Championship Speed and Power Drills Series
with Erik Jenkins,
Western Kentucky University Head Men's & Women's Track and Field Coach;
18x Conference USA/Sun Belt Conference Coach-of-the-Year;
has led WKU to 27 Conference USA/Sun Belt Conference Team Championships;
Back-to-Back USTFCCCA Southeast Region Men's Coach of the Year (2015-14)
Coach Eric Jenkins presents over 30 speed progression drills that he uses to work on balance and coordination to develop dynamic movement. His drills are designed to increase and enhance the skill pattern needed to build explosive movement and develop the technique needed to improve speed.
Learn the specific drills used to develop aggressive athletes that become championship sprinters. Drills designed to teach the triple extension pattern are essential for developing a championship sprinter. The athlete needs to be aggressive coming out of the blocks, keep everything moving forward, and be quick off of the ground.
Coach Jenkins thoroughly breaks down eight drills that progress from the A-Walk to Resisted Ground Strikes in a manner that enhances the balance and coordination of the athlete while reinforcing proper technique for sprinters. He expertly addresses the importance of preparing the foot to handle ground reaction forces, while coaching his athlete through each drill, pausing to point out errors or adjustments as needed. This is an important feature for beginner coaches because it provides the drill, along with the context of when and how to use it.
Hurdle Mobility and Plyometrics
Coach Jenkins demonstrates drills to increase the range of motion in the hips and create balance, stability, and functional power that allows the athlete to combine all these facets into the mechanics of successful sprinting. Hurdle mobility is important because it not only allows athletes to be in a position to be more explosive, but also helps prevent injury by increasing range of motion.
The second major power segment Coach Jenkins focuses on is plyometrics. He incorporates both simple and advanced plyometrics in his demonstrations. In the hurdle hops holds drill, Jenkins demonstrates the position an athlete should be landing in to highlight safe and effective technique. An advanced drill would be his depth jump and hurdle exchange exercises. The hurdle exchange exercises challenge the athlete not only dynamically, but also from a coordination standpoint as well.
Coach Jenkins provides detail in setting-up for safety and pacing of drills, in addition to two different combinations he has sprinters perform during the season and in the off-season.
Sprinter-Specific Weight Training
Western Kentucky's strength coach, Domenic Reno, takes you through WKU Track and Field's weight training program. This segment begins with a bar warm up incorporating power cleans, snatches, front squat to press, and overhead shrugs. The warm up is designed to address various movement patterns common to track and field athletes, as well as the various lifts they perform during each session. From there, Coach Reno provides a brief, but detailed overview of the lifts they use and their importance. Each of the lifts demonstrated serves as critical power development in the triple extension movement that is required for maximum power drive in sprinting.
Coach Jenkins provides a strong foundation of the fundamentals and skills necessary for successful sprinting. The drills and cues shown allow for progressing as athletes develop each of the necessities sprinting requires - proper form, balance, coordination, stability, and power.
31 minutes. 2017.
with Jarius Cooper,
Arkansas State University Assistant Coach;
USA Track & Field Level 1 Certified Instructor,
four-year letter winner and SEC All-Academic Team Member while competing at the University of Florida;
In 2014, Cooper guided Sharika Nelvis to an NCAA DI National Championship in the Women's 60-meter hurdles and the outdoor 100-meter hurdles
Learning how to sprint from start to finish while limiting time on the ground is the key element behind a successful hurdler. It's important for athletes to learn the proper drills that enable them to put speed and power elements into play. High performance speed and power drills that teach this philosophy are essential behind a training program designed for success.
Jarius Cooper stresses the importance of the "sprint" in the sprint hurdles as the essential component for running faster times in all hurdle events. Coach Cooper's approach to developing speed and power in the hurdles is a fundamental foundation that must be built upon for successful hurdling. Cooper's mantra of "control time on the ground, not control time in the air" is a prerequisite for successful sprint hurdling.
