KoachMe
Get started

Arm drive drill for youth track

Updated

In short

Arm drive is a beginner-level track drill. Your arms set the rhythm your legs follow. Fast, clean arms make your legs faster without you having to think about them. It builds sprint mechanics, rhythm and relaxation. It needs no equipment, and can be done in a driveway. This page lists 5 numbered steps and 3 common mistakes with their fixes. The demonstration video is AI-generated.

AI demoThis demonstration video is AI-generated: Koach Farm is an AI character, not a real coach. Real verified coaches review every drill before launch.

What does the arm drive drill build?

  • sprint mechanics
  • rhythm
  • relaxation

Quick facts

Sport
Track
Level
beginner
Equipment
None
Space needed
driveway

How do you do the arm drive drill?

  1. Stand tall

    Feet under your hips, chest up, shoulders relaxed.

  2. Bend to ninety

    Both elbows bent at about a right angle, and keep them there the whole time.

  3. Cheek to pocket

    Drive your hand up toward your cheek, then back down past your hip pocket.

  4. Straight lines

    Arms move straight forward and back, never across your body.

  5. Stay loose

    Hands relaxed, shoulders down. Tight shoulders make you slower.

What are the most common arm drive mistakes?

  • Mistake

    Arms crossing your body

    Fix

    Move them front to back like pistons.

  • Mistake

    Clenched fists and shrugged shoulders

    Fix

    Relax your hands and drop your shoulders.

  • Mistake

    Elbows opening up

    Fix

    Hold the ninety degree bend for the whole set.

Who demonstrates this drill?

Koach Farm, an AI-generated coach character

Koach Farm AI coach

High-energy fundamentals coach. The original.

There are 4 track drills like this one

Read every drill here for free. Inside the app your athlete also gets a training log, a stat sheet that shows how each number was verified, and the whole library. KoachMe is free during beta and nobody is charged, and anyone who signs up now is a founding member who keeps it free. No email needed to start.

Start training freeAll track drills

Something look wrong with this drill?

Coach or trainer? Apply to be listed on KoachMe — you set your own rate and keep 90% of it.