and out perform their competition.

I used the Complete Speed Training video to help me write these descriptions. And the truth is that these written descriptions really don't do the drills justice.

If a picture is worth a thousand words than the Complete Speed Training Program has to be worth 100,000 words.

Easily.

Try these drills out yourself or with your athletes. If you use the same teaching progression I showed you here, your athletes will get much, much faster.

It's just that simple.

But I strongly recommend getting a copy of Complete Speed Training. The secret to running faster involves much more than just drills. This is just a piece of the overall training puzzle.

I've already put the puzzle together for you.

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