Training Sprinters

Training Sprinters: "Drills For Speed

Ankling Drill
Objective: To limit time spent on the ground & develop an elastic response in the ankle joint.
Beginning with a walk, with each small step taken, step no higher than the top of the opposite ankle. Emphasize the ankles remaining dorsiflexed throughout the drill. The look of the drill is that of a quick-shuffle action. As tempo increases, an elastic response in the ankle increases. Arms and legs should be active with the elbows loosely positioned at 90 degrees. In ankling, horizontal speed is insignificant. The focus is on limiting the time spent on the ground. Athletes should be instructed to listen to their steps! and try not to make a scuffing noise with their shoes.
Ankling cues: "toes up", "quick feet", "hot ground", "fast shuffle", "spring board action".
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