Track & Field News Presents: Technique & Drills for Sprints
with Brian Fitzgerald,
Rio Mesa HS (CA) Head Track Coach

This excellent program covers speed, sprint mechanics, warm-up and drills, starts, acceleration mechanics, training and seasonal planning. Speed is defined as the product of stride length and stride frequency; Fitzgerald works to improve both variables in his program. He demonstrates bounding exercises that can increase strength through plyometrics. Sprint mechanics include posture, arm action, stretch reflex and leg action. Warming up, important to sprinters, is presented via drills and aerobic conditioning exercises. Many excellent start and acceleration drills are also included. Sprint training is the heart of this presentation and begins with repetition training. Key components are specific distance in specified time, recovery time and distance. Various examples of repetition training are illustrated. Also included are high lactate training and peak speed training. The seasonal plan includes designing a calendar, which is divided into four phases: pre-competition, early competition, competitive and championship. 58 minutes. 2007. DVD.

Track & Field News Presents: Technique and Drills for the Hurdles
with Andrew Blanks, Westbury HS (TX) Head Coach

Proper training of hurdle racing is a must prior to competition. Coach Blanks discusses proper training, language and instruction to help prepare athletes to compete to their maximum potential. Hurdle walkover drills benefit the athlete by improving flexibility, mobility, agility, and hip rotation. The "over and back" drill shows that technique done forward can also be done backward. In addition, by adding a medicine ball to this drill athletes work on balance as well as technique. The challenging "over and under" drill includes a walk over followed by a movement under the next hurdle. This drill requires balance and flexibility. Additional drills are "quick walk-overs", "middle side drill", the "drop step drill" and the "side mirror drill". Blanks then takes his athletes through stretching exercises some of which to be done prior to the meet. For example, the "L sit", a three phase drill that stretches the hamstring and gluteus; and the inverted lunge which stretches the inner abductor. He illustrates the correct way to execute several exercises to avoid injury. Next, Blanks introduces the athletes to the "one step drill" which contributes to proper form and execution of running the 110 and 100 meter hurdles. He also shares his thoughts and drills regarding the 300 and 400 meter hurdles, which require a different mindset and technique. 33 minutes. 2007. DVD.

Track & Field News Presents: Technique & Drills for Distance/Middle Distance
with Pat Tyson,
Director of Track and Field at South Eugene (OR) HighSchool;
former University of Kentucky Assistant Coach/Distance;
former Mead HS (WA) Head Boys' Cross Country Coach (12x Team Champions)

Stretching, core strength, daily routine, weight lifting and philosophy comprise the outline for this DVD on middle distance running. The yoga-style stretching routine requires a straight back and includes angle stretches. Every possible muscle set, including the glutes, groin, and hamstring, is addressed in this program. Twice a week an abdominal routine follows the stretching program. This core strength program is an important part of training middle distance runners. Exercises include flickers, legs over head, crunchers, crisscross, leg lifters, switchers, arch the back, squigglies, on your side, robbios, leg lifters, morgios, Dieter Baumanns' and push-ups. Next, Coach Tyson illustrates drills for developing runners. The Oregon Pacing drill requires runners to exhibit three different strides for 80 yards each. Players run tall, work on stride and are barefoot. This drill gives the coach a great chance to evaluate the technique of each runner. Another favorite is the Oregon sprint, float, sprint drill. This drill trains runners to finish strong. The 1600 Meter drill is a great drill to simulate race situation or as a cross country tune up. Tyson introduces a drill that athletes can use to challenge the 4-minute mile called the 30/30 drill. 65 minutes. 2007. DVD.

Track & Field News Presents: Technique and Drills for the High Jump
with Gary Derks,
Cinco Ranch HS (TX) Head Track & Field Coach

Coach Derks shares the techniques and drills that allowed one of his athletes at Cinco Ranch to clear 7' more times than any HS athlete ever. He begins with thoughts on assessing high jump talent and covers the features to look for in a successful jumper. Derks teaches the flop technique and converting horizontal velocity to vertical height at takeoff. Beginning with the start, rock and go, Derks demonstrates the first phase of high jump technique. Other steps include pushing out of the back, transition phase, curve, takeoff, rotation, clearance and landing. Derks provides a comprehensive warm-up program properly prepare an athlete for a successful jump. He starts with a general team warm-up that integrates 11 different body movements. The dynamic flexibility phase of the warm-up covers 14 different drills, followed by 11 running drills. An additional warm-up program is designed to specifically prepare athletes to jump. Yet another set of warm-up exercises is included for pre-meet training, including: visualization, 3-step mock drill, arch drills, continuation curve drill, pop up, scissor jump, short approach and a full approach. Also included: Olympic lift drills, core exercises, hurdle mobility drills, Big 8 training drills, sand pit exercises, hill work and med ball routine. 84 minutes. 2007. DVD.

