Improve Your Athlete’s Sprint Mechanics for Better Race Results!

With 33 National Titles and stints as The U.S Men’s National team coach at the 2007 World Championships Coach Pat Henry has established himself as one of the who’s who in U.S Track and Field. Establishing drills such as the wicket drill have helped Coach Henry’s athletes develop Max Velocity Posture, and mechanics that have helped win Numerous NCAA Championships.

Coach Henry walks you through how to set up the wicket drill for both males and females, and for various experience levels.

View an additional clip from Texas A&M Track & Field Series – Drills and Progressions for Championship Sprints, Starts and Relays.  See what other Sprints DVDs we have in our world class Track & Field DVD collection!


How is the drill set-up and run. Not very much information given regarding the specifics of the wickets or the athlete’s body positioning. How many reps and what is the total recommended distance?

Thank you for the comments and questions. The wickets for the women start at 5’5″ apart for a female that runs 11.0s-11.8s for the 100m early in the season. For the men the wickets start at 5’9″ apart if they run the 100m in 10.1s-10.8s, early in the season. Adjust the wickets according to your runners ability.

The distance progresses higher as the wickets go on. For example, for the women’s wickets the spacing between the 1st and 2nd hurdle is 5’5″ and between the 2nd and 3rd hurdle is 5’5″, then the distance between the 3rd and 4th hurdle is 5’8″ and between the 4th and 5th is 5’8″, and so on until you reach you the end. The men’s go up by three inches in the same manner. Also, the spacing between steps for the run up before the wickets begin gradually goes down three inches from the 5’5″(women)and 5’9″(men),until you reach the start of your run. Place 15-21 hurdles in a line using the hurdle space dimensions given earlier in this comment.

Sorry just to be clear do you mean the space between the 5th and 6th hurdle as well as the 6th and 7th would be 5’11” for women? And then between 7th and 8th and 8th and 9th would be 6′ 2″? Or are you saying they stay at 5’8″ from there out?

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