Fast Foot Drill The fast foot drill helps build lower body coordination and speed. Jog three steps and then lift your right foot as quick as you can halfway up your left shin. Powerfully push your foot back to the ground. When you’re lifting your foot, try to keep your toe flexed toward your shin. When you make contact with the ground, apply force through the ball of your foot. Take three more jogging steps and repeat ten times before repeating the drill on the other side. Fast Leg Drill The fast leg drill is similar to the fast foot drill but incorporates a larger range of motion. Jog three steps and then lift your right foot as quick as you can so that your foot is stepping over your left knee. Powerfully push your foot back to the ground. Keep your toe flexed toward your shin throughout the drill. When you make contact with the ground, apply force through the ball of your foot. Take three more jogging steps and repeat ten times before repeating the drill on the other side. High-Knee Running The high-knee running drill helps develop front side running mechanics. The key to this drill is to think about moving your legs through a large range of motion instead of focusing on quickly moving forward. Keep your toes pointed toward your shins and push the ground away through the balls of your feet. Your arms should swing from your shoulders without changing the angle at your elbow. Repeat this drill ten times on each side. Long Skipping Skipping is a great way to develop glute strength and to cue triple extension while sprinting. Start with 3-4 easy skips before moving into the drill. Skip forward and try to move as far as you can horizontally for each skip. Your back leg should be straight, and your front thigh should be parallel with the ground. Your front hand should block around cheek level and your other hand should be at your hip. Alternate sides for each skip and repeat a total of ten times. Straight Leg Running This drill develops proper foot strike during running. Keep your legs straight throughout the movement. Without twisting your upper body, kick one foot forward and snap it back to the ground quickly. Repeat on the other side for a total of 20 contacts. Your foot should touch the ground with your toe pointed toward your shin.