Ins and Outs: Sprint-Float-Sprint Drill

A speed drill that alternates all-out sprint zones with float zones, where students hold their speed with less effort. It teaches staying relaxed at top speed and reaccelerating without breaking form.

How to play

1. Mark 4 lanes of 80 m with colored cones every 20 m: acceleration (blue), sprint (red), float (yellow) and sprint (red) (3 min).
2. Explain the float: same stride, loose shoulders and face, no braking, like coasting a car in neutral (2 min).
3. Groups of 6 per lane. First round at 70% to learn the zone changes; walk back outside the lane (4 min).
4. Four reps at 90-95% in waves of 4 on the whistle, with 2 minutes of walking recovery (8 min).
5. On each rep, a partner watches from the side for tight shoulders or braking when entering the float zone.
6. Group talk: which zone is hardest and why relaxing helps you run faster (3 min).

Rules

• No braking or changing lanes in the float zone.
• Start only on the whistle and when the lane is clear.
• Safety: leave 20 m to slow down at the end and stop right away at any muscle twinge.

Variations

Adaptations

• Limited mobility: in a wheelchair, alternate hard pushes and gliding in 10 m sections.
• Deaf or hard of hearing: start on an arm drop and use highly visible colored cones.
• Lower fitness level: three reps at 80% with 3 minutes of rest.

Learning goals

• Hold speed while keeping muscles relaxed.
• Reaccelerate without losing running form.
• Observe a partner and give technical feedback.

Equipment for a class of 25

• cones: 20
• whistle: 1

Teacher tip

Students tend to slow down in the float; insist that their speed should look the same from the outside. Do this drill early in class while students are fresh.

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