Wicket Runs
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Hamstrings, Gluteus Maximus
Secondary muscle groups
Quadriceps, Calves, Hip Flexors, Core
Movement pattern
Cyclical Sprinting
Training goal
Speed, Technique
Sport
General Athletic Development, Sprinting
Overview
Purpose. Run through a line of low wickets to groove upright sprint mechanics and consistent stride length at high speed.
How it fits the system. An intermediate-level cyclical sprinting entry in the Speed & Acceleration section, programmed to develop speed, technique. Related work in the library: Seated Arm Action Drill and Backpedal.
Primary muscles
Hamstrings, Gluteus Maximus
Secondary muscles
Quadriceps, Calves, Hip Flexors, Core
Movement pattern
Cyclical Sprinting
Equipment
Cones
Difficulty
Intermediate
How to Perform
1. Set low wickets in a line, with the spacing matched to the athlete's height and target speed.2. Build up over 15 to 20 metres so you arrive at the first wicket already near top speed.3. Run tall through the wickets with the hips high and the eyes level.4. Strike the ground under the hips and let each wicket set the stride rather than reaching for it.5. Run two to three metres past the last wicket before decelerating gradually.
Coaching Cues
- Run tall — stack ribs over pelvis and keep the head quiet.
- Strike the ground under the hip, not out in front.
- Think 'step over the opposite knee' rather than reaching.
- Let the wickets set the rhythm; do not chop or stretch to hit them.
Common Mistakes
- Reaching for each wicket and over-striding.
- Spacing the wickets too far apart for the athlete's current speed.
- Running with a forward lean that belongs to acceleration, not max velocity.
- Adding volume once ground contacts become heavy and noisy.
Progressions & Regressions
Progressions
Increase wicket spacing or entry speed once mechanics hold up, then progress to free flying sprints.
Regressions
Reduce spacing, lower the entry speed, or remove the wickets and run relaxed accelerations.
When to Use It
When to use
Early in a session when fresh, on a dedicated speed day.
When not to use
When fatigued, on consecutive days, or before the athlete can sprint with acceptable mechanics.
Programming
4 to 8 runs through the wickets with two to four minutes of recovery between repetitions.
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