Blog

How to Pole Vault: 4 Step Walking Plant Drill

This is a 4 step walking pole drop drill, a drill used for the pole vault. This drill is essential for all beginning level pole vaulters. You can see here on...

1 min read

How to Throw Javelin: Short Approach Development

This is a basic 5-step short approach development for the javelin throw. Step onto the apron, take a big step as far away from the foul line as possible. The...

1 min read

How to Throw Shot Put: Punch Drill

The shot put punch drill is used to teach the athlete how to properly block with the left arm, using a left to right exchange. Power balls as seen this video...

1 min read

Sprint Acceleration Training: 10 Meter Push-Up Start

This 10 meter push-up start is part of the ground-based acceleration model. The athlete is lying flat on the ground, pushing up aggressively and as the athle...

1 min read

Developing Power and Explosion in Athletes: Medicine Ball Chest Pass Drill

This med ball chest pass is a great way to develop power and explosion in track and field athletes. It is useful in beginning level sprinters and developing ...

1 min read

Hip Mobility: Double Over and Back Hurdle Mobility Drill

This is a double over and back hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over with both legs over two hurdles...

1 min read

How to High Jump: Short Approach Two Box Set Up

This is a short approach off of a two box set up, a drill used in the high jump. This drill is used to promote the athlete pushing through their penultimate ...

1 min read

How to Hurdle: Block Starts Over One Hurdle

This is a start over one hurdle. The blocks are set to take eight steps to the first hurdle. The athlete filmed here is a left leg lead leg with the right fo...

1 min read

How to Pole Vault: Standing Plant Drills Pole Drop Bounce and Roll

This is a stationary drop, bounce, and roll out drill. You can see here that the athlete is letting the pole tip drop extending their hands as high as they c...

1 min read

How to Throw Javelin: Walking 3 Step Drill

This walking 3 step Javelin drill is used at the beginning of the season for all throwers and for all beginning level throwers. Learning proper footwork is i...

1 min read

Sprint Acceleration Training: 10 Meter Two Leg Falling Standing Start Drill

This is the 10 meter two leg or feet together falling start. This drill is used at the very beginning level of teaching athletes how to feel the proper angle...

1 min read

Sprint Training: 150 Meter Ins and Outs (30-20 Style)

This is a 150 meter in and out, 30-20 style drill, a drill used for sprinters and jumpers in track and field. It helps learn transitions in momentum and quic...

1 min read

Developing Core Strength: Medicine Ball Walking Slam Routine

This med ball walking slam routine is a terrific drill in developing overall core strength. Reach as high as possible with the med ball, drive the knee, and ...

1 min read

General Mobility and Warm Ups: Wall Series Knee Hold Drill

This is a walls series knee hold drill, a drill used in general mobility and warm ups. This drill teaches proper drive phase sprint mechanics. The athlete sh...

1 min read

How to Pole Vault: Upper Body Stretches, Backward Lat Stretch

This is a backward shoulder stretch complex for the pole vault. It is recommended to do this before every pole vault session trying to make sure that the who...

1 min read

Plyometric Training: Alternating Leg Bound Routine

This plyometric drill is an alternating leg bound drill, used with sprinters and jumpers. This is an alternating leg bound that can be performed with any num...

1 min read

Proper Warm-Up and General Mobility Routine: Lateral Lunge Series

This is a lateral lunge series that is used as part of a warm up and general mobility routine. The athlete steps to the side, maintaining a straight back leg...

1 min read

Developing Strength and Explosive Power in Athletes: Squat Jumps

This plyometric drill is a squat jump, a drill used to develop power in athletes. The athlete should squat down close to a parallel squat, and then have expl...

1 min read

Fundamentals of the Hitch Kick Technique for Long Jump

This drill teaches the basic long jump hitch kick technique. To help the athlete create height, use our 2 box set up. The first box is approximately 4 inches...

1 min read

How to High Jump: Straight Line 6 Step Approach Drill

This is a straight line, 6 step rhythm approach used by beginning high jumpers. The athlete runs a straight line off of the high jump apron focused on having...

1 min read

How to Pole Vault: Med Ball Cone Drill with Take-Off

This is a med ball cone drill with a take off, a drill used for the pole vault. The point of this drill is to have good posture while running at the end of o...

1 min read

How To Shot Put: Teaching the Proper Position of the Glide Technique

This is the learning progression of teaching the glide shot put throwers to feel the proper position in the center of the circle. A good quality drive out of...

1 min read

How to Throw Discus: Flip Drill

This a discus flip drill, a discus drill that teaches an athlete which finger the discus should roll of during a throw. The athlete flips the discus into the...

1 min read