Coach ((contact.first_name)),

As we are always looking to help our athletes build a solid foundation, here are three introductory drills are perfect for focusing on the key fundamentals—timing, foot placement, and body control. 

Designed to guide athletes through the basics, these exercises will ensure they’re developing a good technique from the start. Check out the drills below and start incorporating them into your training sessions for improved performance.

These drills come from Coach Nic Petersen and Coach Kelly Hass. Coach Petersen enters his 12th year with the University of Florida and Coach Hass Kelly has been coaching track and field for the past 30 years.

Standing Triple Jump Drill

Standing Triple Jump Drill

The drill from Coach Hass involves performing a standing triple jump, broken down into three phases: hop, step, and jump. In the hop phase, the athlete focuses on lifting one leg up as they land on it, essential that the foot positions correctly rather than swinging through. 

The goal is to refine the motion so that the athlete maintains proper form, especially during the transition between the hop and the step, as well as highlight apparent weaknesses in foot placement, body alignment, and leg swing.

Penta Drill

Penta Drill

This drill from Coach Petersen involves performing a series of hops, steps, and jumps in a specific sequence, focusing on switching the takeoff leg to build balance and versatility. 

The purpose is to work on timing, speed, and efficiency across multiple phases of movement, ensuring the athlete maintains control and fluidity throughout. 

By practicing five phases of movement, the goal is to make the actual triple jump feel smoother and easier, improving the athlete's ability to sustain speed and form during the two critical phases of the jump.

Jumping for Height Drill

Jumping for Height Drill

This drill from Coach Hass involves skipping for height, focusing on proper foot placement and maintaining a tall, bouncy posture during the jump. 

The main goal is to reinforce the correct shin angle and avoid collapsing or squatting during the movement, which helps improve the athlete's ability to stay light and efficient on their feet.

By practicing this drill, athletes can develop better control and strength in their jump, making them more effective in events like hurdles and high jumps.

Thank you Coach Petersen and Hass for sharing.  Click here to watch Coach Nic Petersen’s and here for Coach Kelly Hass full clinic. 

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