7 Step Relay Drill
Purpose Runners practice the seven steps that its should take them to go from acceleration zone into exchange zone. Setup Four runners line up in a row with proper spacing. First runner has
Relays
Accelerate But Don’t Pass Relay Drill
Purpose Runners get used to the speed of the relay and work on the timing of the handoff. Setup Mark out acceleration and exchange zones on a track using cones or cut up
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
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
Wall Drill
Purpose Improves the runner’s drive phase. Setup Runner stands approximately 1 meter from a wall. How it Works Runner places both hands against the wall with full arm extension.Runner’s trunk should be at 45 degree
Crouch Start Drill
Purpose Develops a runner’s starting and acceleration abilities. Setup You need a clear area of track. How it Works Runner stands at the starting line. Runner crouches down and puts hand on rear-foot side down
Heel Kick Drill
Purpose Runner builds rhythm in his or her stride making the energy expended in the stride efficient and effective. Setup The sprinters should have a clear track or grass area of about 50
Exchange Zone Relay Drill
Purpose Runners practice the seven steps that its should take them to go from acceleration zone into exchange zone. Setup Four runners line up in a row with proper spacing. First runner has
Stride Drill
Purpose Runner practices driving forward and increasing stride. Setup Place flat, small sticks (such as yardsticks) on the track at various distances. First one – approx. .5 meters from start. Then increase the