How To Run Faster: Hand Weight Drops

Hand weight drops.

With an explosive sprint, we are going to start with out two and half pound hand weights in the hands of the athlete. We want the athlete to be able to drop the weights in the middle of the sprint maintaining good arm action.

So, emphasis is on driving those elbows back, having a good range of motion at the shoulders while staying relaxed. 10 yards to the drop point, 15 yards free. The free sprint is the key to the whole drill. We are recruiting more muscle tissue to do the same action of sprinting. So, we turn it loose with out the hand weights, we accelerate the arm action which should accelerate the leg action creating more speed and acceleration.


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