Penetration Drills (graphics coming)

1. Armpower+ Hip Flexor drill. Lie down flat on your back. Attach your Armpower+ around your ankles and anchor on a fence or some solid, stationary object. Make sure your ankles are 15' from the anchor point, and put your fists under your butt where it attaches to your hamstrings to hold your body in place. One leg at a time, with the foot flexed (toe pointing upward towards the calf), bring the knee up quickly as high as possible, then return it to straight (keeping the foot flexed at all times). Repeat as quickly as possible for 60 seconds (we get 60-80 reps in the 60 seconds). Feel the burn! This one is tough, but pays off incredibly. Two repetitions for each leg is usually good to start (then lengthen time and add another rep).
2. Armpower+ Knee drive drill. Keep the Armpower+ attached at your ankles and anchored on the fencepost (or bleacher etc.). Turn a hurdle over so the open side of the base is closest towards you and the top of the hurdle is on the ground furthest from you. Move 15' from your anchor point, lean over at the ankle and grasp the hurdle with both hands. One leg at a time, with the foot flexed (toe pointing upward towards the calf), bring the knee up quickly as high as possible, then return it to straight (keeping the foot flexed at all times). Repeat as quickly as possible for 60 seconds (we get 60-80 reps in the 60 seconds). This one is easier than the Hip Flexor drill, and will develop unbelievable knee drive and penetration. When you're done, go do some rockbacks, but be careful, you may go flying over a do a gainer. Again, two repetitions for each leg is usually good to start (then lengthen time and add another rep).
3. Armpower+ Buddy pull drill. Attach your Armpower+ into one big loop. Put one end around your waist, and get a buddy (or coach) to hold the other end to provide resistance. For 100M, you run as fast as you can, with your partner holding you back (this isn't a tug of war, so your buddy should be jogging behind you, keeping you moving -- but still providing resistance). This accentuates building quick-twich muscles and can significantly increase a runners speed. We will usually do this drill 4-6 times.
4. Armpower+ Running in place drill. Attach your Armpower+ into one big loop. Put one end around your waist, and anchor the other end to a fencepost. We do this drill in the long jump pit (in the sand) as well as on the track. For 60 seconds (initially, then 90, then 120). Run in place using the Armpower+ to provide resistance. Maintain forward lean -- and be careful -- as you get tired you may drift back and forth -- keep your distance from your anchor. Keep the knees pumping and driving. Keep the legs tight -- bringing the foot up to the butt and the knee up strong each time. As always, keep the foot flexed and stay light on your feet. This drill is excellent to teach a runner how to "punch the ground" with each step and dramatically increase penetration. Usually we do 4 repeitions of this drill.
5. Push the wall drill. Find a stable wall, fence post, etc., lean forward extending your hands all the way out in front of you locked out at the elbows. Run in place as quickly as possible, keeping the legs moving as quickly as possible. Don't necessarily try to push the wall over with strength, but accentuate the speed of the legs running underneath you. This will build the muscles that lift the leg in front of you and help to increase penetration.
6. Push and hold drill. This is usually done with a full approach. The vaulter runs, plants, and drives as usual, but holds the "inverted-C" position, pressing his hips forward as much as possible. With no emphasis on rocking back, the vaulter is free to expend all his energy into the penetration phase.