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Kansas State University Head Track and Field Coach Cliff Rovelto shows us a great series of drills for working on dorsiflexion, which is a key element in the sprint/hurdle events. You will see how to perform a forward double leg hop over a series of 4” banana hurdles. During this exercise, the athlete is staying tall and applying force into the ground with his feet.
These drills can be done all year and in any gym or track complex.
The penultimate and ultimate steps are the focus of Indiana State’s John Gartland here in this drill. Gartland explains how he reinforces the idea of keeping your ankles dorsiflexed and driving your knee throughout the drill. This drill can be done in the gym, on the track, or anywhere.
This drill is part of Gartland’s penultimate ultimate curriculum to achieve higher and higher jumps! The focus on dorsiflexion, high knee drive, and the incorporation of the arm block, make this a must for all high jumpers.
In this clip, Indiana State Pole Vault Coach Jeff Martin uses mini-hurdles to get his athletes to “run tall” and to focus on driving their knees in a smooth running motion. Martin walks you through the progression and shows you how you can utilize those broken or cut-off pole vault poles that are laying around your storage areas.
The athlete works on acceleration and approach mechanics, while feeling what it’s like to hold onto a pole while performing these drills. The approach drills presented by Coach Martin are a requirement for any serious Pole Vault coach looking to add simple, easy to perform drills to their practices and help everyone from their beginners to their more advanced vaulters.
Any track coach will tell you that the approach is the key to the pole vault. In this segment Indiana State Pole Vault Coach, Jeff Martin, takes you through a simple drill that will help your athletes improve their acceleration mechanics on the runway. Adaptable to any area coaches may have to practice, this drill only requires the athlete’s pole and a couple of cones.
The coach chooses the distance between the cones for the athlete to perform a progression of acceleration mechanics- ankle steps- high knees- jog- run. Athletes get the feel of the acceleration progression and coaches get an opportunity to provide simple verbal cues to improve the vaulter’s acceleration and approach in a controlled environment, while not taking up valuable run-way space.
John Gartland, 10x Missouri Valley Conference Coach of the Year, explains a simple drill that will get your athletes to lean from their ankles and improve their approach, leading to higher jumps. This drill will improve the flexibility in the ankles of your athletes and make them think about their approach footwork in an easy-to-follow way.
Gartland shows you how to set-up the drill, which is based on each individual jumper’s approach. A circle is drawn in chalk or tape on the track and athletes perform the drill while the coach provides feedback. This drill will help your athletes keep their speed at an optimum during their approach, because your jumpers will learn to not lose speed from the approach. This drill can be performed during any part of the season and will be a useful addition to any track coach’s high jump drills progression.