Using a combination of warm-ups, hurdle mobility drills, agilities, power elements (jumping sequences), hurdle drills, block starts, and bounds, Cooper provides the critical elements for continued speed and power development in both off-season and in-season training. In all, more than 30 drills/sequences are demonstrated throughout the video. Coach Cooper explains that his speed and power drills will allow the athlete to: Be comfortable with low heel recovery Develop quickness and rhythm Gain the ability to use the non-dominant leg
Cooper takes you inside his 'Red Warm Up', designed to prep hurdlers for practice. Beginning with a jogging series, Coach Cooper progresses through a static stretch series into hurdle mobility drills. He closes the warm up with high-intensity speed development drills, including A skips, high knees, and butt kicks, into a fast 20 meter acceleration. By learning how to sequence drills, Coach Cooper shows you how to progressively prepare your athletes for their training sessions by including movements that reduce injury, balance the body, and improve coordination.
Plyometric Elements of Hurdle Development
In this segment, you will learn how to use box jumps, hurdle hops, and depth jumps to help your hurdlers develop explosive power, stability, and coordination. While sharing important cues to ensure safe landings, Cooper discusses how to carefully progress your athletes from bilateral box jumps, to single leg hops, before moving into more advanced activities such as depth drops and hurdle hops.
The 'meat and potatoes' of any hurdle speed and power development program is the ability to tie the various speed and power elements together on the track. In this segment, you will learn how to use drills such as the 5-step drill to help both high and long hurdlers use their dominant and non-dominant legs to improve coordination and balance the body. Cooper also shows hurdle rhythm sprints to teach proper posture between the hurdles, and help athletes maximize their run into and through the first hurdle.
Coach Cooper provides numerous strategies, cues, examples, and progressions to emphasize the importance of speed and power in hurdlers. The emphasis of the individualized approach and allowing athletes to progress at their levels and strength provides an excellent "bag of tricks" for the sprint hurdle coach.
49 minutes. 2017.
with Andrea McDonough,
Iowa State University Head Women's Cross Country Coach;
2014 NCAA Cross Country Runners-Up;
Back-to-Back Big 12 Champions (2-13-14);
2008 Canadian Olympic Trials 10,000 meter Champion, 2x Canadian National Titleist, 7x National Canadian Team Member, NCAA All-American at 1500 meters
with Troy McDonough,
Certified Strength and Conditioning Specialist;
Physical Therapist and Assistant Track Coach at Iowa State University;
NCAA Division 1 All-American in Decathlete, Member of 2006-2007 United States Bobsled Team
Traditional distance running coaches have primarily focused their efforts toward, and spent their training time on, increasing the aerobic running volume of their athletes. They have little consideration of one simple fact: running is the prolonged repetition of a series of one-legged hops-an activity that demands far more functional strength and power than most coaches (and runners) realize or train to enhance.
Using a progressive approach intended to address the needs of the beginning (or low-strength, low-coordination) runner, up to and including elite-level competitors, coaches Andrea Grove-McDonough and Troy McDonough demonstrate a range of progressive and challenging exercises. These range from static and dynamic core strength and stability enhancements, to a multi-joint-focused medicine ball series, to a highly advanced agility and power ladder progression. Employing high-level male and female distance runners to show how to do each activity properly , the McDonoughs include detailed, essential explanations of key coaching points and make technical corrections of the demonstrations.
Strength and Power Series
In this teaching unit, learn how and why to incorporate strength training exercises with functional plyometrics designed to improve your runners' ability to maintain speed on the stable, but unlevel terrain that characterizes cross country running. You'll also learn to enhance in-race acceleration as well as finishing speed for middle and distance track racers. Included are:
- Properly executed back squats with a barbell and an appropriate amount of weight followed by a squat jump to expand an athlete's strength, power, and neural functionality.
- Single-leg body weight squats from atop a 24" box in combination with single-leg squat jumps to increase a runner's power plant.
- Box step-ups with a barbell followed by alternating-leg box jumps to develop functional strength and power and provide a significant, meaningful challenge for even the highest level runners.
