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Archives by Tag 'AAU Track & Field'

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!




Learn to Throw the Discus with Correct Posture and Alignment!

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

Want to get the most out of every throw without putting too much stress on the body? Check out this posture and alignment drill from University of Nebraska throws coach Carrie Lane that will teach your discus throwers correct form.

Posture & Alignment Drill

Drill Summary: For this drill, athletes need a pole and a line to stand on. To begin, the athlete puts the pole on (and parallel to) their shoulders. Next, they set up in the stand throw position with their back foot on the line and their lead foot just off it. When taking their initial position, it is important for the athlete to line the pole up exactly perpendicular to the line on the ground. The next step is to rotate the lower body while keeping the pole in the same position. Coach Lane teaches her throwers “Tony Hip”, or toe-knee-hip. If the thrower moves their body in that order, they’ll execute better throws. The last step of the drill is to rotate the body to the target and finish with the pole over the athlete’s head.

Keys to the Drill:

1) Rotate the right foot on the initial movement.
2) “Tony Hip”
3) Keep the pole perpendicular to the line on the ground.
4) Finish with good balance.

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




Shift Weight Correctly to Maximize Shot Put Distance!

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

Craig Carter, University of Arizona throws coach, knows the importance of a proper weight transfer for shot putters. In this drill, athletes will learn to step into their throws to achieve maximum distance.

Non-Reverse Stand Throw w/ Box

Drill Summary: For this drill, you will need a 4-inch box. Place the box at the front of the throwing circle. The athlete starts the drill by standing with both feet on the box, with the leg opposite of their throwing arm closest to the target. The first movement the athlete makes is a step back with their back leg, while also stretching out their non-throwing arm toward the back of the throwing circle. Once they’ve reached this position, the athlete rotates, shifts their weight up onto the box and explodes forward to throw the shot put.

Keys to the Drill:

1) Block the left side.
2) Get the right side up.
3) Stretch the left arm out.
4) Square up to the target to finish.

This video came from Championship Productions’ video “Mega Drills for the Shot Put.” View other world class Track & Field videos!




Work on Horizontal Jump Landings and Jump Mechanics!

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

USC assistant coach Michael Pullins uses the “Standing Landing Drill with a Hurdle” for two main reasons. First, coaches can observe the athlete’s jumping form; second, the athlete can practice landings on horizontal jumps. This is one of many drills that USC runners turned Olympians keep in their training routines after college.

Standing Landing Drill with a Hurdle

Drill Summary: Set up with one hurdle on its side at the beginning of the sand pit and another one upright, about five feet before it on the runway. Athletes start behind the upright hurdle. To begin, the athlete jumps over the upright hurdle and lands between it and the hurdle on its side. After landing the first jump, the athlete immediately jumps again over the second hurdle into the sand pit. Coaches can alter the drill to add as many hurdles as they want before the final jump.

Keys to the Drill:

1) Arm activity.
2) Balance.
3) Posture.
4) Landing.

This video came from Championship Productions’ video “25 Tips & Drills for Coaching Horizontal Jumps.” View other world class Track & Field videos!




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