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Archives by Tag 'Sprints'

Gain More Momentum from Your Starts!

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

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.

Rollover Start

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!




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!




Essential Sprint Drills from Doug Case!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

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.

Sprint Drills

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!




Become an Explosive Sprinter by Using the “Hurdle Push” Drill!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

University of Illinois assistant coach Adrian Wheatley uses the “Hurdle Push” drill to teach his sprinters to apply force back into the ground when they’re running. It’s a simple drill, but can pay big dividends on the track for anyone who wants to become a more powerful runner.

Hurdle Push

Drill Summary: For this drill, you’ll need a cart that is used to transport hurdles or anything else that can offer some resistance on the move. The runner starts by taking a good stance and pushing off the ground on the balls of their feet, making sure to apply pressure back into the track. After running 10-20 meters, bring the cart to a halt. Coach Wheatley recommends two sets of three or two sets of four in this drill.

Keys to the Drill:

1) “Push” back on the track.
2) Run on the balls of your feet.
3) Drive through the cart/object.
4) Stop when the cart reaches a speed that it’s offering little resistance.

This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!




Warm-Up Sprinters with These Drills from Dana Boone!

By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015

Dana Boone, the Texas State University head track & field coach, teaches five warm-up drills for sprinters that help promote proper mechanics. Coach Boone has used these drills en route to coaching 53 All-Americans during her career.

Warm-Up Drills for Sprinters

Drill Summary: Drills included in the video are: A skips, high knees, straight leg bound, alternate fast leg and jump rope runs.

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




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