Blog
Training tips, workout guides, and track & field news.
How To Hold Shot Put Implement: Glide Technique
Here is how a glide shot put thrower should hold the implement.The majority of the weight of the shot put to be held at the base of the fingers, high in the ...
1 min read
How to Pole Vault: Walking Hang Drill
This is a walking hang drill for the pole vault. Here you want the athlete to start with the pole directly next to them and reaching up as high as they can o...
2 min read
Long Jump Technique Training: Single Knee Drive Drill
This long jump drill focuses on single knee drive technique to create height on this drill with low intensity. Using a 2 box set-up, the athlete is focusing ...
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Weight Training: Romanian Dead-Lift
This movement is the Romanian Dead-lift. When done properly it will train the lower back isometrically as well as the glutes and a special emphasis on develo...
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How to High Jump: Circle Drill Low Level Skips Right and Left
This is a low level circle skipping drill, a drill used in the high jump. This drill teaches the athlete to feel the pressure on the inside heel and to keep ...
2 min read
How to Throw Discus: Half Turn in Circle Drill
This is a discus half turn drill that is trying to teach athlete how to actively turn their right foot in the middle of the circle. The athlete should learn ...
1 min read
Hurdle Training: One Step Over the Top Drills Right and Left
The one step drill with a right leg lead is a good beginning to teach 400 hurdlers to hurdle with the non-dominant leg. The athlete should focus on having qu...
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Triple Jump Training: Full Approach Run Through
This is a full approach triple jump run through, trying to make sure that the athlete is in the correct spot and distance on the runway. The athlete here is ...
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Developing Overall Strength in Athletes: Medicine Ball Side Toss Right and Left
This med ball side toss forward develops overall strength. This rotational movement focuses on driving back to the right and then driving the right hip forwa...
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Developing Speed in Athletes: 60 or 90 Meter Ins and Outs Speed Drill
This 60 or 90 meter ins and outs, 20-10 style drill is often used for sprinters and jumpers in track and field. This drill focuses on quickening momentum. Th...
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How to Long Jump: Gallop Run Take Off Drill
This long jump gallop run take off drill is used to teach long jumpers how to be at the penultimate step in the takeoff. Notice this left foot jumper is acti...
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How to Pole Vault: Swing Drill-Six Step Swing and Turn
This is a 6 step swing and turn drill teaching pole vaulters the appropriate way to start their turn at the top of the vault. This drill enables athletes to ...
1 min read
Proper Cool Down: Modified or Adapted Yoga Froggy Routine
This is a modified or adapted yoga froggy routine used in cool down series for track and field training. It's very important to stretch the hips and the groi...
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Weight Training: Back Squats
This movement is the basic barbell back squat. When done properly, it will train the muscles of the core, the quadriceps, the glutes, and even your upper bac...
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Weight Training: Barbell Hip Thrust
This movement is the barbell hip thruster. When done properly this will train all the muscles of the posterior chain with a special emphasis on the glute mus...
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Weight Training: Speed Trap Bar Dead-lift
This movement is the speed trap bar dead-lift. When done properly, this will train explosive power in the hip extensors, as well as isometric strength in the...
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High Jump Training: 20-10-10 Drill
This is the 20-10-10 drill, a drill used for a warm up in competition and practices. The athlete should focus on driving for 20 meters, transitioning into an...
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How to Throw Discus: Segmented South African Drill
This is a segmented South African drill, a drill used in the discus. This is the last drill in the progression of moving to a full throw. This drill teaches ...
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Lead Leg Hurdle Technique: 4 Step Hurdle Drill
This a 4 step hurdle drill, typically used for longer sprint hurdlers such as the 300 and 400 meter hurdles. It is important for an athlete to learn to use b...
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Proper Drive Phase Sprint Mechanics: 30 Meter Crouch Start Drill
The 30 meter crouch start teaches proper drive phase sprint mechanics. Look for two different things. First, nice straight lines and the athlete pushing effe...
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Creating Hip Mobility in Athletes: High-Low Right and Left Leg Lead Drill
This is a right leg high-low hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over the low hurdles with the right le...
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High Jump, Long Jump, and Triple Jump Training: Active Penultimate Gallop Drill
This plyometric drill is gallops, a drill used for jumpers in track and field. The drill focuses on pushing through an active penultimate step. The athlete i...
1 min read
How to High Jump: Circle Drills Right and Left
This is a circle drill to the right, a drill used in high jump. The athlete should focus on proper sprint mechanics while feeling the pressure on the inside ...
2 min read
Developing a High Jump Approach: Short Approach to Curve Drill
This is a short approach to curve, a drill used in the high jump. This short approach will show you how to create a beginning level 4 step short approach run...
1 min read