Sprint starts

Running Everyone At home

EasyAbout 10 minAny number

Short sprints at full speed with full rest. Speed only improves when every rep is fast.

Alternative shown. The video uses a sled, but the first steps are the same: a strong forward lean and hard leg drive. No sled? Copy that body angle from a normal start.

Set up

A flat 10 to 20 m stretch. Cones at both ends.

You need: Cones

Steps

Five 10 m starts from a split stance
Three 20 m sprints
Walk back to start between every rep

Coaching points

Push the ground away
Arms drive from hip to cheek
Full rest, at least 60 seconds

Adjust it

Easier

Three reps of each.

Harder

Start from a base-stealing lead or a fielding stance.