Ghost Hurdle Drill
Purpose Hurdlers work on race fundamentals, such as acceleration throughout the run, good stride rhythm and jumping form. Setup Set up hurdles as you would for a typical race; however, only set up
Walk/Run 400M Drill
Builds aerobic capacity and improves speed and endurance Setup You need an open track. How it Works Runner runs 12 400m intervals with a one minute recovery between each.The one minute recovery is spent
Lunge Takeoff Drill
Purpose Emphasizes the lunge position that is necessary after takeoff. Setup Use the regular long jump pit and approach. How it Works Jumper takes their normal approach and drives off the board.He or she immediately
Wall Drill
Purpose Improves the runner’s drive phase. Setup Runner stands approximately 1 meter from a wall. How it Works Runner places both hands against the wall with full arm extension.Runner’s trunk should be at 45 degree
Cone Hop and Bound Drill
Purpose Works on combining the first two elements of the triple jump. Setup You need one cone set up right after the takeoff board and enough room on the approach to have a
Cadence Drill
Purpose Improves leg turnover action. Setup You need an open track. How it Works Athlete jogs for 30 seconds counting the number of times his or her left foot hits the ground during that time
Crouch Start Drill
Purpose Develops a runner’s starting and acceleration abilities. Setup You need a clear area of track. How it Works Runner stands at the starting line. Runner crouches down and puts hand on rear-foot side down
Springboard Jumps Drill
Purpose Builds confidence and helps the high jumper learn the timing required of higher jumps. Setup Place a springboard or a ramp at the point of a jumper’s normal takeoff. How it Works The jumper
First Hurdle Drill
Purpose Hurdler develops their technique for going over the first hurdle. Setup Set up the starting blocks as done for the beginning of the race. Place one hurdle at the normal first hurdle