Track and Field Drills & Practice Plans

1600M Simulator Drill

Purpose Builds strength and endurance. Setup You need an open track. How it Works Athlete runs 800m and then rests for two minutes.Athlete then runs 400m and rests for one minute.Athlete then runs 200m and

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Track and Field Drills & Practice Plans

300 by 100 Drill

Purpose Builds aerobic capacity and improves speed and endurance. Setup You need an open track. How it Works Runner runs 300m hard and then walks 100m back to the starting line.At the starting line runner

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Track and Field Drills & Practice Plans

Bounding Drill

Purpose Develops explosive power in the legs. Setup Run the drill over a 30m-50m section of open track. How it Works Runner uses an exaggerated running motion

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

Cadence Drill

Purpose Improves leg turnover action. Setup You need an open track. How it Works Athlete jogs for 30 seconds counting the number of times his or her left foot hits the ground during that time

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Track and Field Drills & Practice Plans

Cross Country Drill

Purpose Helps middle distance runners build endurance and strength while also developing a good rhythmic stride. Setup Set up a 30 to 45 minute course that has varied terrain. Mark off which

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