A pull-from-anytime set, sorted by what it builds. Pick two or three per session — don't run them all.
Hands on a wall, straight line head to heel, drive the knees like pistons with a forward lean. Trains the low, pushing feeling of the drive phase.
Coaching Cue
Cue: "Lean and push — stay low."
Lean past your balance point until you have to run, then drive out low for 15-20m, unfolding into top speed. Builds a patient start that doesn't pop up.
Coaching Cue
Cue: "Fall, drive, stay low."
Build to near-full speed over 60m with the only focus being relaxation — soft hands, soft face. Fast is loose; tension is slow.
Coaching Cue
Cue: "Fast but loose — relax your face and hands."
A-skips, high knees, butt-kicks — clean mechanics, arms front-to-back, knees up, tall. The habits that hold up (or fall apart) at the end of a race.
Coaching Cue
Cue: "Clean and crisp — arms front-to-back."
80-120m runs holding clean form when tired — run taller as fatigue hits, arms driving. The 200 is won by whoever slows down the least.
Coaching Cue
Cue: "When it's hard, run taller."
Building a session: dynamic drills to warm up, one start block, one top-speed or finishing block, and one clean full rep to close. Rotate which leads so no part of his race goes stale. And always full recovery — sprinting is a nervous-system sport, not a grind.
