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Cover: terrence trammell: teaching and coaching the sprints
Terrence Trammell: Teaching and Coaching the Sprints

with Terrence Trammell,
Pace Academy (GA) Associate Head Coach;
3x Olympian & 2x Olympic Silver Medalist (110 M High Hurdles);
3x World Silver Medalist;
6x NCAA Champion (University of South Carolina)

Teaching explosiveness on the track is the key to training sprinters. Two-time Olympic Silver Medalist Terrence Trammell provides coaches and athletes the opportunity to develop new skills for novice sprinters and reinforce and enhance commonly used drills for experienced sprinters. He begins with detailed demonstrations and coaching points that allow athletes to develop mechanics in sprinting to execute the drills "perfectly first, then perfectly faster."

Running Form and Explosive Power

Foot placement and foot strike are essential for good sprint technique. The key is to find a balance between stride length and frequency, which will lead to fast times. Trammell shares a series of foundation-building drills that focus on the specifics of running form. You'll see a detailed tour of the benefits and execution of the A-Skip, B-Skip, Flutter Kicks, Tight High Knees, and High Skip drills that sprinters commonly use in their warm up and mechanic development.

Coach Trammell relates each of the skills to the specific component of efficient sprint mechanics and how they relate to the overall sprinting process.

How To Use Starting Blocks

One of the most important aspects of sprinting is clearing the starting blocks. However, at the youth and high school levels, this is one of the most inconsistently taught and coached parts of sprinting. Trammell provides a detailed description of starting block technique, including set up, leg angle, upper body position, and use of the blocks and track to generate the most effective start for power and mechanical efficiency.

Segmenting the Sprint

Trammell breaks the sprint into three distinct phases: Transition Phase, Top Speed Phase, and Maintenance Stage. He thoroughly explains how to teach athletes to drive out in order to set themselves up to run in the most efficient manner possible. He also discusses how to finish a sprint.

The conciseness and multiple angles of the drills provided by Coach Trammell reinforce efficient sprinting mechanics to allow for maximum success on the track!

25 minutes. 2018.

Buy at Championship Productions

Cover: 35 essential drills for sprinters
35 Essential Drills for Sprinters

with Ken Harnden,
University of Georgia Associate Head Coach;
2x Olympian and 1996 NCAA Champion at UNC (400 Hurdles);
3x USTFCCCA National Assistant Coach of the Year;
former Assistant Coach at Florida State University

Georgia Associate Head Coach Ken Harnden has created a great video outlining the essential aspects of a successful sprint training program. In this video, Coach Harnden will teach you how to:

  • Create a functional dynamic warm up
  • Teach an explosive block start
  • Optimize maximal velocity mechanics to improve speed development

Coach Harnden covers a wide array of drills, many of which will provide solutions to building muscle memory, correcting core issues, block settings, leg angles, arm action, and warm-up procedures.

Creating a Functional Warm-Up

Efficient hip mobility is critical to developing the power needed for sprinting success. A strong functional movement-based warm-up can help develop these mobility patterns. Coach Harnden takes you through a 24 exercise functional warm-up that is designed to progressively challenge athletes' range of motion.

After some light skipping and jogging, the warm-up introduces a series of ground drills that progressively prepare the hip girdle, before progressing back into movement-based exercises with hurdle mobility exercises and speed development drills, including power skips and A-runs.

Teaching an Explosive Block Start

In order to develop an effective block start, Harnden breaks down critical components of powerful starts and ways to teach them in practice both with and without blocks. Drills in this segment progress from upright running drills to 3- and 4-point starts. The culminating drill in this segment, the Triple Extension Med Ball Toss, provides a great low-risk way to teach young athletes how to push up through the front leg, creating triple extension needed for acceleration.

Coach Harnden also covers how to set the pedals of your start blocks and what to do when your blocks aren't long enough to accommodate all your settings.

