Elisha Brewer, University of Kansas assistant coach, teaches how to get into the correct position and posture for the hurdles with these hurdle mobility drills. Hurdlers work on keeping their upper body at a constant height while working on the form of their lead and trail leg.
Drill Summary: Set up a row of eight hurdles with about 3 feet between each hurdle. For the “Lead Leg” drill, athletes will do their reps on the left side of the row of hurdles. Walk forward, focusing on bringing the lead leg up and back down quickly while keeping the knee and arm connected. The athletes should keep their upper bodies at roughly the same height throughout the entirety of the drill.
For the “Trail Leg” drill, athletes do their reps on the right side of the row of hurdles. Walk forward, focusing on bringing the lead leg up, then following it with the trail leg over the side of the hurdles. The arm and knee should stay connected just like with the Lead Leg drill. Also, the athlete should always be on the balls of their feet, not their heels.
Keys to the Drill:
1) Legs up and down quickly.
2) Knee and arm connected.
3) Not much movement in the upper body.
4) On the balls of your feet.
This video came from Championship Productions’ video “Becoming a Champion: Hurdles for Girls’ Track & Field.” View other world class Track & Field videos!
A fun drill for athletes to use to practice their jumping technique is the “Circle Pops Drill” from University of Arkansas assistant coach, Travis Geopfert. High jumpers will target their explosion off the surface of the ground and work on executing a quick takeoff to maximize height.
Drill Summary: Set up two hurdles about ten yards away from each other, facing the same direction (the sides of the hurdles should be in a line). One by one, athletes take turns running around in a circle and jumping over the hurdles while running in the circle. The focus of the drill is on staying in a lean before jumping and getting off the ground quickly. Go around the circle twice, then have the next athlete begin their rep.
This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections High Jump.” View other world class Track & Field videos!
John Ridgway, Central Michigan University throws coach, uses the “Rotation Drill” to work on the balance of his discus throwers. By staying on the ball of their feet and having their body move as one unit, athletes will learn how to set up a solid base for every time they launch the discuss.
Drill Summary: Athletes progress from a quarter turn, to a half turn, to a 360 degree turn, to a 450 degree turn in this drill progression. In all four turns, the proper technique includes beginning in a balanced position with weight evenly distributed over both legs. Next, turn the left leg and have it lead the turn before transferring balance onto it. As the athlete starts to turn, their left side should be locked in and their body should move as a unit.
Keys to the Drill:
2) Chest up.
3) Shoulders level.
4) Move as a unit.
Peter Rea, Elite Athlete Coach and Coordinator at the ZAP Fitness Team USA Training Center, has athletes execute two 400s at 10k effort to warm them up for further distance training. The gear changing and tempo work within this workout will prepare runners to perform at peak potential.
Drill Summary: Before a workout, coaches mark off a 400 meter course for athletes to run. Athletes run the course at a 10k tempo and don’t worry about timing it. Between the 400s, athletes are given a short rest. Work on changing gears at different points of the run to prepare the body for e tempo-based workout.
This video came from Championship Productions’ video “Zap Fitness: Proven Training Methods for Distance Running Success.” View other world class Track & Field videos!
If you’re not already training the rollover start technique, you’re costing yourself valuable time in your sprints! Adrian Wheatley, University of Illinois assistant coach, teaches his sprinters to wait until they feel their ankle to roll over, then push into the ground and take off.
Drill Summary: For the first progression, have the athlete start in the set position with their knee over their ankle. From there, have them slowly roll their body forward and push back into the track to take off. Do 4-6 reps.
For the second progression, do the same method as listed above, but start in a four point stance instead. Always make sure the athlete rolls forward and doesn’t push off too early or too late.
This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!