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.
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.
3) Low ankle recovery.
4) Hip displacement.
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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.
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!
If you’re not already training the rollover start technique, you’re costing yourself valuable time in your sprints! Adrian Wheatley, University of Illinois assistant coach, teaches his sprinters to wait until they feel their ankle to roll over, then push into the ground and take off.
Drill Summary: For the first progression, have the athlete start in the set position with their knee over their ankle. From there, have them slowly roll their body forward and push back into the track to take off. Do 4-6 reps.
For the second progression, do the same method as listed above, but start in a four point stance instead. Always make sure the athlete rolls forward and doesn’t push off too early or too late.
This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!
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.
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!
University of Arkansas assistant coach, Doug Case, uses the warm-up drills in this video to help prepare his runners’ bodies for competition. These drills will fire up the muscles athletes need the most during sprints, helping sprinters run their fastest while avoiding injuries.
Drill Summary: This clip shows three exercises for sprinters.
1. A March – Athletes walk forward and get their knees high in front of them, while also focusing on keeping their toes up with good body position.
2. A Skips – Athletes once again get their knees high and keep their toes up, but skip instead of walking.
3. Rotary Running – Athletes work on getting their feet to their butts while moving forward at a slow pace, but maintaining quick feet and good arm movement. After 10 meters of Rotary Running, have athletes use the same techniques as they sprint forward.
Keys to the Drill:
1) High knees.
2) Toes pointed up.
3) Don’t land on “mushy feet.”
4) Good arm movement.
This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Sprints.” View other world class Track & Field videos!