Optimizing Maximal Velocity Mechanics

Teaching maximal velocity mechanics can be difficult because athletes only spend a brief amount of time within this phase of their event. It's even more difficult to teach through drills, as proper mechanics are the result of force development in the acceleration phase.

This segment is slightly different than most coaching videos on speed development. Coach Harnden doesn't overload viewers with a myriad of drills "guaranteed to produce results." Instead, he shows viewers some critical body positioning cues they must look for. Cues such as knees together can let coaches know if athletes are over-striding, or turning over too quickly and not producing force appropriately.

Harnden keeps the concept of sprint development simple. All of his drills are well-explained and easy to implement in training even with beginner athletes or large groups.

43 minutes. 2017.

Buy at Championship Productions

Cover: championship speed and power drills: sprints
Championship Speed and Power Drills: Sprints

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.

Sprint Mobility

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.

Buy at Championship Productions

Cover: all access wartburg track & field practice: sprints
All Access Wartburg Track & Field Practice: Sprints

with Marcus Newsom,
Wartburg College Head Coach;
6x United States Track Coaches Association DIII Indoor Women's Coach of the Year;
3x USTFCCCA DIII Outdoor Women's Coach of the Year;

featuring Scott Ganshirt, Wartburg College Assistant Track & Field Coach

The Wartburg Track program has grown into a national power under Coach Newsom's watch. Wartburg has won 14 straight indoor women's conference championship titles and nine men's indoor championships. The women have a string of 17 consecutive outdoor titles. The men have won eight league outdoor titles since 2002. In 2009, his women's teams became only the seventh team in NCAA Division III history to sweep indoor and outdoor national titles in the same season, and earned the inaugural Deb Vercauteren Program of the Year award from the USTFCCCA. The program also won the award in back-to-back-to-back season (2012-14). The 2012 women's team swept the National Championships and set new all-time meet records in team points in both venues.

In this video, filmed 'live' showing 'all access' footage of four days of Wartburg's sprints practices, Newsom discusses in detail how he breaks down a sprinter with a combination of endurance and speed and then you'll see four typical practice days to gain valuable training insight and sample practice ideas.

This combination of endurance and speed days include:

  • Structured 200m days
  • Repeat 200m days
  • Broken 400m days

Large Group Training

Athletes at Wartburg don't stand around for long at practice. Whether it be circuit training, bicycle work, running, or recovery exercises, Coach Newsom shares his ideas on how to structure practices to enable his sprinters to maximize their time in training and accomplish substantial work within each session.

Weekly Training Program

The most unique aspect of this video is that it unfolds throughout the course of one week, enabling you to see how each practice is placed into the structure of an entire training week. This allows coaches to watch how workouts like Tuesday's block and recovery day enables athletes to recover from the previous day, while preparing for more intense days in the middle of the week.

Coach Newsom has his athletes demonstrate 12 specific workouts that can be used to improve both speed and endurance. He breaks down a typical workout day for the athlete and explains why each component of the session is a critical part of the workout. Components include:

  • The push-drive phase
  • Running through the curve
  • Staying relaxed and focused through the straightaway
  • Keeping your power in front of you until the finish

The most unique aspect of this video is the kickboxing session with coach Russ O'Connell. O'Connell is an accomplished mixed martial arts coach who has coached numerous elite fighters, and was brought in to provide some interesting variety to the team's training program. Focusing on fighting skills that challenge both hand-eye coordination and core development, this unique aspect of the video will challenge you on how you can think creatively to provide dynamic training alternatives to sit-ups and planks.

Coach Newsom explains that his philosophy will enhance your athletes' ability to:

  • Focus on staying relaxed
  • Go hard and control the pace
  • Keep a good tempo
  • Focus on form and technique

Sprint Starts

Put your athletes in a proper block setting position for sprint starts. Coach Scott Ganshirt explains why the drive phase, arm action, and the power position are critical to maximize the sprint start. The main points needed for a good start including keeping the head down, driving out, and being aggressive.

