Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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

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Track and Field Drills & Practice Plans

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,

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