[coachsherwood]

TAG BOX

At the end of a hard session...we like to finish off with a fun drill.
What drills or games do you recommend?

One of our favourites is TAG BOX

2 teams (equal numbers) ...a 20m coned square.
Team A are all in the box
One athlete of team B runs into the box, tags a team A athlete (who now sits out) and returns to tag the hand of his next team mate who only then enters the box in search of another team A athlete.

Total time is taken for tagging of all team A athletes.

Teams swop over.

Winners are those who tag in the shortest time.


Sherwood

 

[coachsherwood]

more drills

FRIENDS

Another game we love is called FRIENDS
(cue music)

Same 20m coned square box

Say 20 athletes in the box

2 athletes are chosen but have to hold hands.. enter the box and try to tag another athlete who then holds hands with the two..

When the number of athletes holding hands reaches 4 ... they then split into 2 pairs holding hands.

This continues until everyone has been tagged.


The drill teaches teamwork, communication, focusing on short sprints, footwork and core strength to stay in the game.

Sherwood

 

[coachsherwood]

Caterpillar

We use this drill on the track.

Say 8 athletes of similar ability jog around the track with the group spaced about 10m overall....

On a whistle blow the athlete at the back sprints to the front and then takes up the group pace.

The new athlete at the back then sprints to the front and takes up the group pace....

This continues over a number of laps and could be described as a TRACK/ FARTLEK drill.

Over a number of weeks, progression could be achieved by increasing the number of laps or by increasing the group rate.

Sherwood

 

[coachsherwood]

Devil Take the hindmost

Another middle distance/ XC fun drill I use regularly is DEVIL TAKE THE HIND MOST.

This drill can take place on a 400m track or a short road or XC course.

Athletes of a similar ability set off on the first circuit. At the end of each circuit, the last athlete to cross the line is out. After each circuit, the last athlete retires. This continues until there is an eventual winner

The drill promotes group running.... tactics... kick finishes...and , most importantly, the disire to compete, win or/and improve amongst the athletes!!!

Sherwood

 

[coachsherwood]

Hare and Hounds

HARE & HOUNDS

One for the middle distance runners..


A group of athletes (the hares)...set off at a slow pace around a course( usually 400m track or short XC course)

2 or 3 athletes (hounds) stay behind

On the sound of a whistle or by shouting 'The hounds are loose'...the hounds chase the hares and try to tag as many as possible before they can reach the safety of the finishing line.

Ideal drill for teaching fast finishes, kick runs within a game format.


Sherwood

 

[coachsherwood]

Flag Day

Another favourite of ours is a drill to help young athletes cover the ground faster whilst focusing on a topic!

Using a track, or grass field, or XC course .... set up a number of small plastic flags. Words or numbers are placed on the back of the flags.

Athletes have to not only complete the course but also remember what's on the back of the flags as they pass them. You can use country names, capitals, numbers, car types...it's upto you!!

We take the time for the run of the athlete and deduct seconds for each correct name. With numbers, we can ask the athlete to list the numbers or add them up.

This can also be a useful team game.

Another alternative is the Envelope game !!!
An athlete or a team has to choose an envelope (or piece of paper in a hat). Within or on, is a topic such as 'the beach' ..or 'the airport'..or 'famous track stars' ' items in your bedroom' etc. Each team or athlete has a different topic.

Athletes or teams have to complete a course in the fastest possible time and then list say 10 or 15 or 20 items associated with that topic.
Winners are those with the best time for the run plus the time taken to list the items of the topic.

It's amazing how they focus on the TASK and not on the potential pains of the run.

Progression :- lengthen the run, increase the number of items to remember...but most of all as a coach....be CREATIVE and adapt the drills to suit your own circumstances, age groups and event.

Sherwood

 

[coachsherwood]

Splatttt

SPLAT

Splat is a great drill for improving reaction times and simply having fun.

Coach with a ball, stands in the centre of a circle of say 12 athletes evenly spaced.

Coach throws the ball to any athlete who then has to kneel down. At the same time, athletes on either side of the person who as just knelt down react and point a finger at the other whilst shouting SPLAT. The first to shout Splat wins and stays in the game whilst the other sits down an plays no further part.

If either of these two athletes turns and shouts splat before the athlete with the ball kneels down then they are out of the game.

This continues until there are only two left and then a shootout takes place.

The finalists start back to back and slowly walk away from each other and turn to shout spalt on the voice command of the coach. The first to turn and shout splat wins!

Sherwood

 

[coachsherwood]

River Jumping

RIVER JUMPIMG

Place 3 gym mats short end to end.

Using cones, mark the nearside and farside river banks on the mats. Start with a gap of say 0.5m for juniors and wider for older athletes.

Athletes stand on the nearside in a standing jump start (feet side by side with a space between).

Athletes then use a standing jump to clear the river. Both feet and heels must not touch the water. Anyone with wet feet sits out.

I usually increase the gap by 10cm each round from the 0.5m start. This allows most athletes to have at least 3 or 4 jumps before the first athlete is sat out. Confidence building!!

Sherwood

 

[coachsherwood]

Elephant Relay

Has your training group become a little rowdy?

Then try the elephant relay to show who's in charge!

Place a cone a 20m.

Split group into teams maximum of 4.

First runner sets off rounds cone and returns, places his hand between his/her leg and takes the hand of the next team member. Both athletes now run the course in a rather stooped manner completing the loop and return for the third and eventually the fourth.

Great for the calves and quads.

Team members must continue to hold hands throughout the race or are subject to a forfeit (usually 20 pressups et al)

Put the strongest on leg one and when there are mixed sex groups try to ensure single sex teams for obvious reasons.


Sherwood