This program features over four days of practices and a glimpse at numerous drills, from block work to 4x200 and 4x400 relay exchanges. While some of the resources, such as kickboxing, may not be available or practical, it provides a great example for coaches who like to think outside the box and seek out alternative resources that can help their program grow and develop.

171 minutes (2 DVDs). 2017.

Buy at Championship Productions

Cover: joey woody's strategies and training the sprints 3-pack
Joey Woody's Strategies and Training the Sprints 3-pack
TD-04908A: with Joey Woody,
Director of Track & Field/Cross Country at the University of Iowa;
4x All-American; Silver Medalist in the 2003 World Championships

Joey Woody explains why the key to having fast relays is developing fast sprinters. You'll learn his philosophy behind team strategy and training for successful relays, as well as how you can build a winning team, or program, from the relay out. At the University of Iowa, their whole philosophy is to build from the relays out. This mindset has led them to back-to-back Big 10 Championship 400-meter relay titles (2013-14). Proof that his system works.

Finding The Right Fit

All relays should be practiced at 100% effort to improve the passing of the baton. Moving your athletes around in all legs will help you determine which athlete is best suited for each position. Coach Woody stresses the importance of the speed of the baton and placing athletes in positions where they can move the baton most effectively.

Included is an in-depth look at the incoming and outgoing runner responsibilities in the 4x100. Coach Woody does a great job showing you the exchange of the baton, as well as hand-off drills and 4x100 strategy. Instruction on what to look for when placing athletes in each leg of the relay is covered in the classroom and on the track.

Longer Distances

The difference in 4x200 and 4x400 relay coaching strategies are also covered, with emphasis put on proper body mechanics. Coach Woody also goes through drills designed specifically for 4x200 and 4x400 relays.

Finally, you will learn Coach Woody's acceleration drills, including the resistance run with a partner, resistance run with a sled and the line drill. Coach Woody uses the line drill to teach greater acceleration mechanics for sprints. This drill is designed to set the sprinter up from start to finish with proper body and shin angles to create maximum ground contact force.

Proper block set-up is also discussed, giving you insight to prepare your runners for a great start.

Coach Joey Woody is one of the best `classroom' coaches with his detailed explanation of running the relays. Not only will you get tons of great drills and techniques for sprints and relays, you'll also learn the "how" and "why" behind each teaching point.

80 minutes. 2016.

TD-04908B: with Joey Woody,
Director of Track & Field/Cross Country at the University of Iowa;
4x All-American; Silver Medalist in the 2003 World Championships

Without a doubt, teaching hurdling is one of the toughest tasks for track & field coaches. Coach Joey Woody has created a unique educational tool and does an outstanding job of explaining foundational information that can be used as building blocks toward making a more competitive hurdler. Coach Woody simplifies proper hurdle technique from A to Z. He covers:

  • The athletic qualities required, and how to develop them (speed, strength, endurance, power, and sprint mechanics).
  • Block setup and block starts.
  • Hurdle drills to fix faulty technique, improve stride frequency, and rhythm.

Training Plan

Using a classroom lecture format with on-screen graphics, Coach Woody does an excellent job of explaining the progression of learning the hurdles. You'll get a detailed list of coaching cues that are used to help improve your athletes' hurdling technique.

Coach Woody not only provides sample training slides, but also real-time drills like hurdle walk overs, stationary drills (including lead leg specific drills so the athlete does not lead with a bent knee) and movement based drills.

Additionally, Coach Woody talks about his weekly and yearly training plans, which work on proper mechanics and keeping athletes fresh, while also having them work hard enough to build strength and power.


In the 100/110M hurdles, controlled speed is the key to success, and the central nervous system needs to be firing at all times. Coach Woody explains why being a "trail leg hurdler" is the key to faster times. He also breaks down the components of proper hurdle mechanics into three distinct phases: into the hurdle, over the hurdle and off the hurdle.

