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
Long Distance (3000-Cross Country)
Challenge Distance Drill
Purpose Works runner’s fast twitch and slow twitch muscles with a mix of long distance work and sprints. Setup You need an open track. How it Works Athlete runs 200m and takes a 30-second
Single Leg Hops Drill
Purpose Jumpers build strength in their legs and also work on the lift technique of the jump. Setup Mark off 20 to 30 meters of open area for the jumper to work in. How
Run, Jog, Jump Drill
Purpose Builds endurance and explosive power in the legs. Setup You need an open track and a 50m open area. How it Works Athlete runs 400m and then does a 100m recovery jog. Repeat this
Mental Fatigue Drill
Purpose Runners develop the ability to work through mental fatigue. Setup Set up a long distance run for all of long distance runners, and then a short course for them
Hurdle Hops Drill
Purpose Helps runners develop bursting power in their muscles, which is important for stride strength and overall running power. Setup Set up 5 or 6 hurdles that are about
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
Endurance Sets Drill
Purpose Works on building endurance so the athlete can give their best throughout the entire race. Setup You need an open track for the runners to do this drill. How it Works This drill can
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 then he or she rests for 10