Agility Power Ladder Progression
Faster running in races begins with training to run faster, and having strong stabilizer muscles around the hips, knees, and ankles is essential to fast running and injury prevention. In this unit, learn how to incorporate a speed/agility ladder via a myriad of physically-and mentally-challenging coordination and quickness exercises.
- The Double Forward Quick Foot exercise, though relatively low-impact, is a drill that encourages explosive forward movement designed to reduce ground contact time, which is the key to running speed.
- The Single Forward Quick Foot exercise makes the transition to single-leg support and challenges the athlete to maintain quickness and posture in a highly functional drill.
- The highly functional, highly challenging Single-Leg Zig-Zag Hop demands focus, dynamic strength and coordination from the athlete. As with all the higher-level exercises, McDonough emphasizes that this drill should only be undertaken when the athlete has mastered the preceding exercises.
You will notice that the use of high-level athletes to demonstrate these exercises-from the most fundamental to the most advanced-allows you to see them performed properly, which is an invaluable aid when it comes time to incorporate them into your training sessions.
McDonough provides a wide array of functional, challenging, and fun exercises that you can incorporate right away-whether you are in-season, off-season, or somewhere in between.
"I don't always have access to a weight room, so I loved how Coach McDonough provided alternate strength drills I can use virtually anywhere, regardless of the number of athletes I have to work with. I also liked hearing explanations as to why I might use a particular drill and what its purpose was. I like to know why I should be doing something and my runners do, too." - Customer Review35 minutes. 2017.
with Jim Dilling,
Minnesota State University Head Men's and Women's Track & Field Coach;
3x Northern Sun Intercollegiate Conference Coach of the Year (Indoor 2014-15; Outdoor 2014);
2007 USA Outdoor Champion in High Jump, 2x NCAA DII Indoor Champion (2006-07), 2x NCAA DII Outdoor Champion, 5x NCAA DII All-American
Learn the secrets behind creating a championship high jumper! Jim Dilling shares the training and methods that brought him success, both as a coach and athlete, in the high jump on a national level.
This video is loaded with over 50 drills and progressions to help you enhance your training inventory. Use this start-to-finish jump training method with your athletes as Coach Dilling takes you through baseline testing, a jumps-specific warmup, a static stretch routine, relevant lifting and strength training, plyometrics and jump exercises, a stadium stair series, and methods to increase speed for a consistent approach and powerful takeoff for the high jump.
A well designed warm-up sets a strong foundation for any practice. Coach Dilling breaks down the components of an effective general warm-up, while incorporating high jump specific exercises that are designed to engage the appropriate muscle groups and increase hip mobility to help athletes prepare for the demands of a high jump session. Static stretches important to jump training are reviewed and explained, along with a complete sprint drill series consisting of 32 exercises. Using drills like serpentine runs and accelerations, Coach Dilling helps you create a progressive warm up that can match the demands of any session.
Weight Room and Strength Training
Developing strength in the weight room is an effective way to quickly improve jump performance. Coach Dilling demonstrates 11 high jump specific strength training drills and ways to safely progress from unweighted to weighted exercises. Most of the lifts in this segment are single leg, intended to develop leg strength for a powerful drive leg and takeoff in the high jump. The controlled motions of these lifts will also help improve coordination and balance for athletes.
Plyometric and Jump Training
The high jump is a technical event, requiring power, timing, and coordination. In the plyometric section, Coach Dilling shows a mixture of double and single leg exercises that are further geared toward developing explosive power and capitalizing on the foundation built in the weight room. These exercises focus on specific high jump skills such as double arm swings, keeping a dorsiflexed foot and high quality and quick contacts with each jump movement. A variety of jump drills will create a strong and stable core in your athletes.
Approach, Curve Running, and Takeoff Drills
The last segment of this video takes the jump mechanics and skills athletes have been working on and applies them to the approach and takeoff portions of the high jump. Coach Dilling explains why:
- Consistency with the approach and your steps is the only way to ensure success
- Curve running and mechanics will help you keep your speed through the jump
- You should learn proper angle and placement for jump takeoff for bar clearance
Jump drills are reviewed to help master the penultimate step and create a powerful final step for takeoff.
