Mega Drills for the Sprints and Hurdles
with Cliff Rovelto, Kansas State University Head Track and Field Coach;
USTFCCCA National Coach of the Year; 5x Midwest Region Coach of the Year; Coach of Olympic Silver Medalist, Erik Kynard
Often times, athletes become stale during the season from repetitive routines and an excess of event-specific exercises. Cliff Rovelto teaches you over 50 different drills that will inject necessary balance and variation into your practice. Using proper technique and strength development as his guide, Coach Rovelto elaborates on every detail that lies within his diverse library of drills and exercises.
Warm Up Drills
Discover the necessary components to include within each warm up, and how these work together to elicit a specific effect. Coach Rovelto provides you with a collection of his most effective drills, and the information you need to provide the perfect balance between consistency, variation, and specificity for each practice.
Hurdle Mobility Drills
Targeting the mobility of the hips is extremely important for all athletes, and Rovelto will walk you through exactly how to do so properly. Rovelto shows you how to effectively use hurdles as barriers to work through greater ranges of motion. You will learn which drills would be better used for the warm up, as well as which drills are purposed for the warm down.
This segment focuses on Rovelto's arsenal of drills to develop quality contact with the ground. Straight Leg Bounds, Alternate Walking Lunges, and Backwards Running are drills that will greatly diminish the chances of hamstring injuries among your athletes. You will learn the valuable details and proper technique associated with each drill through meticulous description and exceptional demonstration.
Learning how to establish and maintain quality contact with the ground can be one of the hardest skills for a coach to teach athletes. Rovelto gives you a wide array of drills and exercises to work with that will elicit colossal improvements in your athletes' ability to accelerate. With these unique and transcendent techniques in hand, as well as the information needed to most effectively implement them, you can plan on blowing away the competition.
Get an exclusive look at the hurdle-specific drills that propelled Jeffrey Julmis to the 2012 London Olympic Games. Through a series of hurdle drills, Coach Rovelto shows you how to adapt sprint drills for your hurdlers. He gives you every detail, as well as the purpose behind each drill, that will help to make your hurdlers as successful as possible. Most importantly, you will learn how seldom use of event-specificity in practice can result in phenomenal performances when it counts.
Multiple Jump Training
Rovelto goes over a wide array of extremely valuable exercises that will dramatically increase your athletes' power and explosiveness. Every component is covered in extreme detail, ensuring that you will learn how to best teach your athletes this one-of-a-kind set of exercises. You will learn how to most effectively time these exercises throughout the course of a season too, leaving no stone unturned.
See how to safely and effectively warm your athletes down after any workout. Coach Rovelto goes over the importance of emptying waste production from the body, as well as taking advantage of this time to improve your athletes' range of motion.
This video is a must-have for any coach for teaching both proper technique and providing a wealth of drills and activities to keep athletes interested and learning. From a coach wanting to learn the basics of the sprints and hurdles to coaches looking for a series of drills for a specific sprint or hurdle issue your athlete may be having, Coach Rovelto covers all your needs in more than 60 minutes worth of drills.
67 minutes. 2014.
Buy at Championship Productions
Speed and Power Drills for Track and Field Series
TD-02579A: with Lance Brauman,
former University of Arkansas Sprint and Hurdles Coach
In this instructional DVD, Lance Brauman shares his thoughts on developing speed and power for sprinters. The first phase focuses on Olympic Lifts for sprinters. Lifts include the High Pull, Hang Clean, Full Clean, Hang Snatch, and Snatch from the Floor. Staying in the weight room, Coach Brauman demonstrates the exercises that make up "Explosive Training." Moving to the indoor track, Brauman uses athletes to illustrate his speed and power drills. Here, Brauman covers a number of bounding drills - a key element to training sprinters. The fourth segment in Brauman's training program is hurdle mobilities. This well balanced workout will challenge sprinters and enhance their preparation. Speed and power training is the edge needed by sprinters at all levels, and this Track & Field DVD opens the door for you.
28 minutes. 2006.
