Seated Arm Action Drill
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Deltoids, Latissimus Dorsi
Secondary muscle groups
Trapezius, Obliques, Rectus Abdominis
Movement pattern
Isolated Sprint Arm Mechanics
Training goal
Technique
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Isolate and refine the arm action that sets rhythm and counters leg rotation in sprinting.
How it fits the system. A beginner-level isolated sprint arm mechanics entry in the Speed & Acceleration section, programmed to develop technique. Related work in the library: Backpedal and B-Skip.
Primary muscles
Deltoids, Latissimus Dorsi
Secondary muscles
Trapezius, Obliques, Rectus Abdominis
Movement pattern
Isolated Sprint Arm Mechanics
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Sit tall on the floor with the legs extended and the trunk vertical.
- Bend the elbows to roughly 90 degrees.
- Drive the arms front to back, hand from the cheek to the hip pocket.
- Work for 10–15 seconds at sprint tempo without rocking the trunk.
Coaching Cues
- "Hand to the cheek, hand to the pocket."
- "Elbows stay in line, not out."
- "Shoulders relaxed, hands loose."
Common Mistakes
- Crossing the arms across the midline.
- Rocking the trunk to generate arm speed.
Progressions & Regressions
Progressions
Perform standing, then integrate into A-skips and wall drills.
Regressions
Slow the tempo and reduce duration.
When to Use It
When to use
Warm-ups and technical work in every speed session.
When not to use
Shoulder pain through the range.
Programming
3–4 sets of 10–15 seconds, 30 seconds rest.
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