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Archives by Tag 'Track & Field DVD'

Learn to Throw the Discus with Correct Posture and Alignment!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

Want to get the most out of every throw without putting too much stress on the body? Check out this posture and alignment drill from University of Nebraska throws coach Carrie Lane that will teach your discus throwers correct form.

Posture & Alignment Drill

Drill Summary: For this drill, athletes need a pole and a line to stand on. To begin, the athlete puts the pole on (and parallel to) their shoulders. Next, they set up in the stand throw position with their back foot on the line and their lead foot just off it. When taking their initial position, it is important for the athlete to line the pole up exactly perpendicular to the line on the ground. The next step is to rotate the lower body while keeping the pole in the same position. Coach Lane teaches her throwers “Tony Hip”, or toe-knee-hip. If the thrower moves their body in that order, they’ll execute better throws. The last step of the drill is to rotate the body to the target and finish with the pole over the athlete’s head.

Keys to the Drill:

1) Rotate the right foot on the initial movement.
2) “Tony Hip”
3) Keep the pole perpendicular to the line on the ground.
4) Finish with good balance.

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




Shift Weight Correctly to Maximize Shot Put Distance!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

Craig Carter, University of Arizona throws coach, knows the importance of a proper weight transfer for shot putters. In this drill, athletes will learn to step into their throws to achieve maximum distance.

Non-Reverse Stand Throw w/ Box

Drill Summary: For this drill, you will need a 4-inch box. Place the box at the front of the throwing circle. The athlete starts the drill by standing with both feet on the box, with the leg opposite of their throwing arm closest to the target. The first movement the athlete makes is a step back with their back leg, while also stretching out their non-throwing arm toward the back of the throwing circle. Once they’ve reached this position, the athlete rotates, shifts their weight up onto the box and explodes forward to throw the shot put.

Keys to the Drill:

1) Block the left side.
2) Get the right side up.
3) Stretch the left arm out.
4) Square up to the target to finish.

This video came from Championship Productions’ video “Mega Drills for the Shot Put.” View other world class Track & Field videos!




Work on Horizontal Jump Landings and Jump Mechanics!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

USC assistant coach Michael Pullins uses the “Standing Landing Drill with a Hurdle” for two main reasons. First, coaches can observe the athlete’s jumping form; second, the athlete can practice landings on horizontal jumps. This is one of many drills that USC runners turned Olympians keep in their training routines after college.

Standing Landing Drill with a Hurdle

Drill Summary: Set up with one hurdle on its side at the beginning of the sand pit and another one upright, about five feet before it on the runway. Athletes start behind the upright hurdle. To begin, the athlete jumps over the upright hurdle and lands between it and the hurdle on its side. After landing the first jump, the athlete immediately jumps again over the second hurdle into the sand pit. Coaches can alter the drill to add as many hurdles as they want before the final jump.

Keys to the Drill:

1) Arm activity.
2) Balance.
3) Posture.
4) Landing.

This video came from Championship Productions’ video “25 Tips & Drills for Coaching Horizontal Jumps.” View other world class Track & Field videos!




Use Mini Bands to Strengthen Runners’ Cores!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

To add on to dynamic stretching and running training, personal trainer Tom Green has his middle distance runners use mini bands to target the core. A fit core means more endurance and better resistance against fatigue, which could be the difference in the athlete’s next race.

Mini Band Routine

Drill Summary: Athletes will need mini bands to perform this drill, as well as a band they can hold with their hands to “pulse” during the drill. Athletes place the mini band around their ankles and begin by taking 10 steps to the right. In unison with every step, athletes pulse the band they’re holding by stretching it out in front of their bodies. After taking 10 steps to the right, they come back by taking 10 steps to the left. Next, athletes take 10 steps forward and 10 steps backward, using the same technique with the ankles, but instead pulsing the band they’re holding above their heads as opposed to in front of their bodies. The final move is to perform ten steps of carioca with the bands, alternating steps in front and steps behind.

Keys to the Drill:

1) Keep tension in the band when stepping.
2) Keep motion around the hip, not the spine.
3) Tighten the core.
4) Keep arms extended.

This video came from Championship Productions’ video “High Performance Drills for the Middle Distance Runner.” 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!




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