Blog
Training tips, workout guides, and track & field news.
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...
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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...
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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...
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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...
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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...
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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...
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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...
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High Jump: Straight Line 8 Step Rhythm Approach
This is a straight line, 8 step rhythm approach used by high jumpers, the most typical approach used in the high jump. The athlete runs a straight line off o...
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Javelin Training: Stretch Roll Up Drill
The javelin roll up drill is probably the most important drill in our javelin routine. The impulse of the javelin has to be an upward roll above the shoulder...
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Core Strength Training: Medicine Ball Sit Up Throw
This med ball sit up throw is used for general core strength. Reach all of the way back and contract the core and fire the med ball while performing the sit ...
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Discus: South African Line Drill
The is a South African line drill with a cone in the hand, a drill used for the discus. This drill teaches the athlete to run away from object in their hand ...
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Long Jump: Seated Long Jump Landing Drill
This seated long jump landing drill is a great beginning level drill in teaching an athlete how to create an active landing. Have the heels in the sand sitti...
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Pole Vault: Four Step Top Hand Swing Drill
This is a 4 step top hand swing drill that should be used with all of your beginning level pole vaulters. This drill is focusing on coming from 4 steps and l...
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Discus: Quarter Turn Line Drill with Cone
This is a quarter turn line drill with a cone, a drill used in the discus. This drill teaches the athlete to feel a good shift from right to left getting the...
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Hurdle Training: Skip Drill Routines
This hurdle skip drill with a right leg lead teaches athletes to use both sides of the body. Eventually both the left and right leads should look the same in...
2 min read
Power and Explosion: Squat Jump Bounding
This plyometric drill is the squat jump bounding routine, used to develop power and explosiveness in athletes. The athlete should squat down in a near squat ...
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Shot Put: Right Side Snatch Drill
The right side snatch drill is used by all shot put throwers to teach and learning sequential timing while working from the ground up. The athlete is reachin...
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Core Development: Back Hyper Med Ball Push
This med ball back hyper push is a general core workout in addition to creating dynamic flexibility in athletes. Create an inverted c by raising the feet, ra...
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Discus: Segmented Full Line Drill with Stick
This is a segmented full-line drill with a stick, a drill used in the discus. This drill teaches the athlete to put the proper steps together to complete a f...
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Hurdle Training: One Step Drills
The one step drill with a right leg lead is a good beginning to teach 400 hurdlers to hurdle with the non-dominant leg. The athlete should focus on having qu...
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Shot Put: Ramp Drill
The shot put ramp drill is used for athletes that struggle with rolling off the heel with the glide technique. A small A-frame ramp can be used, or a plate. ...
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Javelin: Right Hip Rotation Drill
This right hip rotation is part of our javelin warm-up routine used to teach athletes how to feel an active right hip. They simply put the flex cord on the r...
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Javelin Training: Medicine Ball Hip Toss Drill
This is a right side hip toss med ball drill used to teach javelin throwers how to turn their right foot on their penultimate step in throwing. Reach back wi...
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Pole Vault: Four Step Two Hand Swing Drill
This is a four step two hand swing drill in the pole vault. This drill teaches an athlete a proper extension of the right hand all the way above their head a...
1 min read