Blog

Discus: High Flip Drill

This is a high flip drill, a drill that teaches the athlete an appropriate release of the discus. The athlete flips the discus high into the air, making cert...

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Javelin: Standing Arm Out Throw

This is our standing javelin throw holding the left arm out. The purpose of this drill is to teach athletes to keep the shoulders square, and not pull the le...

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Medicine Ball Training: Swing Wind Drills

This med ball swing wind right is used to create a nice stretch reflex and work from the ground up. The athlete pushes the med ball as far away from the body...

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Weight Training: Pull Ups

This movement is the pull up. When done properly this movement will train all the muscles of the upper and middle back, as well as the biceps. When setting u...

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Discus: Powerball Half Turn Drill

This is a powerball half-turn drill, a drill used in the discus performed into the side of the discus cage. The drill teaches an athlete how to actively turn...

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Javelin: 20 Meter Continuous Penultimates

These 20 meter continuous penultimates are a slight variation from the continuous crossover where the athlete is trying to be more aggressive with the right ...

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Long Jump: 10-5-5 Drill

This 10-5-5 drill is designed to give the athlete visual cues in long jump short approach development. There is a 10-meter cone and then two 5 meter cones. T...

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Pole Vault: 6 Step Top Hand Swing Drill

This is a 6 step top hand stiff pole swing drill, focusing on hanging on the right arm here. The point of this drill is to teach the athlete to fully extend ...

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High Jump: S Drill

This is an S drill, a drill used in high jump. This drill is typically set up over the course of 60 meters with each cone set up 6 lanes apart and 15 meters ...

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Javelin: C Stretch Drill

This C stretch drill, start by reaching as high as we can, with our right hand taking the javelin behind us. Then pushing up and forward with a left hand cre...

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Plyometric Training: Tuck Jumps

This plyometric drill is a tuck jump bounding routine, used to develop power and explosiveness in athletes. The athlete should focus on being as quick off of...

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Weight Training: Pause Back Squat

This movement is the pause back squat. In addition to developing full body strength, this movement will also train athletes to maintain posture, stability, a...

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High Jump: Circle Skipping Drill

This is a high 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...

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Plyometric Training: Single Leg Bounds

This plyometric drill is a single leg, right leg bound, used for sprinters and jumpers. The athlete should have good ground contact directly under their cent...

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Pole Vault: One Step Wall Plant Drill

This is our one step wall plant drill using a pole vault crossbar. This drill is terrific for very beginner level pole vaulters to understand what it feels l...

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Weight Training: Walking Dumbbell Lunge

This movement is the walking dumbbell lunge. When beginning this movement the athlete should brace their core and back to maintain an upright torso and a fla...

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Discus: Powerball Segmented Full Throw

This is a powerball segmented full throw from the circle drill, a drill used in discus. This is the last step in the progression of learning a full discus th...

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Hurdle Mobility: Head to Sky Froggy Drill

This is a head to sky froggy drill, a drill used for hip mobility and warm ups. The athlete should keep an upright posture, grabbing the knee, bringing the k...

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Javelin: 90 Degree Shoulder Stretches

This 90 degree shoulder rotation of our javelin series, creating stability in our shoulder and rotator cuff. The athlete should lock the elbow at 90 degrees ...

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