- Get over 30 drills to develop and improve sprint mechanics
- Get over 30 exercises to add to your training routine to address speed and power needs for the sprint-hurdler
- Get functional exercises designed to increase the static and dynamic core strength of your runners.
- Learn single-leg support strength development exercises unique to the high jump
- Learn how to transfer plyometric and strength training drills to the runway to seamlessly train your long and triple jumpers
- Get 45+ drills that develop greater linear motion to improve distance
- Learn sprint mechanics and pole carry techniques to maximize speed on the runway
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
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