Which Sprint Drill Actually Fixes Your Form?

Most athletes know the A-Skip and B-Skip… but very few understand the difference—and how each drill impacts sprint mechanics.

If you’ve ever wondered:

“Should I be doing both?”

or

“Why do my sprints still feel off even after doing drills?”

This breakdown will clear it up—and help you get faster immediately.

A-Skip: Posture, Rhythm, and Power

The A-Skip is designed to teach:

• Knee drive

• Force into the ground

• Coordination between arms and legs

This drill is all about vertical force and posture alignment.

Think: quick lift + drop.

B-Skip: Extension and Snap-Back

The B-Skip builds on the A-Skip by:

• Adding leg extension after the knee lift

• Snapping the foot back underneath the hips

It teaches hamstring control and backside mechanics.

But most athletes overdo it or lose posture during the extension phase.

Which One Should You Use?

Start with the A-Skip.

Nail posture, rhythm, and timing.

Once that’s locked in, progress to B-Skips and focus on the snap back, not the reach.

Watch the Drill Breakdown Video

Want to see exactly how to do these drills—and what most people get wrong?

Watch the free video here:

[YouTube Link – drop yours in once uploaded]

Download the Free Sprint Form Checklist + Warm-Up PDF

Want to fix your sprint form in just 7 days?

Grab my FREE Sprint Form Checklist + Warm-Up Routine PDF now:

https://www.trainerize.me/profile/vfitlabspeedandperformancecoaching/Andrew.Voris/

You’ll get:

• Sprint posture + form cues

• My full warm-up sequence

• Bonus drill video (this one!)

• Access to sprint coaching and upgrades

Published by Coach Voris

Founder, VFitLab Speed & Performance Academy

Follow on Instagram: @vfitlab

The Science of Sprinting:

How to Run Faster in 30 Days

Are you ready to take your sprinting to the next level? The science behind sprinting can help you unlock your speed potential in just 30 days. Here’s how:

1. Understand Your Body’s Mechanics:

Sprinting involves complex biomechanics. Improving your form can lead to significant gains. Focus on your posture, arm swing, and foot placement.

2. Increase Your Strength:

Strength training is crucial. Focus on explosive movements like squats and deadlifts to build power.

3. Speed Drills:

Incorporate drills like high knees, butt kicks, and sprints of varying distances to enhance your speed and agility.

4. Proper Nutrition:

Fuel your body with the right nutrients. A balanced diet supports training and recovery.

5. Consistent Practice:

Consistency is key. Stick to a structured training plan and track your progress.

By understanding and applying these principles, you can make measurable improvements in your sprinting performance. Ready to get started?

The Most Common Sprinting Mistakes & How to Fix Them

The Most Common Sprinting Mistakes & How to Fix Them

Sprinting is one of the most explosive and powerful movements in sports, but even small mistakes can slow you down. Whether you’re an athlete or a coach, correcting these issues can lead to big improvements in speed and efficiency.

1. Poor Posture & Forward Lean

Mistake: Leaning too far forward or running upright too soon.

Fix: Focus on a slight forward lean from the ankles, keeping the chest up and core engaged. Drive your knees forward while keeping your back straight.

2. Overstriding

Mistake: Reaching too far with each step, causing braking forces.

Fix: Keep foot contact directly under your hips instead of in front of your body. Aim for quick, short ground contact times and powerful pushes off the ground.

3. Weak Arm Mechanics

Mistake: Arms swinging across the body or being too stiff.

Fix: Keep arms driving forward and back, with elbows at about 90 degrees. Hands should go from cheek to pocket—up to your face and back toward your hip.

4. Lack of Explosiveness at the Start

Mistake: Slow reaction time and weak drive out of the start.

Fix: Focus on a powerful first three steps. Push aggressively off the ground, keeping a low body angle, and explode forward with quick, strong strides.

5. Not Using the Posterior Chain (Glutes & Hamstrings)

Mistake: Relying too much on the quadriceps instead of the glutes and hamstrings.

Fix: Strengthen your posterior chain with sprint drills, hip thrusts, Romanian deadlifts, and sled pushes.

6. Inefficient Breathing

Mistake: Holding your breath or breathing too shallowly.

Fix: Focus on deep, rhythmic breathing in through the nose and out through the mouth to keep oxygen flowing and prevent early fatigue.

7. Lack of Strength & Mobility

Mistake: Weakness in key sprint muscles and poor mobility leading to inefficiency.

Fix: Incorporate strength training (squats, deadlifts, lunges) and mobility work (hip openers, dynamic stretches) to improve power and range of motion.

Final Takeaway

Speed comes down to mechanics, power, and efficiency. Fixing these common mistakes will help you sprint faster, stronger, and with better technique.

Next Steps:

• Record yourself sprinting and analyze your form.

• Incorporate sprint-specific strength and mobility exercises.

• Practice sprint drills to reinforce proper mechanics.

Chapter 1 of my new book…..coming soon.

 Introduction to Speed Training

In the realm of athletics, speed as a cornerstone of performance excellence. The ability to move swiftly and powerfully is not only a fundamental component of success in competitive sports but also a skill that can be honed and optimized through structured training. This chapter serves as a foundational guide to understanding the significance and principles of speed training for athletes looking to enhance their sprinting capabilities.

The Value of Speed in Athletics

Speed is a defining factor in numerous sports, from track and field to team sports like soccer, basketball, and. Athletes who possess exceptional speed gain a competitive edge, enabling them to outrun opponents, react quicker, and cover ground with efficiency. Whether it's sprinting down the track, chasing after a ball, or making explosive movements on the court, speed plays a critical role in determining success in sports.

Principles of Speed Development

Speed training is a multifaceted endeavor that involves a combination of physiological, biomechanical, and psychological elements. It encompasses various training methods aimed at improving sprinting mechanics, enhancing power output, increasing stride length, developing acceleration and top-end speed, and fostering rapid reaction times. By focusing on these key aspects, athletes can systematically enhance their speed potential and performance.

Setting Goals and Establishing Baseline Metrics

Before embarking on a speed training program, athletes and coaches must set clear and actionable goals that align with their competitive aspirations. Establishing baseline metrics through performance assessments, such as timed sprints, agility tests, and strength evaluations, provides a benchmark for progress tracking and goal attainment. By understanding where they currently stand in terms of speed and performance, athletes can tailor their training plans to address specific areas of improvement effectively.

The Path Ahead

As athletes delve into the realm of speed training, they will encounter a spectrum of training modalities, drills, techniques, and strategies designed to elevate their speed and overall athletic prowess. Through dedication, consistency, and a commitment to continuous improvement, athletes can embark on a transformative journey toward unlocking their full speed potential and achieving peak performance on the track, field, or court.

This chapter serves as a springboard for athletes entering the realm of speed training, laying the groundwork for a comprehensive and systematic approach to developing speed and sprinting proficiency. By embracing the principles outlined in this chapter, athletes can embark on a transformative journey toward becoming faster, more explosive, and more formidable competitors in their respective sports.