Best Athletics Practice Drills for Speed, Strength & Skill

A good athletics session rarely starts with someone simply running flat out or throwing as far as possible. Athletes build speed, rhythm, strength and event-specific technique through short, purposeful drills—then use those skills in harder training. The right choices depend on whether you sprint, run distance, clear hurdles, jump or throw, but most sessions share the same aim: practise good movement while fresh enough to do it well.

What athletics drills are designed to improve

Drills break a complex movement into manageable parts. A sprinter can work on posture and the first steps of acceleration; a hurdler can rehearse lead-leg action without running a full race; a long jumper can practise the take-off pattern before adding a full approach. Done well, drills make technique easier to repeat under pressure.

They are not a substitute for event training. A few rounds of high knees will not, by themselves, make someone faster, and endless practice hops are not a complete jumping programme. Coaches combine drills with running, jumping or throwing, strength work, recovery and feedback. The quality of each repetition matters more than racing through a long list.

Warm-up and running-mechanics drills

Most track sessions begin with easy movement and a gradual warm-up. Depending on the athlete and the day, that might include a light jog, mobility exercises and dynamic movements such as leg swings. The aim is to prepare for faster work, not to tire yourself out before it begins.

• Marching and skipping: A-march and A-skip practise tall posture, coordinated arm action and bringing the knee forward. Keep the movement controlled; the goal is clean rhythm, not maximum height.
• High knees: Short, relaxed runs with quick knee lift can help athletes focus on cadence and posture. Avoid leaning back or trying to make every step as high as possible.
• Heel recovery drills: Easy heel-to-seat actions rehearse the leg’s recovery behind the body. They should stay light rather than turning into a forced kick.
• Strides: Gradual accelerations over a short distance, often 60–100 metres, let runners build toward a fast but controlled pace. Walk back or take enough rest to keep each stride smooth.

Coaches may use these drills as a short sequence before the main session. If a movement causes pain, or technique falls apart as fatigue builds, stop and ask for guidance rather than forcing more repetitions.

Sprint and acceleration drills

Sprint practice often focuses on the difference between accelerating and running at top speed. In acceleration, the athlete pushes against the track and gradually rises into an upright position. At maximum velocity, the emphasis shifts to staying tall, relaxed and quick rather than reaching forward with the foot.

• Wall drives: With hands against a wall and the body angled forward, the athlete alternates strong knee drives while keeping a straight line through the trunk. This rehearses a forward-leaning acceleration position.
• Falling starts: The runner leans forward until a step is needed to catch balance, then accelerates for a short distance. The drill encourages a decisive start, but it should be done on a clear, suitable surface.
• Short accelerations: Runs of roughly 10–30 metres from a standing or crouched start help practise the first steps. Full recovery between repetitions allows athletes to focus on power and coordination.
• Flying sprints: The runner builds speed through a run-in, then holds a fast, relaxed pace for a short marked zone. These are commonly used for maximum-speed practice and should be introduced gradually.

Block starts are another staple for sprinters and hurdlers. Athletes practise setting their blocks, responding to a signal and driving out for a short distance. The aim is a repeatable set-up and powerful first steps—not popping upright immediately or straining to make the start look dramatic.

Middle-distance and distance-running drills

Distance runners also use strides, running drills and short hill efforts, but their sessions usually connect technique to pace control and endurance. The point is not to imitate a sprinter’s entire workout. It is to improve efficient movement and practise changing gears without losing control.

• Relaxed strides: Short accelerations after an easy run reinforce quick, light running without turning the session into a race.
• Hill repetitions: Controlled uphill runs encourage strong, compact steps. Walk or jog back down carefully, and keep the effort appropriate to the runner’s experience.
• Race-pace intervals: Repeated track segments at a planned pace teach athletes what a sustainable rhythm feels like. Recovery and pace depend on the event and training plan.
• Fartlek changes: During a continuous run, the athlete alternates easier running with brief faster sections. This can practise responding to changes in pace while keeping the session flexible.

For distance athletes, pacing is a skill as much as fitness. A runner who can settle into the intended rhythm is better prepared to avoid an early surge that leaves little for the final laps.

