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
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
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
Roundoff Drill
Purpose Vaulter practices the push and turn and bar clearance aspects of the vault. Setup You need an open grassy area or a mat How it Works Vaulter takes two steps and jumps onto their
Stair Hop Drill
Purpose Increases a hurdler’s push of power. Setup A set of 10 stairs for the runner to work on. How it Works Hurdler starts at the bottom of a set of stairs. He or she
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
Heel Kick Drill
Purpose Runner builds rhythm in his or her stride making the energy expended in the stride efficient and effective. Setup The sprinters should have a clear track or grass area of about 50
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
Rebound Jump Drill
Purpose Works on the transition between the second bound and the final jump. Setup You need a box that is 24 inches high and sturdy enough to handle a jumper’s leap. How it Works Starting