Stick drills can be applied for speed development and learning of sprinting actions through the models of target performance. Main objectives to be improved are:

      Development of surplus in stride frequency

      Development of surplus of stride length

      Training for optimal efforts

      Modeling of racing efforts

Equipment to be used:

      Wooden or plastic sticks 1cm x 2cm x 15cm

      Weight pants (100-200gr)

      Photocells or stopwatch

Development of surplus in stride frequency

From a flying start (20-30m approach) 12 sticks are placed at distances which permit the execution of strides through the full range of motion with a 3-5% surplus to target pace. Normally a 15-20% reduction of the maximal stride length will not affect negatively the running technique. If the athlete is not able to demonstrate a surplus in stride frequency over the reduced distances we should reduce further the distances between sticks.

When the athlete is able to execute the time target that has been set, we gradually increase the distances between the sticks, so that the athlete is been challenged to master this increased frequency over the increased stride length.

Training for optimal efforts

The previous drill may also be applied when training for optimal efforts. Elite level athletes (C. Lewis) can achieve their maximal velocity during the execution of maximal stride length and reduced frequency of effort (e.g. Lewis – Vmax=12.03m/sec, 10m split=.83sec, at stride length of 271cm), while other sprinters can achieve Vmax at reduced stride length but increased stride frequency (100%). However, the majority of elite sprinters demonstrate their maximal speed during execution of optimal efforts, which is usually close to 97% of their maximal values for both stride frequency and stride length.

The coach should determine the target model of efforts and rehearse these efforts through the use of stick drills.

During training, we can detect frequency by timing 10 steps manually or the distance with photocells. In order to time manually, we start the stopwatch when the athlete land his foot between sticks one and two and stop the watch on foot landing between sticks eleven and twelve. This will give us the time for 10 steps.

Frequency is determined by dividing the number of steps by this time (e.g. 10 steps time =2sec, frequency is 10:2=5 steps/sec). Velocity can be determined by dividing the total distance of 10 steps by the time (e.g. 20m:2sec=10m/sec).

 

Modeling of racing efforts

Modeling of racing efforts should reflect changes in efforts which occur during actual racing conditions. Studies of elite athletes have shown that the zone of maximal / near maximal frequency is between 10-20m when stride length is between 70-88% of maximum. During the acceleration zone (30-40m), stride length can be increased up to 96-100%, while frequency is reduced to 87-91%. Stride frequency is increased again between 50-70m up to 100%. Same time the frequency is reduced 4-6%. Usually in this third zone the athlete reaches his peak speed (Vmax). Many athletes can reach Vmax 2-3 times during a 100m race.     

In training we can place the sticks at optimal or near optimal distances at the final part of a 60m or 100m. The athlete is been asked to perform his maximum frequency over the sticks.

Development of surplus in stride length

From a 5-10m approach, 16-18 sticks are placed with gradually increased distances up to the target maximal stride length. The first interval between sticks can be 70% of target stride length, while the following distances can be increased by 2-3% (5-8cm).

A second exercise is to start from a 3 point starting position or blocks. The distances should model 6-7 strides over the first 10m, 11-12 strides over 0-20m and 15-16 strides over 0-30m. 

The above drill may be executed also on a downhill (3-5% incline) for even better results or by wearing weight pants.

Bellow you can see how stick drills can be applied during the preparation season and different training cycles: