10 time MVC Coach of the Year John Gartland of Indiana State University has his high jumpers work on two things in the “Assistance Jumps With Box” drill: giving something to the ground (so it gives something back), and timing. Train your athletes using this drill, and they will soon be taking off the ground quicker and with more power.
Drill Summary: For this drill, you will need a jump box (coach Gartland uses an arched jump box in the video). Place the box where the athlete would do their take off before the drill. The runner executes a short run up (five steps) before using the sixth step to take off on the box. This will allow the athlete to jump higher than normal, so you may have to raise the bar.
Keys to the Drill:
1) Hit the “sweet spot” on the box.
3) Drive the knee.
4) Timing on top.
In these strength drills, Guatemala National Team throwing coach Erin Wibbels focuses on increasing athlete balance and muscle strength. Athletes will use a medicine ball to condition the shoulder muscles so maximum distance can be achieved with less effort on every throw.
Drill Summary: In “Popcorn” the athlete stands against the wall and bounces a medicine ball against the wall with their arm fully extended above their head. Do about 10-20 reps for each arm, depending on how good of shape the athlete is in. In “Kettle Corn” the athlete starts in the same position as Popcorn, but instead moves the arm down to 3 o’clock while bouncing the ball against the wall, then back up to 11 o’clock and finishing at 12 o’clock. Make sure to do both arms, and go up and down 2-3 times, depending on how good of shape the athlete is in.
Keys to the Drill:
1) Keep the elbow straight.
2) Balance weight between the legs.
3) Stand up straight.
4) Adjust the drill to how in-shape the athlete is.
This video came from Championship Productions’ video “Becoming a Champion: Glide & Spin Shot Put for Girls’ Track & Field.” View other world class Track & Field videos!
The extra space between the second and third hurdles in the “3-Step 5-Step 3-Step Drill” allows the athlete to sprint faster than they’re usually able to. This is why University of Arkansas assistant coach Doug Case uses the drill – to train his athletes how to handle the hurdles at overspeed.
Drill Summary: Set up four hurdles. The distance between the first and second hurdles should allow for a proper 3-step interval, followed by a 5-step interval between the second and third hurdles, and one more 3-step gap between the third and fourth hurdles. The athlete takes off on the coach’s command, focusing on reaching top speed during the 5-step interval so they can learn to hurdle running slightly faster than their usual pace.
Keys to the Drill:
1) Be very fast on the 5-step portion.
2) Step down quickly with the lead leg going over the hurdles.
3) Pull the trail leg through on a flat plane.
4) Develop a rhythm.
This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Men’s Hurdles.” View other world class Track & Field videos!
Long jump and triple jump coach Tim Cawley of Colorado State University uses this drill progression as the very first drill of the year for his horizontal jumpers, and continues using it throughout the year to promote the correct skills. Athletes will learn how to enhance their bodies’ capabilities to ensure maximum success in competition.
Drill Summary: You will need two boxes to jump on for this drill progression. Athletes focus on stabilizing landings and depth jumps throughout the progression of the drill. Make sure to land flat footed, have the knees at a slight bend and get the arms back and ready to go. Coach Cawley stresses a triple extension through the hip, knee and ankle for proper technique.
This video came from Championship Productions’ video “Curriculum Guide for the Long Jump and Triple Jump.” View other world class Track & Field videos!
Teach your hurdlers how to explode out of the blocks with this drill progression from Colorado State University assistant coach Karim Abdel Wahab. Coach Wahab wants runners to come out of the blocks with their body on one line through the knees, hips, shoulders and ears.
Drill Summary: Runners begin the progression with the lean and catch, where they practice keeping their body in line to get the feel for the proper position out of the blocks. Next, runners get on their knees and practice their arm separation, focusing on getting big separation between both elbows. Finally, both techniques are combined in the post up movement simulation.