Distance: 30 yards there and back. Rest in between.
Big Arms: Big arms is a 75-80% run with an exaggerated arm swing that will increase stride length, if done properly. Your elbows should have a 90 degree bend at all times. Your arms directly influence your legs, so you want to be strong and technically sound to sprint at top speed on the football field. A common mistake is for athletes to straighten their arms on the back part of the swing, so work to maintain that bend throughout.