You'll learn the importance of running with a consistent rhythm during all drills and keeping the feet moving at all times. Having the upper and lower body working in unison is paramount for developing a champion hurdler.

400M Hurdles

Focus on the 400M hurdler is dependent on a few key qualities: above average speed, great endurance capability and the willingness to train hard. The ability to hurdle with both legs efficiently is a skill most successful 400M hurdlers possess.

Coach Woody describes his philosophy, workout examples, training concepts, and training progression that serve as a good foundation for the developing distance hurdler. He likes to compare 400M hurdle training to medicine. Over-training can have the same negative effect as over-medicating. Remember to train the athlete, not just the event!

This video is a no-brainer for the track & field coach that works with hurdlers. Coaches are constantly seeking new drills and techniques to make their programs and athletes stronger competitors. Coach Woody presents his methods in a way that are easy to understand for coaches and athletes of all levels.

110 minutes. 2016.

TD-04908C: with Joey Woody,
Director of Track & Field/Cross Country at the University of Iowa;
4x All-American; Silver Medalist in the 2003 World Championships

Many track & field coaches know their athletes need to become faster and stronger, but they don't know how to make those two essential skills a cohesive unit. Joey Woody lays out the necessary framework to develop your athletes' speed and power at the same time.

Coach Woody uses science, experience and observation to give his athletes a clear-cut advantage over the competition. Now, you can benefit from his knowledge. This video is bursting at the seams with coaching philosophies, training models, periodization models, scientific progressions, drills and exercises to elevate your coaching knowledge to new heights in the areas of sprints, relays and hurdles.

Knowing Your Athletes

Coach Woody believes that you develop an athlete from the ground up, with their sport-specific skill in mind. Whether your athlete sprints, jumps or throws, you need to develop those skills through practice and repetition of movement.

Coach Woody highlights both velocity and force demands associated with the sprints and hurdle events. Next, he lays out his personal road map to building up athletes and their athletic qualities. He stresses that tailoring training components to fit the individual needs of the athlete will better the outcome. Understanding each athlete's background and fitness level will determine the length of your general preparation period at the high school and college levels.

Plyometric Development

Sport demands are extremely high, and in order for the athlete to become more successful, their body must be able to withstand high velocity forces. Coach Woody breaks down how to use plyometric progressions to build better athletes. He explains the science behind implementing plyos to prevent the breakdown effect on the athlete's body, which gives them increased power output for the entire length of the race. This is the secret that leads to building a more competitive sprinter and hurdler.

Next, he uses plyometrics to develop explosiveness in his athletes. Everything from stand-still jumps, to ballistics and depth training is covered, while Coach Woody explains the progressions behind each concept.

Speed Development

Coach Woody goes over the correct angles and mechanics associated with building greater levels of acceleration speed specific to the sprinter & hurdler. He places specialized emphasis on higher knee and thigh lift to increase force velocity upon ground contact. This will lead to less time on the ground, plus more distance covered, with less effort.

You will learn bounding training, medicine ball throws and maximum velocity training that includes discussion and demonstration of the wicket drill, the art of floating, stair runs and speed endurance. Speed endurance is an extended speed rhythm at 90-95% intensity which utilizes shorter rest intervals.

He also includes a warm-up that not only prepares athletes for that day's practice, but also increases their stability and strength for the future.

Throughout the video, you'll see informational graphics related to neuromuscular training modalities that aid in the understanding of each area discussed by Coach Woody.

Coach Woody eliminates all of the guesswork when comes to building a high performance athlete. His instruction covers real-time science and some of the most successful practices implemented by one of the top collegiate track & field programs in the country. If you are an improvement-minded coach, this video will increase your ability to build faster, stronger, more powerful sprinters and hurdlers ranging from high school to the collegiate level.

164 minutes (2 DVDs). 2016.

Buy at Championship Productions

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