Track and Field Drills & Practice Plans

Hip Pop Drill

Purpose Strengthens runner’s hip flexor muscle (iliopsoas) which important for sprinting. Setup Drill can be run anywhere. How it Works Runner stands. Runner kicks leg forward using a “hip punch”.Runner kicks opposite leg forward.Runner moves

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Track and Field Drills & Practice Plans

Stick Drill

Purpose Sprinters learn to increase stride number and length, while decreasing timesapping ground contact. Setup Lay sticks about 4 feet apart for youths (increase to 5 feet between sticks for older runners) over

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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