Championship Productions Blog

Archives by Tag 'Relays'

Improve Form and Mechanics of Sprinters!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

University of Iowa director of track & field/cross country, Joey Woody, helped his team set seven school records in 2015. In this clip, Coach Woody presents a drill designed to work on the form and mechanics of athletes, putting emphasis on applying the foot in the proper position to generate rhythm.

Acceleration Line Drill

Drill Summary: Begin by starting in a 2 point position with the toe extended over the starting line on the track. Put weight over the front leg and start in a leaning position. To begin, fall forward into an acceleration position and begin running, gradually increasing stride distance down the track. Remember to use a low ankle recovery and keep the arms moving.

Keys to the Drill:

1) Foot position.
2) Rhythm.
3) Low ankle recovery.
4) Hip displacement.

This video came from Championship Productions’ video “Sprints & Relays Strategies and Training.” Browse through other world class Track & Field videos at!

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Use Accelerated Movement Drills for Sprints and Relays!

By Kevin Fitzpatrick - Last updated: Friday, January 1, 2016

Director of Track & Field/Cross Country at the University of Iowa, Joey Woody, runs an athlete through a series of drills designed for the sprints and relays. Once these drills have been executed, athletes will know how their feet need to strike the ground to drive their body forward in a race.

Ankle Hops & Acceleration A Skip/March

Drill Summary: There are two main drills in this video.

Ankle Hops – Hop forward, working on hitting the ground, exploding up, and come back into a dorsi-flexed position in the air. It’s important to maintain a small bend in the knee, stay tall and pull the toes up. Coach Woody does this drill every day to strengthen athletes’ shins and ankles to be explosive. This drill can be done forward, backward and laterally.

Acceleration A Skip/March – Focus on swinging the leg from the hip and keeping your knee up in front. The march is in a walking motion (remember to swing arms and get the knees up) and the skip is at a faster pace that focuses on being active when the leg goes down into the ground.

Keys to the Drill:

1) Explode up.
2) Keep feet close together.
3) Swing the leg from the hip.
4) Keep your knee up in front.

This video came from Championship Productions’ video “Developing Speed & Power for Sprints, Relays and Hurdles.” View other world class Track & Field videos!

Accelerate Faster in Sprints and Relays!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Texas State University head coach, Dana Boone, helps athletes improve their acceleration by perfecting their body position when running. By leaning forward and pushing down into the track, runners will be able to use their legs to spring forward quicker on the track.

Acceleration Technique Drills

Drill Summary: The first drill in this acceleration series is the “Wall Push.” To execute the Wall Push, the runner leans against a wall and lines up their body from their head to their heels. To begin, they lift their left leg up, then push back down into the ground under their hip. Remember to keep the knees flexed and toes pointed up.

The second drill is the “Wall Walk Up,” which works on transitioning from acceleration into a full sprint. The motion is the same as the Wall Push, except the athlete takes gradual steps forward until their body is perpendicular with the ground.

The third and final drill is “Wall Switches.” In it, the coach calls out a leg to lift up first, and the athlete alternates lifting legs from there on out every time the coach says “switch.”

Keys to the Drill:

1) Knees should be flexed.
2) Runner should be on their toes.
3) Push back into the ground.
4) Maintain a good stance.

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

Master the Relay Handoff for Faster Times!

By nate.landas - Last updated: Friday, May 24, 2013

Texas A&M Head Coach, Pat Henry, is ranked third all time in NCAA title wins! In order to accomplish an excellent sprint relay handoff, Coach Henry stresses the idea that you must have good sprint mechanics.

Your athletes should be on one side of the lane, one taking the inside, one taking the outside, to avoid tripping or running into each other.  When the incoming runner makes the call for the hand-off, the outgoing runner should bring the hand up high with an open palm, providing a clear target. The incoming runner should hand the baton in one quick pushing motion.  No time should be wasted, and no motion should be wasted.   Relay racing should be one of the most enjoyable aspects of a track team, but as Coach Henry points out, it also carries the responsibility of hard work and concentrated effort.

Check out this world class DVD, Texas A&M Track & Field Series – Drills and Progressions for Championship Sprints, Starts and Relays, to view another excellent instructional clip.  See what other Relay DVDs we have in our expansive Track & Field DVD collection.

New Track DVDs featuring Clyde Hart!

By nate.landas - Last updated: Monday, February 27, 2012

Our newest Track & Field DVDs feature Clyde Hart.  He is the Baylor University Director of Track and Field and has experience coaching Olympic Champions!  Take a look at his new Track & Field DVDs called:

Coaching Championship Sprint Relays

  • Create great relay teams with average sprinters!
  • Learn the dos & don’ts for 4×100, 4×200, and 4×400 relay success
  • Learn to explain and demonstrate the proper technique for exchanges
  • Clyde Hart has coach 20 National Championship relay teams
  • Coaching Your Athletes to Be Their Very Best

  • Motivate your athletes to achieve their very best
  • Customize Hart’s outstanding, proven training philosophies to fit your program
  • Establish workout and meet routines for your athletes that work for them
  • Create your own athlete-centered coaching philosophy
  • If you like these products, check out more Clyde Hart instruction below:

    Clyde Hart’s 200/400M Sprint Training Program
    Clyde Hart’s Speed Development for Track & Field


    Purchase all 4 DVDs in this post and save $40!

    Clyde Hart 4-Pack


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