Jump To Run Drill

PURPOSE:

To improve a runner’s ability to explode and accelerate out of the blocks.

SETUP:

Setup 5  cones in a line about 20 meters apart.

Have the sprinters begin at one end of the line.

INSTRUCTIONS:

1. On the coach’s command, the athlete will drop the hips down into a standing long jump position, feel their weight move onto the balls of their feet and explode off the ground.
2. They will then land on one foot and accelerate forwards.
3. After a few meters of acceleration, they will slow down and jog the rest of the way to the next cone.
4. Repeat all the way down the track.

COACHING TIPS

• As they jump, they should be getting big extension on both legs before catching a foot on the ground.