Drop and Lateral Slide (Athletic Development Drill)
Purpose Athletes develop quick muscle response Sets/Reps Complete 3 sets of 10 reps How it Works Stand on top of a box (1). Drop off the box and go right into a lateral slide for
90 Minute Pole Vault Practice Plan
This pole vault practice plan focuses on running and working the pole. We’ll introduce a variety of fun drills to help develop power and control and apply those skills to
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
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
90 Minute Sprint & Relay Practice Plan
This sprint and relay practice plan focuses on building acceleration and quick bursts of speed. We’ll introduce a variety of fun drills to help develop power and control and apply
Cone Hop and Bound Drill
Purpose Works on combining the first two elements of the triple jump. Setup You need one cone set up right after the takeoff board and enough room on the approach to have a
Endurance Sets Drill
Purpose Works on building endurance so the athlete can give their best throughout the entire race. Setup You need an open track for the runners to do this drill. How it Works This drill can
60 Minute Throwing Practice Plan
This throwing practice plan focuses on building proper mechanics of a strong throw. We’ll introduce a variety of fun drills to help develop power and control and apply those skills
Ghost Hurdle Drill
Purpose Hurdlers work on race fundamentals, such as acceleration throughout the run, good stride rhythm and jumping form. Setup Set up hurdles as you would for a typical race; however, only set up