heres what I do to set up the rundrill on the track. Either find a white line that goes across the track like a finish line. Or draw one with chalk or use tape across four lanes. Then take a small pole and measure down it length from the top of the pole and measure 5 feet. Then pull off about 18 inches of athletic tape and put it on the pole running down the length of it. Now measure 5'3" on the tape and mark it. Then write 5'3" at the mark. Then measure down from the top of the pole 5'6" and do the same. Then 5'9" and 6'0" and do the same. Now you have a measuring stick to lay out the lanes. Go to the mark that goes across the track and lay the pole down with the top of the pole at the mark going across the lanes. lay it on one of the lane lines. Now make a mark on the edge of the lane at the 5'3" mark. now move the pole until the top of it is at the mark you just made. Now look where the 5'3" mark is on the pole and make another chalk mark on the track. Repeat until you have 7 marks on the track including the one going across the track. Now go to the second lane and repeat theprocess using the 5'6" mark. Then do the same in the next two lanes using the 5'9 and 6'0 marks. So now you should have 4 lanes marked with the last 6 strides showing in each and each being a little longer than the previous one. So to get your starting point in each lane do this: Go to the first land (5'3") put your tow on the last mark you made in that lane. Pick your pole up and run away from the marks accelerating as fast as you can. have some one catch your 3rd left. mark that spot. No you have one completed lane. This is a 6 left pole run. Now go to the next lane and run back from the last mark 4 lefts and mark where the toe hits. Now you have a completed lane for 7 left pole runs. Go to the next lane and run back 5 lefts and go to the last lane and run back 6 lefts. the drill is to run 5 reps in each lane. Count down as you run each lane. So the first lane you'll count six when your left foot hits the ground the first time. Start by putting your right foot back and raising your left toe off the ground. then Push Out hard and accelerate until you reach number 4 in your count-down. Then just try to get your feet down as fast as you can and jump up and extend your arms at the count of one!! You can practice all of the approach mechanics including good pole drop mechanics and take off mechanics....There's more but this should do for now....Let me know how it works and if you can send a video that I can critique...
Coach Job
Here is the description of a fantastic running drill ladyvolspvcoach gave me. It works really well
Also about a vaulter being shorter and how his height effects his stride length... I've been told that height does not effect the stride length. Instead it's the speed and energy you build up from the run. The midmark chart is designed so that no matter what height you are, if you build enough energy and speed in your run to grip a certain length on a pole, the the chart will indicate your optimal midmark.
to the coaches, please correct me if I'm wrong!
