Kansas State Director of Cross Country and Track and Field, Cliff Rovelto, shares a drill that teaches athletes how to have an active landing rather than a passive landing. Coach Rovelto explains how proper landing technique can prevent injuries and extend your jump six to eight inches.
Setup: The athlete places a chair in the long jump pit and sits in it. The athlete sits in the position where the upper body is vertical, the legs are extended as much as possible. The toes are dorsiflexed and the arms are alongside the hips. The athlete then drives the arms and hips forward. Once the heels make contact with the sand, the athlete lift the legs, rather than letting the feet dig into the sand. The coach is behind holding the chair, and pulling it out as the athlete drives forward.
Cliff Rovelto has experience working with elite athletes and knows what it takes to build championship hurdlers and sprinters. You will learn a great drill for working on max velocity, which helps you maintain form in the later part of the sprint/hurdle events. The athlete will perform an “A” Run with his arms extended over his head.
The reason for the arms to be extended overhead is to force the athlete to stand tall when performing the “A” Run. The athlete is staying tall and applying force into the ground with his feet. This drill can be modified for younger athletes by using a medicine ball instead of a bar.
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.