Skipping Hurdles Drill
Purpose Works on getting lead foot over the hurdle. Setup Place a series of low hurdles approximately 5 to 6 feet apart. How it Works Hurdler starts 4 to 5 feet in front of first
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
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
Wrist Flips Drill
Purpose Works on getting a good trajectory and on release point and extension. Setup You need a shot put and an open area to throw it. How it Works The thrower stands at the front
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
Coaching Push Drill
Purpose Vaulters gain confidence in their ability to jump higher. Setup A regular pole vault setup. Plus, the coach must be on hand. How it Works This
Through The Cones Passing Drill
Purpose Builds strength and muscle memory for the arm and the motion it makes when throwing the discus. Setup thrower should have a discus to do this drill, and enough
Pole Sprint Drill
Purpose Vaulter learns how to carry the pole in a comfortable position. Setup Use a regular pole vault setup. How it Works Run the vaulter through several sprint training drills, such as bounding, high knees,