Athletics Drills

Reinforces lead leg, and trail leg action over the hurdles. Stressing high hips on the toes balance and foot placement. Drills at both sides of the hurdle are used to isolate the lead or trail leg of the athlete.

Perform the javelin crossover, with the javelin going through, with wide sidesteps

Here the thrower will get used to carrying the javelin from initial stance through to the travel phase when the javelin is withdrawn and kept linear. The crossover is now performed and repeated.

Essentially getting used to moving, before going into the throw. Try doing this exercise without the javelin to start, before introducing the javelin

This ankle flick drill focuses on foot placement Notice the change in pace

Hopping drills develop explosive eccentric muscle contraction foot placement and flexibility.

Bounding drills develop explosive eccentric muscle contraction foot placement and flexibility.

The rhythm of the stride pattern is medium long short. This action lowers the centre of gravity and tilts the body backwards in preparation for take off.

This drill activates the upward and forward drive of the free leg over the hurdle and produces a good split leg position.

Start with a relaxed walk, then at the cone change to thrusting the hips forward with each stride.

Bounding drills develop explosive eccentric muscle contraction foot placement and flexibility.

Practice linear arm action, while sprinting on the spot.

Hopping drills develop explosive eccentric muscle contraction foot placement and flexibility.

As the trail leg is driving at the hurdle, the opposite arm goes back. And as the trail leg passes over the hurdle the opposite arm drives forward into the arm action required for sprinting.

The head remains firm with eyes looking forward at all times as in the sprinting model.

Cross body arm action – typical in female performers