Single Leg Drive Through | Track Speed Training
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Sprinters who are looking for ways to increase speed on the track can start by focusing on improvements in their running form. This drill, called the single leg drive through, lets athletes isolate the motion of the leg from hip to foot so they can work on building perfect technique during the knee drive and the rest of the running stride.
The drill is very simple and requires only a set of Kbands resistance training bands and an anchor point for the athlete to lean against. The runner in this video uses a goal post, but a wall or tree will work just as well. The hands should be braced against the post at about chest level, so the body forms a forty five degree angle.
To execute the drill, athletes will start with the dominant leg and drive the knee up until it's parallel with the hip. Then the foot will drop down, swing back into plantar flexion, and circle up until it's level with the rear end. Then the knee will drive forward again, completing a full circle. This drill can be executed at top speed for eight to ten seconds on each leg, with a full rest period in between each rep. For more track drills like this one, and more information about the KBands, KB Duo, and KB Powerbands, viewers can visit KbandsTraining.com.