Distance: 15 yards running with no arms plus 15 yards releasing and using your arms for a total of 30 yards.
No Arms + Sprint: No arms to sprint is a progression that builds the working relationship between the arms and legs. For 15 yards, run with no arms and stay tall with your knees up. At the 15 yard mark, release your arms into proper position and sprint the next 15 yards for a total of 30 yards. You should notice a sudden acceleration when adding a strong arm swing to your mechanics, similar to coming off a blocker or breaking a tackle. The faster you can pump your arms, the faster your legs will want to go.