TD-02579B: with Lance Brauman,
former University of Arkansas Sprint & Hurdles Coach
In this instructional DVD, Lance Brauman demonstrates his program at Arkansas for training hurdlers. The first part of the DVD is dedicated to sprint and bounding drills - an important part of this training program. The next important phase is the hurdle mobility drills, which concentrates on eliminating swinging and minimizing contact with the ground. Featured in this DVD are Coach Brauman's unique wall drills create excellent teaching and technique. The Trail Leg Wall drill simulates the knee driving through the armpit, come through high and attack down the wall. A second hurdle is added to the Trail Leg drill that keys on the range of motion of the hip. This variation is excellent for lead leg technique. The plyometic portion of Brauman's workout includes depth jumps at various heights. Moving into the weight room, the High Pull, Hang Clean, Full Clean, Power Clean, Hang Snatch, Full Snatch and Snatch Squat are demonstrated. These drills can be implemented into any hurdle workout. Use of the drills shown in this DVD can enhance your speed, strength and preparation for the upcoming season.
28 minutes. 2006.
TD-02579C: with Dennis Barker,
Augsburg College Track & Field / Cross Country Coach
This instructional DVD is loaded with 28 drills for speed and power training for the 800 meters. Coach Dennis Barker stresses that this race requires speed, strength and endurance to be successful. The first set of drills can be used as a dynamic warm-up and to reinforce proper technique. Tall running form is necessary and the stride creates a line of power into the track. Fatigue causes runners to lose form and slow down. The next set of drills are designed to improve endurance and strength during the pre-season conditioning period and focus on the whole range of motion. These drills stress good posture; work the glutes, hams and lower back region; emphasizes good sprinting posture; and strengthens the sprinting muscles. All of these dynamic drills will lead to the Jump Circuit later in the season. Pedestal exercises are the next set of drills, and they focus on strengthening the core. The final progression in Barker's 800 meter training program is hill sprinting and bounding. Coaches can learn how sprinters in the 800 meters can improve the strength, speed, change of pace, acceleration and how to put a strong efficient force down into the ground in their finishing kick.
25 minutes. 2006.
TD-02579D: with Irving "Boo" Schexnayder,
Director of the CAP Elite Training Center;
2008 USA US Olympic Men's Track and Field Jumps and Multi-Events Coach;
USATF Master Coach;
former Louisiana State University Assistant Track & Field Coach
Speed and power are key elements of any successful jump. In this instructional DVD, Coach Irving "Boo" Schexnayder explains how these elements work to add distance to the horizontal jumps, and gives you several drills to help develop them in your athletes. These exercises focus on every aspect of the body, covering plyometrics, weight training, hurdle drills, med ball exercises, resistance training and a jump series designed to develop explosive strength in your jumpers. This video will help you add the dynamic speed and power necessary for your athletes to jump farther.
42 minutes. 2006.
TD-02579E: with Calvin Robinson,
University of Miami Jumps Coach;
former University of Texas-El Paso Assistant Track Coach, Jumps/Multi Events
In this four-part instructional DVD, Calvin Robinson demonstrates more than 20 drills to increase an athlete's speed and power in the vertical jumps. The four segments in this DVD are warm-up drills, speed drills, power drills and Olympic style lifting. Coach Robinson analyzes the differences between the high jump and pole vault prior to drill work. Proper warm-up includes dynamic flex skills such as the hip circle, front leg swing, lateral swings, eagles, scorpions, inverted and lateral scissors. The warm-up drills are the same for the high jump and pole vault, however the pole is carried in each pole vault drill. The Speed Drill section focuses on building speed down the runway, endurance and acceleration. Robinson includes plyometric drills to develop speed and power. The plyometric jumps focus on stabilization and can be executed with one or two legs and work a different set of muscles for jumpers. Plyometric multi-throws are done with med balls and emphasize a straight back and good posture. This combination of drills and skill development for vertical jumping can greatly improve an athlete's performance.
25 minutes. 2006.
