Track and Field Toolbox

Drills to Develop Speed

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If you need to ideas to help develop speed and power in sprints, relays and hurdles check out these tips from Joey Woody, University of Iowa director of track and field/cross country

In the three clips below Coach Woody demonstrates several drills that he utilizes to develop technique, speed and power for sprints, relays and hurdles.

In the first video Coach Woody explains the following drills:

  1. Ankle Hops – The athlete will stand facing forward with the knees slightly bent. He will then explode up off the track with his toes dorsiflexed (pointing up). This helps to prepare the athlete for a good foot strike
  2. Acceleration A March – focus on swinging the leg from the hip and keeping the knee in front. The athlete should have 90-degree angles at the ankle, knee,hip and elbows.
  3. Acceleration A Skip – The athlete should swing the leg from the hip and drive it straight down. He should focus force application down as fast and hard as possible.

In the second video Coach Woody demonstrates  three dynamic jumping exercises

  1.   Hurdle Maze – Here the athlete will focus on both on jumping forward and laterally. He will jump forward over a mini-hurdle and then laterally over one to his left. Then quickly forward over a mini-hurdle and then laterally to the left. Finally he will jump forward over a mini-hurdle. The athlete should focus on bringing his knee high towards the chest.
  2. Higher Hurdle Maze- Do not advance athletes to this drill until they demonstrate good landing technique and and body control at the lower hurdle height.
  3. Forward Hurdle Hops with a Pause – Using medium hurdles places about three feet apart the athlete will start in a quarter squat position and jump up and over the first hurdle. After landing properly, the athlete will pause and the jump the next hurdle.

In the third video discusses a form mechanic drill that call the Acceleration Line Drill. This drill focuses on using the proper mechanics and applying the foot properly so that the athlete will have the necessary rhythm as he moves down the track.

These drills come from Coach Woody’s instructional DVD entitled Developing Speed and Power for Sprints, Relays and Hurdles. For more information about that DVD simply click the link.

The YouTube videos below have audio, so please make sure that your volume is turned up and that you have access to the site. Note that some schools may block access to YouTube.

 


Relay Exchange Technique

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Legendary  track coach Clyde Hart coached 20 relay teams to national championships during his coaching career at Baylor University. In this post he will show you the relay exchange technique that he employed that helped win those championships.

In the video below Coach Hart, who is now the Director of Track and Field at Baylor University,  is presenting strategies, drills and teaching points for coaching relays at a Glazier Track and Field Clinic. For information about gaining access to his entire relay presentation, as well as access to hundreds of other great track and field coaching presentations, click the link Glazier Track and Field Clinics.

While given frequently given for credit for developing this highly successful exchange technique, Coach Hart is quick to give point out that former Texas  high school coach Wayman Griggs actually showed him the technique.  As an athlete at Abilene Christian College, Griggs twice set the world record in the 440 relay.

The technique is quite simple. Coach Hart stresses that it is the outgoing athlete that is key. He/she must get moving fast and let the incoming athlete adjust. The key to the exchange is that the outgoing athlete is going to reach back and snatch or grab the baton from the incoming runner. The incoming runner is not giving the baton, but rather it is being taken from them.

The outgoing gunner will begin sprinting and when he/she hears the call, they reach back and grab. The incoming runner’s responsibility is to signal the runner and put the baton slightly outside the elbow. The outgoing runner is taught to bring his hand back such that his thumb clips his hip and then open his/her hand.  The outgoing runner will grab and snatch the baton from the incoming runner. Should they miss, the outgoing gunner simply reaches back again.

The YouTube video below has sound, so please make sure that your volume is turned up. Note that some schools block access to YouTube. If you are having trouble playing the video at school, please contact your network administrator.