These drills emphasize on developing the drive phase of sprint. The progressive use of longer acceleration intervals from blocks starts develops the sense of gradual acceleration and transition to top speed.

Set up a ladder by gradually increases step length by 6 inches from the starting blocks. The emphasis is on increasing velocity and stride length, changing body angle and changing arm action.

This drill is an excellent method for learning to increase stride length.

Recovery is important.

Perform 10 to 15 reps with 3 mins rests between them.

Perform 5 reps of 20-meter runs from the starting blocks.

Perform 2-5 sets.

Allow 3 minutes for recovery between reps and 6 minutes recovery between sets.

Total volume: 200 meters building to 500 meters.