HITCH KICK PRACTICE

DRILL DESCRIPTION: Place a two foot high bamboo pole about 6 feet away from the take off spot. Take a 5 step approach, jump and try to kick the pole on the backward motion of your legs. To do this you must bring the thigh of the leading leg to horizontal, straighten it, and swing it back. Bring take off leg foreward so legs scissor in the air. Try to claw the bamboo pole with foot of leading leg. Land in a kneeling position with takeoff leg ahead. Eventually try landing with both legs together. This will simulate the action of the hitch jump. Again, the legs are literally spinning or cycling in the air as if you are "running in mid air."

MIDDLE DISTANCE DRILL

9-Minute Drill

• Reps: 3 x 10
• Purpose
  Simulate race conditions of changing pace
  Develop surging tactics and condition athletes to hold steady pace
• Steps
  Begin running at steady state pace on track or grassy area
  On Coaches command begin appropriate speed
  Steady State Pace (10K pace): — 1 Whistle/Sound
  Tempo Run (Mile Run pace): — 2 Whistles/Sound
  Sprint Pace: 3 Whistles/Sound
  Coach controls pace based on whistle/sound commands
• Points of Emphasis: As speed increases, decrease time at paces
• When to Use: Conditioning circuit
  
  

Indian File

• Reps: 3 x 10
• Purpose
  Promote group running
  Develops ability to initiate surges, to move form behind the pack
• Steps
  Start group of runners in single file
  Run at leisurely pace for about three (3) minutes
  Back runner surges to front of line, taking over lead
  Run for 30 seconds
  Repeat until all runners have surged to front
  Return to starting place
• Points of Emphasis: Ability to turn on leg speed to get in front
• When to Use: Conditioning circuit; Early in season
  

Uphill Charges

• Short Hills: Sprinters Long Hills: Distance Runners
• Reps: depends on grade and length of hill
• Purpose
  Develop leg power and strength (especially quadriceps)
• Steps
  Take Hips Tall position and slight forward lean
  Charge hill
  Drive with arms and legs
• Points of Emphasis: Maintain Hips Tall positionGood knee drive and arm action
• When to Use: Fitness or conditioning exercises
  

500M Drill (Can also be used by 1600M runners)

• Reps: 3-4x
• Purpose
  Develop finishing sprint
• Steps
  Coach stands at beginning of straightaway
  Athletes takes off from there, running a 400M
  Then sprints to the finish.
  Coach determines pace that athlete needs to come by at, which usually faster than race pace.
  Once athlete passes finish line they keep jogging around track back to coach — 300M recovery
  Repeat
• Points of Emphasis: Increase in leg frequency at straightaway
• When to Use: Workout

DRILL FOR TRACK EVENT

HEEL KICK







BOUNDING DRILL

SPRINT LUNGE

ANATOMY

Build speed with these five lower body exercises

Single-leg Squat
Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).
Reps: 2 sets of 10; build to 3 sets of 12
Strengthens: Quads and glutes

Balance Run
Stand on a flat-bottomed stability trainer (or a narrow board). Hold light dumbbells (2 to 5 pounds) and swing your arms in a running motion. Keep your knees slightly bent and your abs tight.
Reps: 3 sets of 30 seconds
Strengthens: Core muscles and hones balance

Heel Raises
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).
Reps: 1 set of 8; build to 3 sets of 15
Strengthens: Calf muscles and Achilles tendon

Hamstring Push-up
Lie on the floor with your feet on a chair or Swiss ball that's against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg.
Reps: One set of 8 on each leg; work up to 3 sets of 12
Strengthens: Hamstrings

Plank + Lift
From a push-up position, drop onto your forearms. Focus on pulling your abdominals in. Then lift one foot about six inches (keep hips square to the floor), hold for five seconds, and repeat on other side.
Reps: Continue for 60 seconds, build to 3 minutes
Strengthens: Core and glutes individually

PACE CHART

STRETCHING

Tips For Stretching

The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance.

The following key points should be remembered whilst stretching:

• Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints.


• Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.


• After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells.


• If you’re wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill.


• Never bounce whilst you stretch, unless you are doing specific stretches for certain sports, i.e. ballistic stretching for martial arts.


• Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.
  Whilst stretching you should feel some slight discomfort, if you don’t feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off.


• Stop immediately if you feel any severe pain.


• Remember to breathe regularly and rhythmically, do not hold your breath.
  If you have a bad memory, start with your legs, and work up the body, in order not to miss out any of the stretches.