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.
Kansas State University Head Track and Field Coach, Cliff Rovelto, provides you with a great drill for working on sprint mechanics that will help with the max velocity phase of the hurdle events. Here, the athlete performs an “A” Run over 4 banana hurdles. This will teach sprint mechanics for the later part of the hurdle event.
One athlete performs this drill. The athlete is staying tall with his thighs parallel to the ground, an important part to applying force into the ground. Coach Rovelto gives an excellent explanation of this drill and goes into why drills are done during practice. This is a great drill to teach running tall and the importance of front side mechanics in applying force into the ground. This drill can be done all year and in any gym or track complex to help give greater meaning to why sprint mechanics are so important during the second half of any sprint/hurdle event.
Clemson University Director of Track & Field, Lawrence Johnson, shows us a great block start drill using a medicine ball and a section of high jump mat. The athletes perform a double leg two-handed squat throw onto the high jump mat, simulating the explosive takeoff of a block start.
Several athletes are shown performing the drill and many coaching points are given. This is a great drill to isolate one of the basic power movements of the block start. Use this drill prior to outdoor practice or as a station in a med ball circuit during the general fitness phase of the season.