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What skills and drills can a sprinter do to work on quickness and turnover?

There are many ways for sprinters, jumpers, and hurdlers to increase quickness and turnover.  Ladder drills in which the athlete hits a designated mark laid out on the track or grass is great for quickness. The athlete can either go forward, sideways, or zig-zag back and forth. Ladder drills are also good for agility. Running hurdles that are very close together (and low) require the athlete to quickly get their feet down or risk crashing into the next hurdle. Plyometrics and medicine ball exercises are great ways to develop power throughout the body which in turn creates quickness. Running at full speed down the track for thirty meters or more develops pure speed and carries over into quickness. A towing cable (bungee) is another way to create a great amount of turnover speed.

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