Slip Jump Drill

Purpose:

To improve overall explosiveness and develop our sprinter’s starting strength.

Setup: 

Setup 6-10 cones in a line about 10 meters apart.
Have the sprinters begin at one end of the line.

Instructions: 

1. The athlete will start at the first cone, feet split with the left foot forward. They will then bend at the knees and hips to get into a slight squat position.
2. On the coach’s command, the athlete will push off the ground with both feet up into the air.
3. In the air they will then bring their left foot to the back and right foot to the front.
4. Before they come back down to the ground, the athlete will switch their feet again, bringing the left foot forward and the right foot back.
5. The athlete will repeat this movement 3 times, before breaking out into a jog for about 20 meters.
6. They will then reset, this time with the right foot forward and the left foot back, and perform 3 more slip jumps before continuing down the track.
7. Repeat all the way down.

Coaching Tips: 

• Never let your athletes heels touch the ground during this drill. When the heels touch the ground that forces the transfer of energy back up through the knee joints and hip joints which will cause your athletes to sink into the ground and lose explosiveness and time.
• Emphasise the importance of keeping tall hips, rigid, stiff joints in the knees, ankles, and hip joints. This will allow your sprinter to bounce right off the ground with each stride, as opposed to mushing down into the track and losing speed and power with each step.