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sprinting drills and training

Sprinting Drills Alpha

The most effective sprinting drills to develop and maximize speed. Accelerate your sprint training with a proven approach that delivers results.
Sprinting Drills Alpha Course Cover

What you'll get

included with the course

21 on-demand video lessons

Instant lifetime access. Learn at your own pace on any device. Watch as often as you want, whenever you want.

Training Guide & Bonus Materials

A quick reference guide to assist with implementing the drills into your training.

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

100% Money back guarantee

Complete protection by our no-risk guarantee. See our refund policy for details.

what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Warm-Up Progression
Optimal Ground Contact
Acceleration Progression
Proper Body Positions
Sprinting Mechanics
Max Velocity Drills
Reaction Time
Sprinting Plyometrics
Resisted Sprints
Sand Pit Drills
Block Starts
Testing & Evaluation
And More
Sprinting Drills Alpha course on phone and tablet.

course content

Lesson plan and chapter descriptions

Course Duration: 2 hr, 10 min
Number of Lessons: 21
class sample
To be consistently fast, you have to train at a high level of intensity. In this lesson, Coach Harnden breaks down his philosophies for training each phase of the race and each phase of his seasonal training structure. Learn how he builds his training plans to get the best from each athlete.
Most coaches and athletes use marches and skips in their warm-ups. But are you sure you’re doing them right? In this chapter, you’ll learn the marching and skipping progression Coach Harnden uses to ensure his athletes are always reinforcing proper sprinting form.
In the second part of the warm-up progression, you’ll learn about high knees and ankling drills and the proper foot pattern for maximizing speed.
Ground contact time is a critical factor in running fast. The amount of time your foot is in contact with the ground on each stride decreases as your speed increases. This chapter covers drills that increase stride power, the ability of the hamstring to contract with the glute, and proper body mechanics to decrease ground contact times while applying greater force.
The two-point start is a staple of sprint training. You will do a two-point start in many forms: as part of the warm-up, repeats, hills, etc. While it is less explosive than the three-point or block start, it will allow you to train using the proper technique even in a fatigued state. In this chapter, Coach Harnden shares the important technical elements of the two-point start and the practice progression he uses with his athletes. He also shares common errors and how to correct them.
Acceleration drills are about learning and refining where you put power into the ground. This begins before you take your first step. In this chapter, you’ll learn some powerful two-point start variations to create proper positions and apply the greatest force down the track.
The next step in the acceleration progression is the 3-point start. In this chapter, Coach Harnden covers all the technical elements of the 3-point start, the errors athletes frequently make, and how to address them. 
The toe drag has been hotly debated in the sprinting community. In this chapter, you’ll hear Coach Harnden’s thoughts on the toe drag and why it’s not a technique but a byproduct of proper form and successful acceleration. If your starting technique isn’t correct and you consciously try to drag the toe, it will slow you down. You’ll see the two drag done correctly and incorrectly and learn how to spot the difference.
The final step in the acceleration progression is block starts. Everything you’ve learned in the previous chapters builds the foundation of starting from the blocks and being able to accelerate to max velocity. Coach Harnden covers how to set up the blocks correctly and get into the proper position for the best start. He also shares what to look for as a coach and how to help athletes achieve a powerful start.
If you want to sprint faster, focus on frontside mechanics. Good frontside mechanics result in improved power and speed. In contrast, backside mechanics involve an inefficient movement pattern with the legs moving behind the body in a reverse crescent moon pattern. This will increase ground contact time and reduce power. In this chapter, you’ll learn what good frontside mechanics look like, drills to reinforce them, and how to correct backside mechanics.
Reaction time out of the blocks is an important factor in race results. Coach Harnden shares some simple yet effective reaction drills in this lesson to improve an athlete’s reaction time.
Resisted running using different tools like bungee cords, sleds, or belts assist with the recruitment of more muscle fibers and increased load, which results in gains in power. However, it’s important to use the right amount of resistance to continue to train with speed and proper form. In this chapter, you’ll see a few resisted sprinting drills Coach Harnden uses and learn different ways to progress through the season.
Max velocity is the second phase of the race, where the athlete reaches top speed. This lesson includes two of the most effective drills for training for this phase: wickets and flying 30s. Coach Harnden covers how to set up these drills, measure progress, and what to look for as a coach when an athlete performs these drills.
Plyometrics are a significant part of sprint training. In this chapter, Coach Harnden shares his philosophy for using sprinting plyometrics along with the drills he has found to be the most effective. He also shares how to progress and the technical elements that will lead to faster speeds on the track.
Starting to sprint from different positions improves reaction time and builds the neuromuscular pathways to get into the correct sprinting positions from an unfamiliar starting point. During this lesson, you’ll learn different sprint starting positions that are great to use in the early phases of the training season to keep practice fun and challenging.
Foot, ankle, and lower leg health and strength are critical to sprinting fast. In this chapter, Coach Harnden shares some highly effective drills done in the sand to build strength and flexibility through the tendons, ligaments, and fascia of the lower leg and foot.
In this lesson, you’ll learn about different techniques for resisted and assisted sprint training. This allows an athlete to practice proper form while developing power. Coach Harden shares how he uses resisted sprints, plyometrics, and sand drills based on the goals of each athlete.
In this chapter, Coach Harnden shares how he uses wickets, hills, and strength training during the different phases of the season. You’ll learn valuable tips for implementing these training tools in your program.
You can’t manage and improve what you’re not measuring. Hear the different training elements and drills Coach Harnden tests throughout the season and years to measure progress, stagnation, or regression. He shares his testing techniques and how he measures performance to recognize gains and adjust training for each athlete.
The most neglected component of sprint training is often technique. In this chapter, Coach Harnden discusses the training factors that can contribute to stagnation and injury. He shares the elements he has found to be most critical in consistently improving speed. He also explains what a successful drive phase looks like and how a longer drive phase will lead to faster race times.
In this lesson, you’ll hear Coach Harden’s general approach to practice and how he structures training sessions throughout the season. You’ll learn what he measures during practice and how he adjusts training for each athlete. You’ll also hear how consistency and injury avoidance are the most important factors for improving speed over a career.

