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Archive for 'Track & Field' Category

Train Pole Vaulters to Swing Correctly!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

Indiana State University assistant coach, Jeff Martin, discusses what it takes to execute a perfect swing and presents a couple useful training drills for this crucial step of pole vaulting. Achieving a fast and smooth swing will help pole vaulters generate more upward momentum in each rep.

The Swing

Drill Summary: To practice the swing, athletes will complete both a one arm swing and a two arm swing. For both swings, the athlete runs down the runway, plants the pole and performs a long, sweeping motion with their trail leg. As they raise off the ground, the athlete focuses on getting their hips above their shoulders as they come down and land on their backside.

Keys to the Drill:

1) Long, sweeping motion.
2) Hips above shoulders.
3) Imagine there’s a ball on the pit and kick it off.
4) Never throw your head back – keep it in a neutral position.

This video came from Championship Productions’ video “Curriculum Guide to the Pole Vault.” View other world class Track & Field videos!




Maximize Your High Jump by Perfecting Your Flight!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

One of the most important stages of the high jump is when the athlete takes flight. In this clip featuring Karen Gaita, assistant coach at East Stroudsburg State University, you’ll see how Coach Gaita trains high jumpers to raise their hips and lower their shoulders over the bar.

High Jump Flight

Drill Summary: For the stationary drill, athletes lay on the ground on their backs with their feet shoulder width apart and heels close to their butt. For the motion, athletes push their hips off of the ground using their shoulders and draw their knees outward, then hold that position for a few seconds. Do multiple reps.

For the dynamic drill in this clip, the athlete stands up straight, then begins to move their hips forward and draw their shoulders back. As their shoulders fall back to the ground, athletes should imagine their shoulder blades “velcro-ing” to their heels. It’s also important to remember to “look through the window” with the hands in front of the face.

Keys to the Drill:

1) Move hips forward.
2) Draw shoulders back.
3) “Velcro” shoulder blades to heels.
4) “Look through the window” with your hands.

This video came from Championship Productions’ video “Becoming a Champion: High Jump for Girls’ Track & Field.” View other world class Track & Field videos!




Key Plyometric Drills for Long Jumpers!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

Heidi Yost, assistant coach at Wichita State University, runs you through a few of her favorite plyometric drills to use with her long jumpers. Plyometrics are some of the most effective exercises for athletes who are looking to gain a boost to their jumping distance.

Plyometrics

Drill Summary: There are six plyometric exercises presented in the video.

1. Single Leg Pogo Jump – The athlete bounces on one foot rapidly, with minimal arm action. Focus on lifting the toe up.

2. Single Leg Butt Kick – The athlete brings their heel up under the bottom of their glute. Keep the knee pointed out and the back straight.

3. Single Leg Tuck Jump – The athlete brings their foot up underneath their hamstring, otherwise known as the “A” position.

4. Moving Single Leg Cycle – For this exercise, the athlete does a single leg pogo jump, single leg butt kick, and single leg tuck jump while running forward. Shoot for four complete cycles.

5. Tuck Jumps – The athlete brings both feet up under their hamstrings at the same time while using big arm action.

6. Power Bounds – The athlete runs forward and pushes off the ground horizontally, making sure their front knee is out in front and their front foot is under their ankle.

Keys to the Drill:

1) Know whether to swing arms or keep them stationary.
2) Always drill both legs (single leg drills).
3) Keep great posture.
4) Bounce off the ground as quick as possible.

This video came from Championship Productions’ video “Becoming a Champion: Long Jump for Girls’ Track & Field.” View other world class Track & Field videos!




Essential Sprint Drills from Doug Case!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

University of Arkansas assistant coach, Doug Case, uses the warm-up drills in this video to help prepare his runners’ bodies for competition. These drills will fire up the muscles athletes need the most during sprints, helping sprinters run their fastest while avoiding injuries.

Sprint Drills

Drill Summary: This clip shows three exercises for sprinters.

1. A March – Athletes walk forward and get their knees high in front of them, while also focusing on keeping their toes up with good body position.

2. A Skips – Athletes once again get their knees high and keep their toes up, but skip instead of walking.

3. Rotary Running – Athletes work on getting their feet to their butts while moving forward at a slow pace, but maintaining quick feet and good arm movement. After 10 meters of Rotary Running, have athletes use the same techniques as they sprint forward.

Keys to the Drill:

1) High knees.
2) Toes pointed up.
3) Don’t land on “mushy feet.”
4) Good arm movement.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Sprints.” View other world class Track & Field videos!




Leap Further with Stacey Smith’s Triple Jump Drills!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

Baylor University assistant coach, Stacey Smith, uses these drills to teach her triple jumpers the proper technique for maximum distance. Focusing on the hop, step and jump, coach Smith breaks it down to get athletes familiar with the desired feel on the runway.

Triple Jump Drills

Drill Summary: There are four different drills introduced in this video.

1. Three Step Drill: Step back with your non-jumping foot and focus on the first three steps, keeping everything linear and powering down the runway.

2. Approach Work: Start at the beginning of the runway and do 8-10 approaches, working on the runway and being consistent. Do this drill 2-3 times a week.

3. Hop Phase Drill: Focus on working the right/right or left/left hop through the cone. Also, keep the shoulders square and head and chest up.

4. Right/Right-Left/Left Drill: In this drill, the athlete works on both the right/right and left/left hops through the cone while keeping their shoulders square and head and chest up.

Keys to the Drill:

1) Work on the first three steps out of the back.
2) Keep everything in line & power down the runway.
3) Work the right/right or left/left hop through the cone.
4) Shoulders square, head & chest up.

This video came from Championship Productions’ video “Becoming a Champion: Triple Jump for Girls’ Track & Field.” View other world class Track & Field videos!




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