Kristy Popp, former assistant cross country coach at Iowa State University, runs a couple athletes through stretching exercises designed for long distance running. The stretches in this video are designed to help runners become more flexible and also avoid injuries.
Drill Summary: There are three different stretches in this video that can be used after a cool down.
The first stretch is Groiners. The athlete sits on the ground with their knees bent and a little wider than their shoulders. In that position, they rotate their knees side to side, touching the ground (if they can) on every rep.
The second stretch is the Hurdle Trail Leg. For this exercise, find a fence or wall to hang on to. Face the fence/wall and act as if one of your legs is going over a hurdle. Make sure to go both backward and forward over the hurdle and work both legs.
The final stretch is Leg Swings. Use the wall/fence to anchor yourself, and swing your leg back and forth as well as side to side.
A great way to build power and explosiveness in your sprinters is to have them work out using a sled. In this clip, Ft. Worth Country Day High School head coach, Mark Brady, explains how sled training can be used in a sprinter’s workout regimen to enhance their speed on the track.
Drill Summary: The sprinter straps into a sled and works on running while pulling the added weight. Coach Brady starts runners with 15 pounds and gradually works them up to 45 pounds, at most.
Keys to the Drill:
1) Brings knees up, not down.
2) Hammer back with the arms and keep thumbs in the hip pocket.
3) Keep the body upright.
4) Hold acceleration position and maintain mechanics.
This video came from Championship Productions’ video “High School Coach’s Blueprint for Success: Sprints.” View other world class Track & Field videos!
Vince Anderson, Texas A&M University assistant track coach, shows you three frequency drills that he uses to train the Aggies’ hurdlers. These exercises will improve the technique of your athletes while also improving their foot speed as related to the hurdles.
Drill Summary: There are two frequency drills in this video. The first is the “Dribble Run,” in which athletes work on their recovery between hurdles for 30 yards. For the first 10 yards, hurdlers run forward and work on bringing their feet up and “stepping over” their calves. For the next 10 yards, they step over their crew socks, and for the last 10 yards they step over their ankles. The second frequency drill is the “Fast Leg Drill.” In this drill, athletes work on increasing their stride length every two steps. Coach Anderson places pieces of tape on the track that are at customized distances between each piece for each athlete. The goal is to stride out and hit every piece of tape (18-27 pieces).
This video came from Championship Productions’ video “Texas A&M Track & Field Series – Drills and Progressions for Championship Sprint Hurdles.” View other world class Track & Field videos!
University of Georgia throws coach, Don Babbit, teaches the correct grip and release needed to maximize shot put distance and develop muscle memory. The technique is demonstrated by Reese Hoffa, a two time Olympian and former world champion.
Drill Summary: There are two drills in this video. In the first, the thrower grips the shot put in their throwing hand, holds it up with their other hand, and practices releasing the ball straight into the ground. The second drill is the same thing, except the thrower releases the ball straight into the air and lets it fall back into the ground.
Keys to the Drill:
1) Let the shot put rest in your hand. Don’t squeeze it.
2) The shot put should sit where the meat of the hand and the fingers meet.
3) Release should be off the three middle fingers.
4) Shot put shouldn’t have any rotation coming off the hand.
University of Idaho director of track & field and cross country, Tim Cawley, stresses the importance of feeling and improving ground contact when training for the triple jump. In this clip, you’ll see a few different drills he has athletes do to make sure they’re getting the most out of their run up.
Drill Summary: There are three drills in this video.
Keys to the Drill:
1) Keep hips moving.
2) Land flat footed.
3) Roll foot forward.
4) Bounce off the ground.
This video came from Championship Productions’ video “Curriculum Guide for the Long Jump and Triple Jump.” View other world class Track & Field videos!