Drill Details & Videos

40-Yard Burst Starts

Explanation: Kids start in a low sprinting stance, explode forward 5–8 yards, jog back, reset

Focus: Explosive first-step quickness, sprinting form

Wall Drive Drill

Explanation: Lean into a wall, drive knees explosively

Focus: Teaching proper sprint form

Falling Start Lean Drill

Explanation: Stand tall, lean forward until you’re forced to step, then explode into a sprint for 5–10 yards

Focus: Teaching proper forward body lean and aggressive first-step acceleration without bending at the waist

5-10-5 Change-of-Direction Drill

Explanation: Start in an athletic stance, explode 5 yards to one side, touch the line, change direction hard to sprint 10 yards to the opposite side, touch the line, then finish by sprinting 5 yards back through the start

Focus: Improving rapid deceleration, explosive re-acceleration, and efficient change-of-direction mechanics

Broad Jump Form

Explanation: Jump forward with both feet, while driving your arms to the sky repeat 3 jumps in a row

Focus: Explosive movement

High-Knee Drive & Pause

Explanation: Drive knees high while pumping arms with a pause on each leg repeating for 5-6 steps forward, walk back

Focus: Leg drive, sprint mechanics

Squat Jumps

Explanation: Start in a squat position, jump straight up and then land softly. Do 5 reps and rest

Focus: Developing explosive lower-body power by driving force straight through the ground with full hip, knee, and ankle extension

3-Cone Drill

Explanation: Sprint forward to first cone and touch, then back to original cone and touch. From there back to the first cone, taking a right turn to the second cone, where you go around it. From there back to the first cone, then hard left turn and sprint to finish.

Focus: Improving body control, tight turns, and efficient acceleration and deceleration for multi-directional change of direction.