Over Cones Drill
Purpose Jumpers improve rhythm and practice penultimate step. Setup Place three cones 5 meters apart on the track. How it Works Jumper uses a three-stride rhythm between cones. Jumper runs up to the first cone
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
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
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
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
Long Run Drill
Purpose Increases endurance, improves leg strength and increases the time you can hold onto a faster pace. Setup Find a fun route to run. How it Works In this drill, the athlete runs for a
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
Skipping Hurdles Drill
Purpose Works on getting lead foot over the hurdle. Setup Place a series of low hurdles approximately 5 to 6 feet apart. How it Works Hurdler starts 4 to 5 feet in front of first
Standing Plant Drill
Purpose Improves the plant technique. Setup You can run this drill with either with a full length pole or a pole stub. How it Works This drill starts from the standing point just before the