Blog
Training tips, workout guides, and track & field news.
Shot Put: Glide Front Drill
This is the shot put front drill with the feet parallel to the toe board. The purpose of this drill is to teach the beginning level athletes how to release t...
1 min read
Sprint Training: 30 Meter Sled Pulls
The 30 meter sled pull teaches proper drive phase sprint mechanics. The athlete is feeling the tension of the pulley of the sled, and trying to keep the body...
1 min read
Discus: Powerball South African Drill
This is a powerball South African drill, a drill used in the discus performed into the side of a discus cage. This is a progression drill that teaches the at...
1 min read
Javelin: Continuous Rhythm Approaches
The javelin continuous rhythm approaches are effectively working on our continuous rhythm, focusing on the rhythm of the throw. We want to have good quality ...
1 min read
Javelin: Med Ball Two Step Side Hip Toss
This med ball 2 step left side hip toss training both sides of a javelin throwers body. This teaches the foot to be active when it hits the ground. Put the m...
1 min read
Pole Vault: Jogging Four Step Pole Drop Drill
This is a jogging 4 step pole drop drill, a drill used for the pole vault. This is simply a progression from the walking drill, and is essential for all begi...
1 min read
High Jump: Short Approach Box Drill
This is a short approach off of a box or ramp, a drill used in the high jump. This drill focuses on developing a comfort of attempting jumps at higher bars w...
1 min read
Hurdle Mobility: High-Low Backwards Drill
This is a right leg high-low backward hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over the low hurdles backward...
2 min read
Plyometric Training: Sprint to Bound Drill
This plyometric drill is a sprint to bound drill, used for sprinters and jumpers, especially elite level triple jumpers. The athlete should sprint to the fir...
1 min read
Weight Training: Dumbbell Single Leg RDL
This movement is the dumbbell single leg RDL. When setting up for this movement it is important to hold the dumbbell in the opposite arm from the leg in cont...
1 min read
Dynamic Flexibility: Med Ball Inverted-C Drill
This medicine ball standing arch drill is used to create dynamic flexibility in the entire body. Create an inverted-c and release the med ball as high as pos...
1 min read
Javelin: Gap Hold Drill
The javelin gap hold drill works on two specific things for a javelin throwers. First, the athlete is trying to cover the one meter distance by throwing the ...
1 min read
Pole Vault: Standing Drop-Knee Drive Drill
This is a standing drop and knee drive drill for the pole vault. This is a progression drill from previous drills with the left punch only and the two hand p...
1 min read
Weight Training: Barbell Push Press
This movement is the barbell push press. When done properly this movement will train all the muscles of the shoulders, triceps, and upper chest, as well as t...
1 min read
Hurdles: Pre-Wrap Drill Set-Up
This video details how to set up a pre-wrap drill, a drill used for the hurdles. This drill is very beneficial for young hurdlers to avoid the fear of possib...
1 min read
Triple Jump: Prescribed Distance Hop Phase
This is a hop phase for prescribed distance in the triple jump. This drill will give an athlete a visual cue of where their hop phase should land in their tr...
1 min read
Hurdles: 5 Step Pre-Wrap Drill
This video teaches how to set up a 5 step pre-wrap hurdle drill. The first hurdle will be placed at the correct position for a first hurdle in a sprint hurdl...
2 min read
Shot Put: Heavy Med Ball Full Toss
The heavy med ball full body toss drill can be used with all shot put throwers. This drill teaches the athlete to use large muscle groups by first working fr...
1 min read
Discus: South African Drill
This is a South African discus drill, a drill used in the discus. This drill teaches the athlete to run across the circle effectively, focusing on keeping a ...
1 min read
Javelin: Resisted Hose Drag Drill
The javelin resisted hose drag focuses on the penultimate step. This specific drill is essential in developing strength in our penultimate step of the javeli...
1 min read
Pole Vault: 12 Step Take Off
This is a 12 step pole vault take off without a swing. Many of the beginning and intermediate level athletes will use this 12 step as their full approach. As...
2 min read
Weight Training: Push Ups
This movement is the push up. This movement will train the chest, triceps, and shoulders actively as well as the core to maintain posture as the athlete move...
1 min read
Discus: Segmented Full Line Drill
This is a segmented full-line drill with a cone, a drill used in the discus. This drill teaches the athlete to turn away from the implement, effectively putt...
1 min read
Long Jump: Low Hurdle Pops Drill
These are long jump low hurdle pops used to teach long jumpers to create lift on the take off. Focus on driving the right knee and being quick off the ground...
1 min read