Setup: Two people: the runner and the partner, the partner is called the anchor with a belt and strap, a 6-10 lb. medicine ball, 3 cones.
Pattern: Straight ahead sprint with the runner and anchor moving together. The runner always holds the medicine ball with two hands, in the middle of the body, belly button high.
Execution: The runner will sprint with correct sprint mechanics while the anchor jogs to provide the right amount of resistance.
Coaching points: The anchor is not fighting against or trying to stop the runner. The runner is to maintain good running posture; if they are not able to, then the resistance is too great. When the runner holds the med ball, it will cause the shoulders to rotate more than normal without the arms to stabilize the torso.