TD-02579F: with Brett Halter,
University of Missouri Head Track Coach/Throws
Brett Halter has established himself as one of the most successful and respected throws coaches in the country. To develop top level throwers, Coach Halter focuses on developing the individual athlete, training the thrower as a technician and strength development in the weight room in four phases. In the first phase of this DVD, Halter demonstrates pre-season conditioning drills. More than 20 drills and variations that develop strength and distance, while improving technique are included in the pre-season phase. Sprint work is also a big part of Halter's philosophy in the pre-season. Resistance sprinting, speed ladder drills and combination drills (where hops and throws are combined into one exercise) are also introduced. Mid-season drills are box jumps resisted and assisted sprinting and hurdle jumps. In the championship phase of the season, intensity is high while volume is low. Halter shows 10 unique drills using hurdles, medicine balls, hops and throws. The final phase of Halter's speed and power program is strength training. Resistance jumping, box jumps and ball drops provide drills for the weight room. Halter presents a total season workout plan for athletes to enhance their strength and ability and maximize their throwing potential.
35 minutes. 2006.
Buy at Championship Productions
Curriculum Guide for the Vertical Jumps 2-Pack
TD-04539A: with John Gartland,
Indiana State University Women's Track & Field Assistant Coach (former Head Coach)/Cross Country Head Coach;
12x Conference Champions (two cross country, four indoor, six outdoor titles); 10x MVC Coach of the Year; USA Track and Field: Level I, Level II (Endurance and Combined Events), and Level I Lead Instructor
ISU Assistant Women's Track & Field Coach John Gartland has worked with world-class high jumpers, including three jumpers who have cleared 7' 5". In this curriculum guide to the high jump, Coach Garland provides detailed explanations and easy-to-follow drills to simplify one of track and field's most exciting events.
With on-site demonstrations from high jumpers Major Clay and Liz Evans, Coach Gartland breaks down the high jump into four basic lessons, demonstrating 12 drills to use with your athletes covering:
- penultimate and ultimate step
- bar clearance
Breaking down the high jump into four distinct phases simplifies training. The DVD opens with four drills for the approach, including the Circle Drill, Straight Ahead and Run-By (U-Turn).
Next up is the penultimate and ultimate step. You'll get an overview on why these last two steps are the most important in successfully completing the jump. The Continuous Pop-Up drill shows you how to focus on good knee drive with a dorsi-flexed foot.
The third chapter focuses on the take-off. Coach Gartland delves deeply into the intricacies of this technically difficult point of the run up. Included are two drills he uses with his athletes.
The bar clearance portion of the DVD presentation starts with a lesson on what happens as the jumper leaves the ground. Coach Gartland then moves to the track and shows drills including the Back Over and Thigh Slapper. Finally, you see both athletes go through a series of complete jumps using slightly different 10-step approaches.
Coach Gartland's 12 essential drills provide a blueprint for a successful high jump. The drills are explained in a progressive manner so that the coach and athlete can learn the step-by-step approach behind a successful high jump in a sequential way. These drills lead to Coach Gartland's three main points behind a successful jump:
- perfect approach
- the last two steps
- getting a great take off
These drills cover every aspect of the high jump and can be used as a guide to teach beginner and advanced jumpers. Whether you're a coach or athlete, there's plenty to learn from this well produced and easy-to-follow video.
54 minutes. 2014.
TD-04539B: with Jeff Martin,
Indiana State University Assistant Track & Field Coach (pole vault, long jump and triple jump);
2010 USTFCCA Great Lakes Region Women's Assistant Coach of the Year; USA Track & Field Level 2 Coach for Jumps
Jeff Martin delivers 10 basic lessons that are critical to success in the pole vault event. Coach Martin's presentation begins by teaching the basic grip of the pole and continues through the conclusion of the vault - all while keeping safety in mind.
Coach Martin shares a step-by-step progression of the pole vault with over 40 drills demonstrated by his athletes. Learn how to master the following 10 essential elements of the sport:
- Pole Carry
- Pull and Turn
- Safety in Pole Vaulting
- When to Teach the Pole Bend
Coach Martin uses a lecture format and drills demonstrated by accomplished athletes to fully explain these elements. He gives clear teaching points and a progressive lesson for each phase of the vault. He discusses how and when to advance athletes to more difficult stages of the vault, and how to teach the vault as a complete action. This video offers structure to a program interested in implementing the event, and it builds on concepts that most programs already know.
Whether you are an experienced or beginning pole vault coach, whether you are teaching beginning or elite pole vaulters, Coach Martin's "Curriculum Guide to the Pole Vault" is an invaluable tool both for learning the pole vault and for teaching it to your athletes..
