If you’re not already training the rollover start technique, you’re costing yourself valuable time in your sprints! Adrian Wheatley, University of Illinois assistant coach, teaches his sprinters to wait until they feel their ankle to roll over, then push into the ground and take off.

Rollover Start

Drill Summary: For the first progression, have the athlete start in the set position with their knee over their ankle. From there, have them slowly roll their body forward and push back into the track to take off. Do 4-6 reps.

For the second progression, do the same method as listed above, but start in a four point stance instead. Always make sure the athlete rolls forward and doesn’t push off too early or too late.

This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!