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
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
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
Purpose Builds strength and endurance for the middle distance runner. Setup You need to find a hill that has a slight incline, but is about 150 to 200m. The incline should be about
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
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
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
Purpose Athletes learn how to squeeze out a few extra inches at the end of a jump. Setup Work on this drill with a stage (as in a gymnasium) and a large pit
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