Track & Field News Presents: Technique and Drills for the Long Jump and Triple Jump
with Gary Derks,
Cinco Ranch HS (TX) Head Track & Field Coach

Coach Derks begins with thoughts on assessing horizontal jump talent including physical attributes as well as intelligence, desire, composure and work ethic. Derks believes that this is a 'blue collar' event that takes tremendous skill and mental toughness. He provides a physical assessment test that includes standing triple and long jump, vertical jump, 3-step vertical and flying 30's. His long jump mechanics include an emphasis on speed, which is the most important attribute in this event. The main objective in the long jump is to convert horizontal velocity to vertical height at takeoff. Sprint mechanics (the secret to gaining maximum horizontal velocity), good arm action, posture and full extension into the pit are all taught by Derks. The hop, step and jump phases are well covered also. A key for all successful jumpers is a proper training program. Also included are over 60 drills and exercises to incorporate into your training regimen in several areas, including; general team warm-up, approach, bounding, plyometrics, Olympic lifts, core exercises, hurdle mobility, sand pit exercises, hill work and med ball routine. 75 minutes. 2007. DVD.

Track & Field News Presents: Technique & Drills for the Glide Shot Put
with Jim Aikens,
Fremd HS (IL) Head Boy's Track Coach

Coach Aikens covers the glide shot put technique "from A to Z!" He starts at the beginning with six different stretches that allow athletes to prepare properly for throwing. Aikens begins his technique breakdown by demonstrating the wide and narrow grips as well as the placement of the shot and hits on the different shot sizes and their advantages. Building speed is important and Aikens shows how to teach athletes to go from slow to fast. The power position starts with stance and balance, with a relaxed upper body and a straight-line position down the length of the body. Aikens prefers the inactive start but he also shares the active start. There are two styles of glides in this presentation - Rotate & Lift and Lift & Rotate. Foot position and width determine the best style for each athlete. Aikens addresses the finer points of the glide in the drills section. A favorite drill is the Leg drive where athletes kick a ball while driving forward. In all, 20 drills reinforce the teaching points and techniques of the glide shot put. In conclusion, Coach Aikens addresses the main problems that occur when teaching this method. 93 minutes. 2007. DVD.

Track & Field News Presents: Technique & Drills for the Discus
with Jim Aikens,
Fremd HS (IL) Head Boy's Track Coach

Coach Aikens is respected nationally for his ability to teach the discus. He starts by outlining the factors in implement distance. He cites the height, angle and speed of release as the main contributors to distance. The 35-36 ° throw is optimal for discus distance. The long path allows for a wind up that applies force for a longer period of time. A teaching point is to progress, slow to fast, when releasing the discus. He includes six stretches for athletes to use prior to throwing. Aikens analyzes the 1 kg and 2 kg implements, as well as three different grips that can be used. Athletes demonstrate several delivery examples. Reverse, non-reverse, back of the ring and middle of the ring positions are discussed. Over 15 drills are demonstrated to help athletes learn techniques. In conclusion, Aikens outlines problems, causes and solutions that are common in teaching throwers. 83 minutes. 2007. DVD.

Track & Field News Presents: Technique & Drills for the Rotational Shot Put
with Jim Aikens,
Fremd HS (IL) Head Boy's Track Coach

Beginning with the basics of throwing, three things affect the implement distance - height of release, angle of release and speed of release. The key elements are the speed of the release and the summation of forces, which uses big muscles before smaller muscles; leg muscles are the driving force in this technique. Aikens begins by demonstrating two stretches that should be used prior to throwing. He also includes other stretches to help the back, upper back, shoulders, hamstrings and buttocks. Aikens demonstrates the full body throw, emphasizing the arm and wrist flick. Aikens covers the difference between a rotational and glide thrower, and identifies why many throwers prefer the rotational throw. Aikens provides 14 drills, which includes drills specific to coming out of the back of the ring and transitioning from the back of the ring to the middle. Drills include hands on hips, double pivot, crunch, step through, South African, med ball throw, South African with shot, step around, unit turn, quarter turns, the 360° drill, and more! This excellent DVD concludes with advanced teaching points for experienced throwers. 63 minutes. 2007. DVD.

Track & Field News Presents: Technique & Drills for the Pole Vault
with Rick Suhr,
Suhr Sports;
coached the 2004 (boys) and 2005 (girls) Indoor National HS pole vault champions

Coach Suhr has developed a unique and successful style of vaulting demands that his vaulters jump a very disciplined and regimented style (he credits the adverse weather conditions in upstate NY and poor runways). He begins with five fundamental take-off drills. These drills are the foundation of Suhr's vaulters - regardless of ability. These drills start close to the mat and slowly work back along the runway. These drills help with grip, staying upright when approaching the bar and planting the pole. The next phase is a group of up-top drills. Short stick drills are used prior to a meet to develop good hand positioning and the 180° turn. Backward roll-extension develops upper body strength and allows the athlete to clear the head and chest. The pole, run, and carry drill teaches vaulters to run tall and plant the pole properly. Suhr highlights three phases of short run vaulting and illustrates each. Four National Champions, including 3x National Champion Jenn Stuczynski, provide the demonstrations for this incredible presentation. 34 minutes. 2007. DVD.

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