Blog
Training tips, workout guides, and track & field news.
Pole Vault: 12 Step Full Approach Off Runway
This is a 12 step full approach run off of the pole vault runway. The athlete has a towel laid down as the pole vault box so they can feel what the timing wi...
2 min read
Weight Training: Banded Kettlebell Swing
This movement is the banded kettlebell swing. The athlete should be centered above the Kettlebell before initiating the movement. When done properly it will ...
1 min read
Discus: How to Hold a Discus
This video teaches an athlete how to hold the discus properly. The athlete should locate the base of their thumb, place their index finger on middle of the d...
1 min read
Shot Put: Medicine Ball Baby Step Drill
The med ball baby step drill is used in the teaching progression for beginning shot put throwers showing the athletes how to be active on the right foot in t...
1 min read
Triple Jump: Jog In Triple Jump Drill
This is a jog in triple jump drill that athletes use in the beginning of the warm-up for the triple jump event. Typically the athletes are going to do their ...
1 min read
Weight Training: Pause Bench Press
This movement is the pause bench press. When done properly this will work all the muscles of the chest, shoulders, triceps, the upper back, and the core. It ...
1 min read
Javelin: Elbow Rotation Drills
This javelin internal elbow routine is part of the javelin training series used to build basic strength and stability of the elbow. Elbow health is essential...
2 min read
Shot Put: Medicine Ball Full Throw
This shot put med ball full throw is used to teach glide shot put throwers how to put all movements together into one seamless fluid motion. Driving out of t...
1 min read
Triple Jump: Three Cone Jump Drill
This is a triple jump over three cones used as a learning progression for triple jumpers. Notice the cone is knocked down for the athlete to have a visual cu...
2 min read
Weight Training: Hang Clean
This movement is the hang clean. This is a great tool to help develop hip power in athletes, as all of the muscles of the posterior chain are involved. When ...
1 min read
Cool Down: Modified Yoga Lunge Series
This modified yoga or adapted yoga lunges series used in a cool down routine after a workout. It is important to have a proper cool down and dynamic flexibil...
1 min read
Pole Vault: 12 Step Full Vault
This is a 12-step full pole vault. The athlete in this video does a very good job of timing the drop of their pole and has a nice big plant. What we are real...
2 min read
Sprint Training: 10 Meter Shoulder Push Start
The 10 meter shoulder push start teaches the athletes the proper angle in acceleration development. The athlete is leaning forward, driving the shoulders int...
1 min read
Weight Training: Barbell Bent Over Row
This movement is the barbell bent over row. The athlete should center their feet under the bar before beginning the movement. Once the athlete is set up, mov...
1 min read
Cool Down: Modified Yoga Routine
This modified yoga or adapted yoga cool down routine is important in keeping dynamic flexibility throughout a full range of motion in the entire body. This c...
1 min read
Javelin: Stretch Block Drill
This block drill as part of the javelin warm up, used to ingrain good finish mechanics at the end of the javelin throw while feeling the pull of the left fis...
1 min read
Medicine Ball: Overhead Straight Up Toss
This overhead med ball straight up in the air toss is used to engage the whole body. This drill can be used for a specific warm up for all track and field ev...
1 min read
Pole Vault: Hanging Core Routine
This is a pole vaulters hanging core routine. Most everybody can find some sort of high bar similar to this. An athlete will do 3 sets of 3 in all of these d...
1 min read
Sprint Mechanics: Prance Drill
This prance sprint drill teaches proper sprint mechanics. Strike the ground with both feet almost simultaneously, then fire off the ground quickly. This teac...
1 min read
Weight Training: Split Jerk
This movement is the split jerk. When done properly this is a great tool to develop full body explosive power as well as coordination and stability. Is impor...
1 min read
High Jump: Dapena Drill
This is a step through dapena drill with a stick, a drill used in high jump. The athlete should feel good posture by holding the stick across their shoulders...
1 min read
Plyometric Training: Lateral Jumps
This plyometric drill is a lateral side to side jump, used for sprinters and jumpers. In this drill, the athlete should jump back and forth, being as quick o...
1 min read
Pole Vault: Cone Drill with Pole
This is a cone drill with a pole vault pole, a drill that teaches proper carry of the pole vault pole. Notice the right hand is on the right hip, the left ha...
1 min read
Weight Training: Walking Barbell Lunge
This movement is the walking barbell lunge. When done properly this will train the athlete to move from full hip flexion to full hip extension on each leg in...
1 min read