Coach Dilling gives you an outstanding foundation of training to develop as a jumper. He focuses on the process and mastery of the skills leading up to the jump and provides a variety of ways to become a better high jumper through sharing his experiences and training methods.
80 minutes. 2017.
with Nick Kohl,
Wartburg College Assistant Coach,
USA Track and Field Level I certification;
former University of Wisconsin-LaCrosse Assistant Coach/Jumps;
mentored eight NCAA DIII National Champions and 30 DIII All-Americans, 12-Time MidWest Regional Coach of the Year
Speed and power are the key elements behind a successful horizontal jumper. Drills designed to teach form, technique, and strength building are the secret behind a winning jump. You'll learn how to simulate the correct phases of the jump progression with drills in this video.
Nick Kohl demonstrates his proven drills that are designed to build championship-level jumpers. Coach Kohl's comprehensive training program is designed to teach the athlete to simulate the penultimate step, drive up and out, to reach out with their feet. The drills are a step-by-step progression of plyometric drills, running form, and jump drills that lead to successful jumps. Coach Kohl's program will cover everything from the basics behind the jump to the actual take-off.
Plyometric Mat Drills
Mat drills are a great way to add a technical component to the warm up, or safely help injured athletes return to practice. Coach Kohl demonstrates several low-intensity skipping and bounding drills that he uses to cure posture and technique. Performing these drills on a softer surface also enables coaches to safely incorporate more of these drills into the workouts without fear of increased injury risk.
Form Running Drills
The ability to maintain postural alignment on the runway is critical to success in the jumping events. In this collection of drills, Coach Kohl takes you through a methodical progression of exercises, starting with a standing leg cycle drill and progressing from skips, to weighted walks and runs. The use of a weight plate will help your jumpers develop core stability by limiting the use of their hands, which improves core strength, posture, balance and technique.
Coach Kohl ties everything together in the final segment with a series of jump drills into the sand pit. He focuses on sand drills to give the athlete foot and ankle dexterity so when the athlete jumps and sprints, they can maximize their performance. The sand drills are important because they add a different and challenging alternative to a jumper's normal routine while still adding to their explosive base.
If you're seeking a guide to improving your athletes' horizontal jumps, this video from Coach Kohl is sure to improve the abilities of your jumpers.
"I am certified in Speed and Agility Training, but some of these drills and exercises I have never seen before. I believe this video will help any athlete wanting to reach their full potential in track and field jumping events." - Customer Review.
33 minutes. 2017.
with A.G. Kruger,
University of South Dakota Assistant Coach/Throws;
3x US Olympian; 14x National USA Champion in Hammer & Weight Throw; NCAA DII National Champion (hammer throw);
2001 NCAA DII National Outdoor Male Track and Field Athlete of the Year;
Strength and Conditioning Specialist (CSCS), and is a certified Functional Movement Screening (FMS)
Balance, coordination and athleticism in the ring are a crucial phase in the throwing events. The more athletic your throwers are, the more power they will put into their throws. This will lead to a more compete and successful thrower who will dominate the ring. High performance speed and power drills that teach this philosophy are essential behind a training program designed for success.
Coach Kruger explains that to be a successful thrower, it comes down to what the athlete can do in the ring. He emphasizes the main teaching points behind his speed and power drills:
- Keep everything moving forward
- Keep the chest up
- Explode the hips up and out
Kruger uses drills to emphasize that the goal for all throwing events is the distance of the implement. Components behind these drills teach how to plant, how to work on stability, and how to keep everything moving forward.
A throwing program needs to have many different elements to develop speed and power. Doing throws that mimic movements to the throwing events without the strain of throwing actual implements can be beneficial in technique while also reducing injuries. In addition to common exercises for strength training, Coach Kruger's program includes:
- Jumps and plyometric drills
- Change of direction exercises
- Medicine ball throws
What to Train
Reinforce sound mechanics and explain the why, not just the how, of any exercise demonstrated. Coach Kruger presents three common flaws found in most thrower's programs:
- Throwers are true anaerobic athletes and must be trained as such. Strength, speed, power and athleticism are crucial for today's throwers and must be developed.
