Відео

Progressing on from the calf step over, the athlete moves forward by stepping over the opposite leg. This time the athlete is aiming to step over their knee. Athletes should feel light and bouncing, keeping up tall and replicating a running action.

Similarly to the ankling step over drill, the athlete moves forward by stepping over the opposite leg. This time the athlete is aiming to step over their calf. Athletes should take their time and focus on remaining upright, with their foot striking underneath their hips.

The athlete begins facing forward and moves forward by stepping over their opposite ankle. We want to encourage the athlete to take small steps, raising their foot just above their ankle.

Similar to the A March, the athlete faces forward and drives their knee up to a 90 degree angle in a steady and controlled manner while moving forward. This time the athlete adds a small kick out with their foot as shown. Athletes should keep up tall, with high hips and a strong arm action. Once ready, we can progress this action by incorporating a skipping action. Athletes should still keep go...

The athlete faces forward and drives their knee up to a 90 degree angle in a steady and controlled manner while moving forward. Athletes should keep up tall, with high hips and a strong arm action. Once ready, we can progress this action by incorporating a skipping action. Athletes should still keep good leg actions with correct angles.

The athlete faces forward kicking their legs out straight alternatively. Legs should be kept straight for the duration of the drill. The foot strike should occur underneath the athletes hips.

The athlete faces forward and brings their heels up underneath their bottom alternatively. This action is to help replicate the action of running. Athletes should avoid bringing their heel behind them as shown. This action causes the hips to drop and does not align with fast, efficient running. Athletes want to feel like a piece of string is bringing their heel up instead of behind them.

The athlete faces forward and drives their knees up alternatively. We want to create a 90-degree angle between the torso and thigh, the thigh and shin, and the shin and foot. The athlete should remain upright with dorsiflexion.

One method of increasing max speed is by using max fly runs. This is where the athlete should be at their top speed. Mark out a 10-metre zone using cones and start the athlete 30-metres from the first cone. Encourage the athlete to run as fast as they can through the 10-metre max fly zone. Ensure the athlete has enough distance to get up to full speed before the max fly zone.

Wicket Running is another method of improving an athletes technique and max speed. Athletes place one foot in-between each of the hurdles that are placed down a stride length apart. The athlete wants to remain upright with a high hip position pulling their back leg through quickly. Ensure the athlete has enough distance to get up to full speed before the first hurdle.

The three point start is a progression of getting athletes to start from a low position before using starting blocks. The athlete begins with two feet and one hand in contact with the ground. The athlete then drives out of this position with a strong first step and a low body position.

The kneeling start is a way of getting athletes to start from the ground before using starting blocks. The athlete begins in a kneeling position with a knee and a foot in contact with the ground. This position should be the same as the block start set up. The athlete drives their first leg out low to the ground with a strong first step and a low body position.

The falling start is a way of getting athletes to start from a low position before moving to the ground and using starting blocks. The athlete begins standing moves into a crouched position, before allowing themselves to fall forward. The athlete catches themselves with their leg by driving out of this position with a strong first step and a low body position.

The athlete begin by leaning into the railing at a 45 degree angle and raising one knee. On command, the athlete switches their legs by driving their back knee forward and their front foot backwards in a switching manner. There should be a straight line between the athletes shoulders, hips, back knee and back foot. We can progress this drill by adding multiple switches at a time or by continuou...

AAi Coach Sprints - Blocks Start

AAi Coach Sprints - Blocks Set Up

AAi Coach Sprints - Leg Action

AAi Coach Sprints - Arm Action

AAi Coach - Sprints Introduction

14. Sprints Coach Mentoring Programme: Using a 3-day Rollover Cycle Format with Dan Pfaff

13. Sprints Coach Mentoring Programme: Transitioning U20 Athletes With Tonja Buford-Bailey

Rotational Shot Put Development

National Senior Women's & Men's 4x100M Relay Squad Session - December 2020

Long & Triple Jump Warm Up Progressions

National Women's 4x100M Relay Squad Session - November 2020

Introduction to Long Jump

Medicine Ball for Athletics

Introduction to Discus

Male Endurance REDs screening Discussion