To complete this drill you will need a set of victory ropes and a ladder. A coach or anchor will also be necessary. Notice in the video below the anchor must be able to move quickly with the athlete applying the proper amount of resistance. Towards the end of the sequence there will also be a sprint out.
How to build a longer stride length
Stride length is built by resistance running. You can also do this type of training by running hills. Overall the key to speed is stride length and stride frequency. During this style drill we will focus on stride length. Notice as the athlete runs forward into the resistance of the victory ropes we can adjust the amount of resistance applied. A good indication of the proper amount of resistance is shown through the ladder portion. If the athlete cannot maintain fast precise feet through the ladder, then the anchor is applying too much resistance. Each athlete should also maintain proper form with explosive movements during the entire exercise.
10 to 12 resistant repetitions is a good rep range for this specific drill.
The turn is important
As the athlete leaves the ladder portion of the exercise he or she will then turn the corner for a sprint out. This technique is important for the anchor to complete properly. The inside hand should throw the victory ropes around the athletes so that there is no more resistance applied. The athlete will then change direction and sprint quickly through the cones. The first half of the exercise will load the muscles, and the back half of the sprint will allow the body to move with the extra muscle activation.