Bonus Content

Included with the course

training guide

The Sprinting Drills Alpha training guide provides you with a convenient resource that compliments the drills and essential information taught throughout the course. It’s a great tool to use at the track when you need a quick reference to things like the warm-up sequence, acceleration progressions, plyometrics, and more.
Cover of the Sprinting Drills Alpha Training Guide
Sprinting Drills Alpha Training Guide Sample Exercise
You’ll also get detailed instructions for implementing each drill into your training, including recommended sets, repetitions, and frequency. It also includes progression options for more advanced drills depending on each athlete's skill level.

meet the instructor

learn why this coach is so effective

sprinting coach ken harnden

Ken Harnden

National Champions
Sub-10 100m sprinters
As a two-time Olympian, NCAA champion and Commonwealth Games bronze medal winner, Ken’s knowledge is rooted in firsthand training, trial and competition. 

Currently serving as the Sprints Coach at Auburn University, the three-time USTFCCCA National Assistant Coach of the Year has guided 14 Olympians, 25 NCAA champions, and more than 160 All-Americans.
Learn more about Coach Harnden

how it works


Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
Learn more 

dive deeper

learn more about this course

Drills and training that work for all levels

Every athlete on a track team is unique with regard to their skill level and response to training.

This is why you'll get detailed instructions for every drill, including its purpose and insight for tailoring it to your program and individual athletes. These sprinting drills are demonstrated by All-American and SEC 200m champion Mustaqeem Williams. So you can see precisely how the technique should look. 

Whether you're a seasoned coach looking to enhance your teaching methods or a new sprinter seeking to establish a strong foundation and develop speed
, you'll get the knowledge you need to get the most from your training.

How Much Faster Can You Get?

"How much faster can I get from this course?" It's a question frequently asked by athletes seeking to improve their 100m or 200m times.

While providing an exact answer is challenging, Coach Harnden offers valuable insights and general guidelines tailored to your career stage and level of commitment. Discover what you can expect and how hard work can contribute to your progress.
Coach Harnden teaching proper sprinting technique.

Drills that develop optimal sprinting form

Translating strength and power into speed with proper sprinting technique.

In addition to developing power and speed, every drill in this course is specifically tailored to establish and refine proper sprinting technique. Starting with basic marching drills and then progressing them with more advanced movements. 

