Drills

Falling Drill- Come up on your toes and get forward lean, and at last second go into acceleration phase. Good way to determine right form for start block, leg that steps forward is leg back in the block. Sprint 10 m 5-8x. https://www.youtube.com/watch?v=77YR0tOHn44
Wall Sprint Drill- Start with hands at chest height and lean into the wall and then step back away from wall.. Then have knee up at 90 degrees and toes up (like A skip position). Snap and pull let back and snap other leg up with hip flexor. Go. Go. Accelerate as many as can do in 10 seconds 2-3 sets. https://www.youtube.com/watch?v=862cmbZQzEo
Arm swings- gun or go and arms swing hard into partners hands behind you as target. Keep head down. 4 swings. 5x. https://www.youtube.com/watch?v=qowTIyu0i1Y
Reaction Drill- start in modified pushup, gun goes off and arms swing up for 2+ arm drives before catching yourself. 4-5x
PushUp Acceleration Drill- Start in push up, Go down and when say go up pop up into start position and go, 10 meter sprint. Will step forward with what would be front foot in block. 4-5x. https://www.youtube.com/watch?v=IKf8i7b5VfY
Partner Release Sprint- try stationary first and then try running. Runner gets into forward lean into partners hands. Then Runner runs into hands and when finally getting enough power, move out the of the way. 4-5x https://www.youtube.com/watch?v=VjExdtlllHU
Jump back- Standing Legs together jump back into staggered stance and sprint 10 m. Exploding into positive angle at shins and reacting. 4-5x https://www.youtube.com/watch?v=RJVT4-g2Ju0
Hurdle start- starting position and have 3-4 small hurdles (tape, piece of wood, cones) to check stride and drive. Need to keep shin angle by taking two small steps (keeps body from getting too upright, keep chin tucked and head down) If take too big of step end upright and lose power. https://www.youtube.com/watch?v=xY2hJ84lZ68
Mountain Climbers- 30 seconds fast. https://www.youtube.com/watch?v=nmwgirgXLYM

Block Blast Drill- Starting block position, then explode into high jump mat. Push hard with both feet!!! Split arms and drive lead arm up. Get the recovering leg through and don’t take a step. When mastered can try out of the blocks. https://trackandfieldtoolbox.net/sprints/block-blast-drill?fbclid=IwAR1rPpVVa8pURTc651-YTnwi4yaV9H5-3BBZ0_qtfRffetmEDY8SJ36e1HE

Jumping exercises: broad jumps from staggered stance and swing arms, box jumps

https://www.youtube.com/watch?v=RcpmgCYY9cw&t=12s

Before in Blocks- 90/120 degrees, 2 pt stance, then 3pt, then 4 pt then blocks.

https://www.youtube.com/watch?v=JR7UccckNX8

Hurdler Drills

Example of drills:

https://www.youtube.com/playlist?list=PL3EB21D93B3CA520C

Links to an external site.

https://www.youtube.com/watch?v=DH8yd3SLetA

Links to an external site.

https://www.youtube.com/watch?v=Ng8REgUhDTI

Links to an external site.

https://www.youtube.com/watch?v=Iik6m5ELuXA&t=18

Links to an external site.

Hurdles all the way down., hurdle drills are good for everyone, hip mobility is important for all sports

Hurdlers are sprinters first! if don’t have speed won’t be fast over hurdle. 4-5 hurdles

1.Step over each hurdle, one foot between each hurdle.

2.Step over two legs between each hurdle.

3. Backwards over the hurdle slow, one in each and if can arms over head.

4. Hurdles sideways- two feet between good to have rhythm (try not to look at your feet)

Straight lead leg over the hurdles sideways.

Lead leg wall drill- three steps into the wall and push off (body upright in forward motion)

5. Raise every other hurdle- walk over first and squat under the second (trail leg leads squatting under hurdle)

6. Step over sideways then squat under hurdle (try to keep head up

7. Hip swings

8. Fence Trail leg 2x15 both legs (Leaning against wall or fence (cuesheel to armpit, drive knee through, foot toe up drive down) Knee stays higher than foot at all times. Other foot needs to be past hurdle and body needs to be square, knee higher than foot!

Then move a space between and do a step in-between with a bounce in-between.

9. One Step Trail leg (8-10 small steps then drive trail leg through over hurdle)

10. One step lead leg (8-10 steps between hurdles, push leg down, don’t pull kick, if leg still bend ok then this drill will work towards straight)

11. Frenchy 3 hurdles x 3; set (lean forward, hurdles on the angle, down and through)

12. Double Taps 8-10 small steps pull hips through smooth arm swing and feet make contact very closer together) keep ahead in balance

13. Ramp ups- 18 steps, then spread out, can race occasionally.

Discount the height for hurdles, rarely do full height to maximize speed

Lead leg walk over

Trail leg walk over.

Then full walk over

Bounding jumping drills as high as you can

High skips

High knees in place for 5 second then jog it out.

Straight legs running/prime times

8 step acceleration from starting position to work on good push off to get to first hurdle.

Ladder Drills

1. Forward high knees (One foot in each square)

2. Lateral high knees

3. Quick feet forward (both feet in each square)

4. Quick feet sideways

5. In and out (forward)

6. In and out (backwards)

7. Icky Shuffle

8. Backward Icky Shuffle

9. Lateral Scissors (legs relatively straight One foot, hopping motion)

10. Double leg hop forward (quick!)

11. Single leg hop forward (quick)

12. Double leg sideways (switch sides)

13. Single leg sideways (switch sides)

14. 5 Hops + Run

15. Hopscotch (2 out, 1 in, then switch)

16. Slalom jumps (two feet hip with apart and jump together side to side)

17. Lateral lunge jump (sideways lunge jump into each square)

18. Diagonal quick slalom (feet together, in out, in out,etc)

https://www.youtube.com/watch?v=iICTuTZCJyM

https://www.youtube.com/watch?v=9ZTRUVLjGzI

Page updated

Google Sites

Report abuse