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
Standing High Jump Drill
Purpose Stresses a good layout position from the high jumper. Setup You need a stable box that is able to withstand the pressure of a jump.The box should be placed about 2 feet
Javelin Stretch Drill
Purpose Improves flexibility and allows thrower to build greater momentum for their throw. Setup You need a pole or a flat surface like a wall – something that is strong enough to support
Extension Landing Drill
Purpose Athletes learn how to squeeze out a few extra inches at the end of a jump. Setup Work on this drill with a stage (as in a gymnasium) and a large pit
A Position Drill
Purpose Teaches proper sprinting posture and sprint mechanics. Setup You need a clear area of track. How it Works Runner marches, jogs or runs forward. With each step runner brings that side of the body
Running Between Hurdles Drill
Purpose Hurdler develops proper rhythm between hurdles. Setup You need several boxes (like pizza boxes). Place the first about six feet beyond the eighth step mark. How it Works Hurdler runs from the blocks to
Mile Interval Drill
Purpose Helps runner develop sustainable speed. Setup You need an open track. How it Works Runner runs 1600m at a slow jogging pace.Runner rests for two minutes. Runner runs another 1600m and tries to shave