Watch as Coach Joe Eby discusses speed development drills focusing on wickets and flys. Coach Eby uses Coach Vince Anderson’s wicket measurements and places pieces of colored duct tape on the corresponding marks. This eliminates the need for remeasuring, and if a hurdle is moved, it can be placed back in the correct spot. Sprinters need to bring intensity and must push off the ground rather than reach for the next hurdle. The 30-meter flys are run at 98% of maximum effort, focusing on top speed over the 30 meters while maintaining good posture. The sets and reps are as follows: start with 3 wickets and 3 flys, adding one each week. The maximum should be 5 wickets and 6–7 flys.
Speed Development: Wickets and Flys with Joe Eby – Baldwin Wallace Univ.
