'Feed the Cats' : Wickets Drill for Sprinters!

Key points

• Take a full run-in to achieve high approach speed before entering the wickets
• Extend hands as high overhead as possible while sprinting over the wickets
• Stay big in the front and short in the back without letting spikes flip up behind

Common mistakes

Letting the heels kick out behind (showing spikes to Jesus) instead of stepping over and driving down.

Key points

• Sprint into the wicket spacing with normal acceleration before holding the arm position
• Keep arms held straight out to the sides horizontally
• Maintain upright posture and rapid front-side leg cycling

Key points

• Run in at full speed before transitioning to the pistol hand position
• Extend and hold hands clasped together directly in front of the chest
• Keep torso tall and step cleanly over each wicket

Key points

• Accelerate normally through the approach run to build necessary velocity
• Wrap arms around the torso upon reaching the wickets
• Maintain front-side knee lift and fast ground contact over the hurdles

Common mistakes

Decelerating or losing speed prior to entering the wickets when shifting arm posture.

Key points

• Enter the wicket corridor at high velocity from a full approach
• Hold elbows wide and press palms upward overhead
• Preserve upright posture and avoid back-side kicking mechanics

Key points

• Reintroduce full natural arm swing through the entire run
• Maintain upright posture and rhythm established during constraint drills
• Keep mechanics big in front and short in the back without showing spikes behind

Common mistakes

Allowing mechanics to revert to an excessive back-side kicking action.