- Throwers don't naturally have good body awareness, therefore they will have poor balance, mobility, footwork, core strength, and coordination.
- Throwers don't receive enough information behind the specifics into programming: speed, agility, med ball throws, box jumps and plyometrics development. Coaches must be able to effectively demonstrate these athletic implements before they can teach them to their throwers.
Coach Kruger demonstrates the drills that work on skills, power, and form to develop the techniques needed by successful athletes. These drills are designed to teach power, which results in greater distance of the thrown implement.
63 minutes. 2017.
with Reid Ehrisman,
University of Sioux Falls Head Cross Country & Track Coach/Pole Vault Coach;
Coach of four USA National Champions, seven USA National Runner-ups and 35 NCAA All Americans in the Pole Vault. In 2016, Ehrisman and the University of Sioux Falls qualified seven pole vaulters (four men and three women) to the NCAA Division II Outdoor National Championships.
Reid Ehrisman lays out a methodical blueprint for you to build fast, powerful and technically sound pole vaulters. His vaulters' development program is simple, featuring in-depth drills and techniques, with unlimited science to back it up. Coach Ehrisman's approach is driven to maximize speed on the runway to improve takeoff and swing mechanics. He teaches drills from slow to fast, simple to complex to maximize key teaching moments and neuromuscular adaptation.
Coach Ehrisman brings the pole vault success of the USF track and field program to you with more than 25 drills that walk you through the entire pole vault process - starting by maximizing sprint mechanics, moving through detailed steps to apply that to the runway and approach, and providing methods for accelerating through takeoff and having a powerful swing through the end of the vault.
Perfecting Running Mechanics
Sprint mechanics are the foundation of a strong vault approach. Coach Ehrisman expertly walks you through seven drills specific to pole vault approach on the runway. Beginning with Lining the Heel Walking Drill, Ehrisman details all of the coaching points of proper sprint alignment and some common flaws that impede performance, such as casting and grabbing. The drills in this series progress from walking and skipping, to running, before advancing to pole carry drills. Learn how to maintain sprint form by adding the technique drills while carrying the pole through a progression to keep the pole weightless in approach.
Setting up the Takeoff
Cadence and rhythm are essential components for consistency and success with the pole vault. Coach Ehrisman discusses techniques that have worked best for his athletes and talks you through his slow-to-fast approach. By accelerating through the pole drop, pole vaulters will gain the momentum needed to create a powerful takeoff and a successful vault. Coach Ehrisman start with simple drills and increase cadence and acceleration to more complex methods. He focuses on these runway items:
- Counting steps in sets
- Increasing cadence throughout the entire approach
- Having rhythm to your run
- When and how to drop your pole
- Accelerating through takeoff
Ropes and High Bars for Swing Mechanics
If you're indoors in the winter with limited opportunities to practice proper vault technique, or need a way to teach swing mechanics away from the runway, ropes, high bars, and rings can be important tools. Vault takeoff and swing drills using ropes, high bar and rings show the numerous ways to teach pole vault technique without a long approach. Coach Ehrisman gives tips and insights as athletes demonstrate drills to get inverted, turn and engage their hip flexors and core to get swing into the vault. You'll see athletes use 2-3 step approaches on drills to work on trail leg skills, hip drive, to teach swing from the top hand and much more. He also demonstrates the use of double and single rope progressions, which provide coaches with flexible options depending on their facilities.
Coach Ehrisman uses his experience as a vaulter and coach to emphasize the most important elements of pole vault training. These drills take you through a detailed progression for neuromuscular adaption and mastery of skills for pole vault technique. Use Coach Ehrisman's method to teach sprint mechanics and set the foundation to develop speed and rhythm on the runway for a more powerful vaulter.
46 minutes. 2017.