Championship Productions Blog

Archive for 'Track & Field' Category

Get Quicker Feet Using Ladder Drills!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

Baylor University director of track and field, Clyde Hart, has coached eight athletes to nine Olympic gold medals. Coach Hart relies on the ladder drills presented in this clip to help athletes increase the quickness of their feet.

Ladder Drills

Drill Summary: Set up a ladder or tape on the track with the horizontal bars about two and a half feet apart. Athletes line up on one side of the ladder and take turns running through it, getting one foot down between each bar. Coach Hart wants runners to land flat footed so it is more similar to how their feet hit the ground during a race, which will force them to prepare the trail leg more quickly for the next step. After runners have mastered the drill with the shorter interval, increase the distance between the ladder bars up to three feet.

Keys to the Drill:

1) Stay off of your toes.
2) Don’t lean too far forward.
3) Keep your eyes up, don’t look down at the ground.
4) Get the trail leg through quickly.

This video came from Championship Productions’ video “Clyde Hart’s Speed Development for Track & Field.” View other world class Track & Field videos!

Get Over Hurdles Smoothly and with More Endurance!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

Purdue University head coach Rolando Greene knows the importance of finding a rhythm when attacking hurdles. In this drill, athletes work on endurance and their three-step and five-step hurdles.

Hurdle Rhythm and Endurance

Drill Summary: Set up a row of hurdles with each hurdle 21 feet apart in a straightaway. Coach Greene recommends 5-15 hurdles in the row. Athletes sprint through the course making sure to step three times between each hurdle. Alternate working on getting the lead and trail leg over the hurdle on each rep.

Keys to the Drill:

1) Hips square to the hurdle.
2) Lead knee lifted to the height of the hurdle.
3) Compact the torso.
4) Trail leg fires straight up and down.

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

Learn Adrian Wheatley’s Exercises for Max Velocity!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

Adrian Wheatley, sprints and hurdles coach at the University of Illinois, uses these exercises to prepare his athletes for max velocity training. Runners must be ready to put their bodies through rigorous training or they won’t be able to perform their best and risk succumbing to injury.

Max Velocity Drills

Drill Summary: In this video, there are seven different warm-up drills to be used before a sprinter goes through max velocity training. The drills include: toe taps, butt kicks, straight-leg shuffle, ankling, high knees, A-skip and backward run.

Keys to the Drill:

1) Toe taps: hit the ground on the ball of the foot.
2) Butt kicks: knees up, pull feet straight up.
3) Straight-leg shuffle: small shuffles, tall posture.
4) Ankling: relax the upper body.
5) High knees: shoulders stacked over the hip.
6) A-skip: tall posture, keep toes upright.
7) Backward run: reach long, open the hips.

This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!

Train Jumpers to be Patient in the Air!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

In order to get maximum distance in the long jump, athletes need to train themselves to be patient while flying through the air. In this drill from University of Idaho director of track & field Tim Cawley, jumpers will learn to jump using a short step and hold their drive knee in the air.

Long Jump Drill w/ Incline Board

Drill Summary: For this drill, you’ll need an incline board and you’ll need to place a high jump pit in the landing zone. Athletes line up in a single file line that will allow them to take a 10 yard run-up. Individuals take turns running and taking off of the incline board, making sure to hold their drive knee steady through the air until they land on the high jump pit.

Keys to the Drill:

1) Good hold.
2) Good drive knee.
3) Run through the incline board.
4) Single arm takeoff.

This video came from Championship Productions’ video “Curriculum Guide for the Long Jump and Triple Jump.” View other world class Track & Field videos!

Work on the High Jump with Cliff Rovelto!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

USA Track & Field master coach Cliff Rovelto presents three drills that train athletes to be better high jumpers. These drills will improve the penultimate step and ability of athletes to be quick off their feet.

Circle Popoffs, Hurdle Popoffs, and Penultimate Leg Strengthening

Drill Summary: For the circle popoffs, athletes run in a circle with a diameter of about fifteen yards. On every other step, execute a popoff. After doing that for a few times, run in the circle and do a popoff on every step. Make sure to do this in both directions to work both sides of the body. For hurdle popoffs, place four hurdles on their sides, about 4-5 feet apart in a line. Athletes jump over every hurdle, working on getting flat-footed contact and being quick off their feet. Finally, for the penultimate leg strengthening drill, athletes start down in a low position in front of the pit and bar with their penultimate leg forward while holding a rod on the back of their shoulders. To execute a rep, the athlete steps through, making sure to keep their low leg parallel to the ground.

Keys to the Drill:

1) Quick on your feet.
2) Flat-footed contact.
3) Shoulders should be square.
4) Chest out.

This video came from Championship Productions’ video “Cliff Rovelto’s Complete Guide to the High Jump.” View other world class Track & Field videos!


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