Hurdle drills

Hurdling combines sprinting with a precise rhythm. Beginners often start with low hurdles or suitable practice barriers, with the spacing and height adjusted by a coach. The priority is to move over the barrier efficiently while keeping forward momentum, not to leap as high as possible.

• Lead-leg drills: Practise the lead leg’s action over a low barrier, focusing on a quick return to the ground.
• Trail-leg drills: Side-on movements help athletes rehearse bringing the trailing leg through without swinging it widely around the hurdle.
• Walkovers: Walking over several low hurdles lets athletes learn the shapes and spacing at low speed.
• Rhythm runs: Once the basic actions are comfortable, athletes run over a small number of hurdles to practise consistent steps between them.

Hurdle spacing, height and step patterns vary by event and competition rules. Athletes should practise with the correct set-up for their event and level rather than copying another race’s pattern.

Jumping drills

Long jump and triple jump practice includes approach running, take-off timing and landing. High jumpers work on a curved approach and take-off; pole vaulters practise with specialist equipment and close supervision.

• Approach runs: Athletes mark and repeat a controlled run-up, learning to reach the take-off area at the right speed and with consistent steps.
• Take-off drills: Short approaches into a jump help long and high jumpers practise the final steps and take-off position before adding a full run-up.
• Bounding: Alternating bounds develop coordination and elastic strength useful in jumping events. Keep the distance and volume sensible; hard, repeated landings add stress.
• Landing practice: Long jumpers rehearse bringing the legs forward and moving safely into the sand. High jumpers learn their landing technique on appropriate mats with supervision.

In triple jump, the hop, step and jump phases need to stay connected and controlled. Simply trying to cover more distance in each phase can disrupt balance and increase impact, so technique and suitable progression matter.

Throwing drills

Shot put, discus, javelin and hammer all require event-specific technique, strength and coordination. Early practice may use lighter or modified implements, standing throws, footwork patterns or movement rehearsals without a full throw. A coach can choose drills that match the athlete’s event and experience.

Throwing safety is non-negotiable. Use the designated sector, follow the coach’s instructions, and retrieve implements only when the throwing area has been declared clear. Never practise throws where other athletes are running, jumping or walking through the landing zone.

How to use drills in a session

A sensible session usually moves from general preparation to event-specific work: warm up, complete a small number of focused drills, then practise the event skill or workout. Coaches adjust the volume, intensity and rest according to age, training history, competition schedule and conditions. A young beginner may need a few simple repetitions and frequent feedback; an experienced athlete may use a drill to sharpen one detail before a demanding session.

Choose drills for a reason. If your starts are inconsistent, practise short starts rather than adding more high knees. If your hurdle rhythm breaks down, reduce the number of barriers or the pace until you can maintain control. When possible, ask a coach to watch from the side or record a repetition, then work on one correction at a time.

Related Articles

• What Materials Are Used to Make Athletics Equipment?
• What Are the National Rules for Athletics?
• What Equipment Was Used in Early Athletics?

Frequently Asked Questions

How many drills should I do in one athletics practice?

There is no fixed number. A few well-chosen drills are often more useful than a long circuit. Follow your coach’s plan, and keep technical work short enough that you can maintain good form.

Can beginners do sprint and jumping drills?

Yes, if the drills are appropriate to their experience and performed with suitable supervision. Start with basic movements, modest distances and controlled landings before progressing to faster or more demanding work.

Do athletics drills replace strength training?

No. Drills teach and rehearse movement skills, while strength training develops physical capacity. A balanced programme may include both, with exercises chosen for the athlete’s age, event and training background.

Should I practise throwing drills alone?

Only if the practice is specifically safe and supervised or otherwise approved by a qualified coach. Throwing areas must be clear, and implements should be used only in the correct designated space.

Final Thoughts

Athletics drills work best when they solve a specific problem: a sprinter refining acceleration, a distance runner finding rhythm, a hurdler smoothing the pattern, or a jumper and thrower rehearsing event technique. Start with control, progress gradually and take feedback seriously. A handful of purposeful repetitions can do more for your practice than simply doing everything at full speed.