This sequential approach ensures that athletes master key positions before moving on to more complex movements. This progression forms the fundamental building blocks that lay the groundwork for exceptional sprinting technique while minimizing the risk of injury.
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100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

Sprinting Course Comparison

sprinting drills alpha cover
Sprinting Drills Alpha

Designed For:
Improving speed and sprinting technique through a proven drill progression.
Signature Feature:
The most comprehensive drill collection of any sprinting course.
Skill Level
Ideal for all stages, from beginners learning the basics to advanced coaches and sprinters optimizing their form.
Learn More
sprinting smarter speed progression cover
Sprinting Smarter, 
Speed Progression
Designed For:
Long-term speed enhancement, training plan development, technique and drills.
Signature Feature:
A complete guide to developing and implementing a successful sprinting training plan.
Skill Level
Intermediate to advanced coaches and athletes looking to strategically enhance their speed over a competitive season.
Learn More
sprinter in blocks
Sprinting Smarter, 
Sprinting Faster
Designed For:
Improving sprint performance through expert demonstrations and targeted drills.
Signature Feature:
Sprinting technique rooted in the most current scientific research and drills that reinforce it.
Skill Level
Intermediate to advanced coaches and athletes focused on elite sprint technique and speed drills.
Learn More

Sprinting Courses FAQ

What’s the difference between ‘Sprinting Smarter, Sprinting Faster” and “Sprinting Smarter, Speed Progression?”
Both the "Sprinting Smarter, Sprinting Faster" and "Sprinting Smarter, Speed Progression" courses deliver comprehensive training in sprinting techniques and drills. They cover all aspects of sprinting, from early-season acceleration to block starts and competition preparation.

However they do so with slightly different approaches:

Sprinting Smarter, Sprinting Faster has a significant focus on technique and drills. Coach Wahab is a very technical coach, so he shares a lot of what he's learned through studying the science of sprinting and training elite sprinters.

Sprinting Smarter, Speed Progression is fantastic for developing a personalized sprinting training plan. While there are in-depth technical breakdowns of sprinting technique and drills, training plan development is where this course shines. Coach Harnden shares the training phases he uses for his sprinters, what drills and training are performed each day, and how to build your own program.

Specific benefits to each course:

Sprinting Smarter, Sprinting Faster includes some training plan materials and a stride-length calculator. It also contains some interview sections from the athlete demonstrators (Olympians) that give great insight from an athlete's perspective. Again, this course has a more technical, scientific approach.

Sprinting Speed Progression includes a training plan guide with example training weeks for each training phase. This course has a more practical approach with details on sprint training implementation.

Which course is best:

This isn't easy to answer as it depends on your particular goals and learning style.

If you want to start developing your own personalized training plan, Speed Progression makes the most sense.

If you are more focused on a technical and scientific approach to sprinting, Sprinting Faster is the way to go.

They are both top-rated, and you can't go wrong with either one. They are just different coaches with different backgrounds and sprinting philosophies.

I’m training my young child (8 - 12 years old) which course do you recommend?
Sprinting Drills Alpha, and here’s why:

The cornerstone of mastering proper sprinting technique is consistent practice with targeted drills performed correctly. Engaging in exercises that teach the body the correct form (proper posture, ground contact, etc.) ensures that these mechanics become second nature and carry over to sprinting on the track.

And that is exactly what this course delivers. 

Sprinting Drills Alpha is structured to accommodate the developmental stages of young athletes, introducing them to drills that are both age-appropriate and effective. As young athletes master the basics, the course offers a series of progressively challenging drills that they can grow into.

This adaptive progression is key to fostering not just immediate improvement, but long-term development in young sprinters, making "Sprinting Drills Alpha" an ideal starting point for their athletic journey in sprinting.
Which course is recommended to improve speed and agility for soccer, baseball, football etc.?
Smarter Athletic Speed is the optimal choice for athletes in soccer, baseball, football, and other sports seeking to enhance their speed and agility. It offers comprehensive training strategies tailored to improve athletic performance across various sports by focusing on speed development, multi-directional movement, agility drills, and functional strength. 

This course's holistic approach ensures athletes gain the explosive speed and quick directional changes essential for high-level competition. There is also a substantial focus on health and injury prevention. It’s the go-to option for  athletes of all ages aiming for peak performance.
Which courses work well together, what is the overlap?
While each of our sprinting courses offers a unique curriculum designed to target specific aspects of sprinting performance, "Sprinting Drills Alpha," "Sprinting Smarter, Sprinting Faster," and "Sprinting Smarter, Speed Progression" work exceptionally well together, providing a comprehensive sprinting education.

There is some overlap between "Speed Progression" and "Sprinting Drills Alpha," where a few fundamental drills are shared. 

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