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Training tips, workout guides, and track & field news.
Training as a masters sprinter - By David Maris
Training as a masters sprinter. David Maris. I began taking part in track and field, in the sprints, in 1998 as a fifteen year old. Over the last 22 years, I...
9 min read
Basic sprint training philosophy: How to create an organized and efficient plan for the high school setting.
Basic sprint training philosophy: How to create an organized and efficient plan for the high school setting. There are five areas of emphasis (components) in...
7 min read
Shot Put: Full Rotational Throw
The full rotational throw in the shot put focuses on rhythm and timing throughout the circle. Move from slow to fast shifting the weight from right to left o...
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Weight Training: Barbell Clean Pull
This movement is the barbell clean pull. The athlete should set up for this movement with a flat back at the bottom position and the bar pulled in, close to ...
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Weight Training: Forward Sled Pull
This is the forward sled pull. When done correctly, this movement will train core strength and stability as well as lower body strength with an emphasis on t...
1 min read
Javelin: Medicine Ball Kneeling Arch Routine
This medicine ball kneeling arch routine is used to teach javelin throwers to throw the javelin with their entire body. Reach back as far as possible to crea...
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Medicine Ball: Hammer Throw Toss
This medicine ball hammer throw toss drill teaches throwers in track and field. This drill focuses on specific strength and flexibility while teaching proper...
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Weight Training: Backward Sled Pull
This movement is the backward sled pull. When done correctly, the backward sled pull will train core strength and stability as well as lower body strength, w...
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Weight Training: Glute Ham Device Horizontal Press
This movement is the glute ham device horizontal press. When done correctly, this will train core strength as well as stability. To set up for the movement, ...
2 min read
High Jump: Full Approach
This is a full approach jump using an 8 step approach, a drill used in the high jump. The athlete should focus on three priorities in the following order. Fi...
1 min read
Long Jump: Full Approach
This is a long jump full approach work on the runway drill. At this point, you should be using your exact same distance that you developed off of the runway ...
1 min read
Weight Training: Barbell Deadlift
This movement is the barbell deadlift. This movement is a great tool to develop hip strength and power, as well as practice setting up for clean movements. T...
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Weight Training: Front Squat
This movement is the front squat. When performed correctly this will train core stability and lower body strength, with an emphasis on the quads. The athlete...
1 min read
Hurdles: Leg Lead Wall Drill
This is a basic hurdle wall drill with a right leg lead. Teach all hurdlers to use both legs in all drills. The athlete will step over the knock down hurdle ...
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Javelin: Full Approach Development and Throw
Here is how to develop a simple full approach javelin throw. The athlete is taking one step away from the foul line on the front of the javelin apron. Then t...
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Weight Training: Dumbbell Bench Supported Row
This movement is the dumbbell bench supported row. This is a great movement to train the middle back, biceps, and core, while limiting stress on the lower ba...
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Weight Training: Paloff Press
This movement is the paloff press, and will improve hip and torso stability by having the athlete resist rotation. The athlete should set the cable attachmen...
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Javelin: Short Approach Throw
This is a basic 5-step javelin short approach throw. Work on a simple 1-2-3-4-5 rhythm and also good quality positions through the finish of the throw. The a...
1 min read
Pole Vault: 16 Step Full Approach Jump
This is a 16 step full approach competition jump. You can see here that in the practice setting when we're jumping from full approach, we often put a bungee ...
2 min read
Weight Training: Single Arm Plank
This movement is the single arm plank. When done correctly this will train the athlete to stabilize the shoulder joint and prevent trunk rotation. The athlet...
1 min read
Hurdle Mobility: Leg Swing Drills
This is a right leg forward and back leg swing drill, a drill used in general mobility and warm ups. The athlete will grab a hurdle or wall, swinging the rig...
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Javelin: Two Step Drills
This med ball 2 step overhead toss drill teaches javelin throwers to throw with their entire body. Build momentum into the throw, reach back as far as possib...
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Weight Training: Dead Bugs
This is deadbug. This movement will teach the athlete to control their hips and maintain core stability as the rest of the body moves. The athlete should lay...
2 min read
High Jump: Back Flip
This is a back flip that can be taught to high jumpers to develop kinesthetic awareness. High jumpers should be comfortable being upside with their head belo...
1 min read