Sterlen Paul, Asst Track Coach, Southwest Baptist University
Full video on Glazier Drive: Technical Drills for Block
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OVERVIEW
This video breaks down a progression of five block-start drills designed to teach proper hip projection, triple extension, and force application during the acceleration phase.
Each drill builds on the last, moving from static positioning to dynamic, alternating movement.
DRILL 1: STATIC HOLD
Athletes hold an isolated position for 20–30 seconds per side to internalize proper body angles before adding movement.
- Full triple extension: a straight line from ankle to knee to hip to shoulder
- Hips isolated, body tight and engaged
- Builds body awareness for the first step out of the blocks
DRILL 2: HARD POSE / HIP PROJECTION POSITION
Introduces the “hard pose” — the first position athletes hit coming out of the stance.
- Roughly a 90° hip angle (more perpendicular to the track when actually coming out of blocks)
- Strong dorsiflexion with a high, stiff ankle and good heel recovery
- Purpose: teach what the first step out of the blocks should look and feel like
DRILL 3: WALL MARCHES
Adds movement to reinforce hip drive combined with force application into the track.
- Focus cues: “drive through the hips” and “strike back into the track”
- Maintain strong dorsiflexion and ankle stiffness throughout
- Builds the connection between hip projection and horizontal force production
DRILL 4: SINGLE SWITCHES
Athletes alternate legs while driving force forward and striking back into the track.
- Ankle stiffness must be maintained on every contact for effective force application
- Coaching point: keep the leg sweep low — avoid “stomping” (excess vertical movement), which acts like a brake and kills acceleration
- Lower track contact = faster movement through the acceleration phase
DRILL 5: DOUBLE SWITCHES
Same mechanics as single switches, but with quicker, simultaneous leg alternation to mimic the true rhythm of the drive phase.
- Emphasis on quick foot placement directly under the body
- Athlete should maintain the hard pose (triple extension) consistently throughout, without breaking form
KEY COACHING THEMES ACROSS ALL DRILLS
- Progression: static position → isolated hip drive → alternating dynamic movement
- Constant cues: stiff ankle, dorsiflexion, low sweep, hip projection
- Common error to correct: rising too high during leg turnover (“stomping”), which decelerates rather than accelerates the athlete
- Train both legs equally in each drill