84 minutes. 2014.
Buy at Championship Productions
Track & Field News Presents: Technique & Drills for the Pole Vault
with Rick Suhr,
coach of Olympic Gold (2012) and Silver (2008) medallist and World Indoor Record Holder Jenn (Stuczynski) Suhr
coached the 2004 (boys) and 2005 (girls) Indoor National HS pole vault champions
Coach Rick Suhr has quickly become one of the world's top pole vault coaches, coaching his wife Jenn Suhr to Olympic Silver in 2008 and Olympic Gold in 2012. In this presentation, he shares the training system and drill progressions that have been at the center of his vaulters' success.
In Part 1, Five Fundamental Take off Drills, Coach Suhr shares five drills that are at the heart of training for all of his vaulters - regardless of their current level of success. These drills start close to the box and slowly work back on the runway as the skills are perfected.
In Part 2, Five Fundamental Up Top Drills, Suhr presents a training progression that focuses upon what happens once the vaulter has left the ground and gets upside down and into a position to clear the crossbar. These drills include both short stick and full pole drills that take a vaulter from the initial take off drill through a bar clearing drill.
In Part 3, Pole Run, Suhr presents a three-phase progression that includes pure drive, drive to position 1 and pull through to release. Suhr's instruction in this segment includes runway strategies with proper step counting that focuses on a four-left approach. Suhr concludes with full skill demonstration.
This presentation is greatly enhanced with demonstrations from four athletes of varying sizes and shapes, all of whom are national champions at various levels. Also included are demonstrations from Olympic champion Jenn Suhr.
34 minutes. 2007.
Buy at Championship Productions
All Access Oklahoma State Cross Country Practice
with Dave Smith,
Oklahoma State University Director of Track & Field and Cross Country;
2012 NCAA Team Champions, Back-to-back Men's D1 National Cross Country Coach of the Year (2009-2010); 4x Big 12 Men's Cross Country Coach of the Year; Back-to-back Men's NCAA National Champions; 2011 National Runners-up; 4x Big 12 Conference Champions
Take a rare look inside one of the top cross country programs in the country. Not only are you granted all access to Dave Smith's Oklahoma State Cross Country practice, but you are also given an exclusive look into the reasoning for each workout from the coach.
Segment one deals with a typical interval/vo2 max workout. Workout Outline - 6 x 1 mile repeats. The goal of this workout is:
Maintaining race pace is the goal of all distance runners. This may mean you will actually need to slow yourself down in the beginning of a race to maintain proper race pace and thus improving your chances of a better finish.
- To help deal with the mental aspect of training/racing, by learning to feel rhythm is a somewhat chaotic situation.
- Know how hard you are running.
- Knowing how many reps are left, by budgeting energy used to complete the workout.
- Being able to pick up the pace of each rep (negative splits).
Segment two goes over the mid week long run that is conducted every week throughout the season and why it is done. Performed once a week (Men @ 90 mins. Women @ 80 mins), the emphasis is on time, not pace.
Workout is about 75% as long as their Sunday long run. This is an easy deep aerobic effort. Running before sun up with poor footing causes the runner to go slow in the beginning and then the pace is gradually picked up. The importance of this workout is just to get them on their feet for 1 1/2 hours - pace is not the goal.
Segment three features Circuit Station Rotations the team goes through twice a week during the season. The goal of this workout is to develop runners core strength, stability and balance, while helping with injury prevention and running posture.
Developing core strength, along with athlete mobility and balance, is key to the distance athlete who spends the majority of their time moving straight ahead in one direction. These drill are performed 4 days per week on an alternating basis.
Finally, segment four goes over the tempo run (Men 4 miles - Women 3 miles) that is conducted all year long, and why Coach Smith thinks it is an important part of the program.
Tempo runs are the mainstay of most successful distance programs. Coach Smith has his athletes complete a tempo run once a week for the entire year. With the only break being during the championship season where they run it once every two weeks or so.
This unique style of video will show you how Coach Smith interacts with his athletes to keep them in the workout, and focused on the goal at hand.
115 minutes. 2012.
Buy at Championship Productions