Pyramids Drill
Purpose Builds endurance. Setup Mark off the following intervals: 100 meters, 150 meters and then 200 meters. How it Works Runner starts off running for 100m, and
Rope Drill
Purpose Vaulter practices the inversion sequence that is part of vaulting. Setup You need a rope – like one hanging from a gymnasium ceiling. How it Works
Distance and Sprint Drill
Purpose This drill helps runners develop an end-of-the race burst. Setup You will need an open track for the runner to run a specific distance – depending on what
Lead Leg Drill
Purpose This drill focuses on the lead leg and helps the hurdler develop the best technique to get it over the hurdles. Setup You can set up an entire
Hip Pop Drill
Purpose Strengthens runner’s hip flexor muscle (iliopsoas) which important for sprinting. Setup Drill can be run anywhere. How it Works Runner stands. Runner kicks leg forward using a “hip punch”.Runner kicks opposite leg forward.Runner moves
Stick Drill
Purpose Sprinters learn to increase stride number and length, while decreasing timesapping ground contact. Setup Lay sticks about 4 feet apart for youths (increase to 5 feet between sticks for older runners) over
Sand Pit Drill
Purpose This drill focuses on plant and takeoff fundamentals. Setup You need a pole and the long jump sand pit. How it Works Vaulter places the top hand high on the pole. From a standing
Uphill and Downhill Runs Drill
Purpose Builds strength and endurance for the middle distance runner. Setup You need to find a hill that has a slight incline, but is about 150 to 200m. The incline should be about
Line Spacing Relay Drill
Purpose Runners practice passing the baton. Setup Four runners line up, with arms extended to maintain proper spacing. They line up along a surface with a line down the middle – like a