Track and Field Drills & Practice Plans

Hurdle Hops Drill

Purpose Helps runners develop bursting power in their muscles, which is important for stride strength and overall running power. Setup Set up 5 or 6 hurdles that are about

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Track and Field Drills & Practice Plans

Pyramids Drill

Purpose Builds endurance. Setup Mark off the following intervals: 100 meters, 150 meters and then 200 meters. How it Works Runner starts off running for 100m, and

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Track and Field Drills & Practice Plans

Rope Drill

Purpose Vaulter practices the inversion sequence that is part of vaulting. Setup You need a rope – like one hanging from a gymnasium ceiling. How it Works

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Track and Field Drills & Practice Plans

Lead Leg Drill

Purpose This drill focuses on the lead leg and helps the hurdler develop the best technique to get it over the hurdles. Setup You can set up an entire

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Track and Field Drills & Practice Plans

Hip Pop Drill

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

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Track and Field Drills & Practice Plans

Stick Drill

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

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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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