Max Velocity drill
Dribble Series
Train the stepping-over action and foot contact of upright sprinting with no equipment at all.
- Time
- 8 minutes
- Players
- 1 to 30 players
- Intensity
- Medium
- Equipment
- None
- Space
- 25m lane
- Positions
- All positions
Setup
A 25m lane on flat grass.
How to run it
- Run forward with a deliberately short stride, lifting each foot just high enough to step over the opposite ankle, toes pulled up and posture tall.
- Punch the ground and roll through your whole foot - do not run on your tiptoes.
- After 8m raise the step height so you step over your calf, and after another 8m raise it again so you step over your knee, keeping exactly the same stepping action the whole way.
- Do 3 passes of 25m with a walk back between each.
- This is the best no-kit substitute if you cannot get hold of mini-hurdles for wicket runs.
Coaching cues
- Ride a bike with your toes up
- Step over the ankle, then the calf, then the knee
- Roll through the whole foot
Common mistakes
- Running on tiptoes instead of striking through the whole foot
- Letting the ankle go floppy between contacts
Related drills
- Straight-Leg BoundsTeach the hamstrings and glutes to pull the ground underneath you at top speed.
- Flying 20Develop and hold genuine top-end speed, which is where line breaks are finished.
- Float RunLearn to run at 90-93% of top speed while relaxed, so you have a gear left late in games.
- Sprint-Float-SprintTrain re-accelerating back to top speed after easing off, which is exactly what a support runner does.
- Wicket RunsForce front-side knee recovery and a tall sprint rhythm at close to top speed.
- A-MarchGroove the knee drive, foot strike and tall posture used at top speed.