Championship Productions Blog

Archives by Tag 'AAU Track & Field'

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!




Throw the Javelin with Proper Mechanics!

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

Debra Farwell, Washington State University associate head coach, runs through three grips that can be used to throw the javelin, as well as arm movement through the throwing motion. Teaching your athletes these techniques will help them get that extra boost needed to set a personal record.

Throwing Mechanics

Drill Summary: There are three main grips that a javelin thrower can use. The first grip is the Finnish grip, which is executed by placing the thumb and the middle finger on the top of the grip and wrapping the index finger around the side of the javelin. The second grip is the American grip, which is simply placing the thumb and index finger on the top of the grip. The third grip is the Fork grip, in which the thrower puts their index and middle fingers at the top of the grip.

Keys to the Drill:

1) Roll the wrist up to protect the elbow.
2) Tip of the javelin should be at eye level when beginning to throw.
3) The elbow should be higher than the shoulder on the follow through.
4) Don’t sidearm the javelin – it could lead to injuries.

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




Work on Linear Direction with Your Throwers!

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

If your throwers are struggling to get their momentum moving in a single direction during their tosses, look no further than these drills from University of Akron throws coach Brian Forrester. The “Walking Pivot” and “Float/Float Sting” drills are designed to help athletes get their release straightened up.

Walking Pivot & Float/Float Sting

Drill Summary: In the Walking Pivot, athletes set up in position 2, load their left knee, step in with a pre-cocked right foot and do a wheel drill over the top. Continue to do this going forward in a straight line. For the Float/Float Sting, set up in position 2 once again, shuffle step with the left foot twice, then execute a Sting. After doing one rep, return to the starting position and repeat.

Keys to the Drill:

1) Load the left knee.
2) Pre-cock the right foot.
3) Good posture.
4) Get things moving in the same direction.

This video came from Championship Productions’ video “The Big Throws System.” View other world class Track & Field videos!




Get Athletes Used to Every Hurdle Height!

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

Dr. Tommie White, University of Southern California assistant coach, uses the “Desensitization Hurdler’s Drill” to help hurdlers get better at jumping over different hurdle heights. By alternating the height of every other hurdle in this drill, athletes are forced to be consistent with their jumps and maintain speed over the varying hurdles.

Desensitization Hurdler’s Drill

Drill Summary: In this drill, alternate the height of every other hurdle for your athlete. As they become more comfortable running and jumping over those hurdle heights, gradually increase the heights until the hurdles are as high as desired.

Keys to the Drill:

1) Rhythm.
2) Timing.
3) Quickness.
4) Overcoming fear.

This video came from Championship Productions’ video “Drills & Technical Skills for Hurdling.” View other world class Track & Field videos!




Promote Square Shoulders while Hurdling!

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

Karim Abdel Wahab, Colorado State assistant coach and member of the Egyptian Olympic staff, uses the “Walk in Through the Hands” drill to get his athletes to keep their shoulders square over the hurdle and train them to keep their trail leg tight to their body.

Walk in Through the Hands

Drill Summary: Line up a row of five hurdles back-to-back. Athletes begin by walking up to the first hurdle and placing their hands on the outside of the hurdle. Next, they bring up their non-dominant leg, keep their hands on the hurdle, and step over the hurdle. Do this for all five hurdles, then go back to the start and step with the dominant leg. It’s important to work both legs so athletes maintain good balance and avoid injury.

Keys to the Drill:

1) Trail leg tight.
2) Heel close to the butt.
3) Slight upper body lean.
4) Shoulders square forward.

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




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