Step Run Drill
Purpose Strengthens the runner’s legs for increased power when driving forward. Setup Find a set of steps, such as in a stadium. How it Works Runner sprints up the stairs.Runner stops when he or she
Rubber Ring Throw Drill
Purpose Emphasizes the technical aspects of the throw. Setup You need a rubber ring that is roughly the same size as the discus, but considerably lighter. How it Works To start this drill, the thrower
Single Leg Hops Drill
Purpose Jumpers build strength in their legs and also work on the lift technique ofthe jump. Setup Mark off 20 to 30 meters of open area for the jumper to work in. How it
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