Coach Khmel begins this short-sprint presentation with a maximum velocity development segment that is designed to improve quickness for the first 30 meters. He includes quickness drills for knee drive as well as arm quickness. Next, Khmel focuses on build-up drills designed to get the sprinter to a speed that he or she will carry for the duration of the event. Khmel stresses that speed is based upon frequency and length of stride and shares drills that assist in determining these factors for a sprinter. In his final segment, Khmel shares technical strategies of the block start. His instruction focuses upon the need to individualize the start sharing technical tips along with common errors and corrections that will help you build the ideal start for your sprinters. Throughout each segment, Khmel offers ongoing technical narration with performance tips for short sprint development.

35 minutes. 2009.

Beginning with basic running drills, Coach Khmel begins with back kick drills to focus on low leg recovery form. Along with the low leg focus, Khmel shares strategies for attaining and maintaining a tall posture for ideal running form. He adds high heels followed by high knees to complete drilling the components of the running stride. Khmel moves to the mechanics of proper arm movement with stationary arm motion that focuses on keeping the shoulders stable while maintaining proper motion. He also details the ideal arm angles during the running motion. Adding arm motion to the running stride completes the proper running form. In the next segment, Running the Bend, Khmel presents a drill sequence that teaches techniques and strategies for the proper form in the bend in order to allow maximizing speed out of the curve. Khmel's coaching of the demonstrators throughout the presentation offers invaluable information on how to see and correct errors that long sprinters commonly make in these events.

38 minutes. 2009.

Smith and Marsh show you and your athletes how to start better, sprint faster, and cut time off your relays. Coach Smith holds the world record for the 440 yard dash (:44.5) and Marsh was the '92 Olympic champion at the 200 meters (:19.73). This tape will maximize your training and technique efforts in the 100-, 200-, and 400-meter dashes, as well as the 4x100 and 4x400 meter relays. Smith and Marsh present the key ingredients for a sound sprint program: correct running mechanics, proper starts, race strategy, workouts and training pattern, and relays technique.
1991. 42 minutes.

Long recognized as one of the top sprint coaches in the sport, Coach Holloway believes that the make-up of a successful sprinter must include the ingredients of power, flexibility, elasticity and the willingness to be a student of the event. Holloway strives to adapt those ideas to the training and competitive arena. Drills are done for endurance and to teach the body to do things in a proper way. The ground strike of the foot is the focus of these sprint drills. The dribble series involves five footwork drills in the warm-up mode. The start is a vital component that sets of the rhythm and flow of the sprint. Holloway uses an athlete to demonstrate the proper starting position and includes the common errors made when starting. The Race Model for the 100 m sprint is broken down into three areas: drive from the blocks, acceleration phase and the maintenance phase. Patience is the key to the drive phase, pushing to 30 m. For the 200 m race, Holloway teaches the sprinter how to attack the curve and reinforces the principles of running the straightaway. The 400 m sprint is broken down into five phases. Acceleration is the key to the first 30. Being aggressive - yet in control - is a key to the middle phases of this race. In the last phase, sprinters are taught to be calm and focus on the proper sprint movements. Race footage shows the breakdown of each of the fundamentals of 100 m, 200 m and 400 m sprints.

32 minutes. 2007.

This excellent program covers speed, sprint mechanics, warm-up and drills, starts, acceleration mechanics, training and seasonal planning. Speed is defined as the product of stride length and stride frequency; Fitzgerald works to improve both variables in his program. He demonstrates bounding exercises that can increase strength through plyometrics. Sprint mechanics include posture, arm action, stretch reflex and leg action. Warming up, important to sprinters, is presented via drills and aerobic conditioning exercises. Many excellent start and acceleration drills are also included. Sprint training is the heart of this presentation and begins with repetition training. Key components are specific distance in specified time, recovery time and distance. Various examples of repetition training are illustrated. Also included are high lactate training and peak speed training. The seasonal plan includes designing a calendar, which is divided into four phases: pre-competition, early competition, competitive and championship.

58 minutes. 2007.