Blog
Training tips, workout guides, and track & field news.
Weight Training: Speed Bench Press
This movement is the speed bench press. This movement will actively train explosive power with all the muscles of the upper body including the chest, triceps...
1 min read
High Jump: Short Approach Run Through
This is a short approach run through, a drill used in the high jump. After the mark has been developed off of the apron, and then transferred the distance ov...
1 min read
Hurdle Mobility: High-Low Double Under Drill
This is a right leg high-low double under hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over the low hurdles with...
2 min read
Javelin Training: Gap Throw Drill
This gap throw drill is teaching the athlete to get the right leg across effectively, by having the visual cue of trying to cover that one meter gap. Coming ...
1 min read
Shot Put: Swivel Hips Drill
The swivel hips drill teaches glide shot put throwers how to be active and pull the right foot underneath in a pre-turned position in the center of the ring....
1 min read
High Jump: Full Approach Run Through
This is a full approach 8 step run through, a drill used in the high jump. This drill focuses on the rhythm of the high jump approach. The athlete needs to b...
1 min read
Hurdle Mobility: Backward Mobility Drills
This is a right leg backward hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over backwards with the right leg foll...
1 min read
Plyometric Training: Combination Bounds
This plyometric drill is a right-right, left-left leg combination bound, used for sprinters and jumpers. The athlete learns to change legs while cycling the ...
1 min read
Sprint Training: 10 Meter Crouch Start Drill
The 10 meter crouch start is used to teach the athlete the proper body angle of the first steps of the acceleration. The athlete is loading the foot dropping...
1 min read
Hurdle Mobility: Right and Left Lead Leg Walkovers
This is a right leg lead hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over with the right knee driving up toward...
2 min read
Javelin Throw: Up Speed Approaches
The javelin up speed approaches are used to teach the athlete to feel comfortable while bringing more velocity into the throw. Over time the athlete eventual...
1 min read
Pole Vault: Running Hang Drill
This is a running hang drill for the pole vault. To start this drill, have the athlete stand with the pole directly next to them and reach up as high as they...
2 min read
Weight Training: Clean High Pull
This movement is the clean high pull. When done properly it will train the athlete in rapid and powerful hip extension. When setting up for this movement it ...
1 min read
Block Starts: 30 Meter Clap Block Start
The 30 meter block start with a clap start is the final stage of development in the sprint acceleration training. Athletes should focus on proper mechanics a...
1 min read
Dynamic Warm-Up: Quad Ankle Grab Routine
This is the quad ankle grab, a drill used to loosen the quadriceps muscles. The athlete should focus on keep their posture as they grab the ankle of one leg ...
1 min read
High Jump: Short Approach Full Jump
This is a short approach full jump from four steps, a drill used in the high jump. This short approach allows the athlete to take multiple jumps focusing on ...
1 min read
How to Throw Shot Put: Underhand Forward Toss Drill
The shot put underhand forward toss is part of the general warm-up and overall power development. Stand on the toe board facing the sector, squat down into a...
1 min read
Power and Explosiveness: Power Skips Routine
This plyometric drill is a power skips routine, used to develop power and explosiveness in athletes. The athlete should skip for as much height and distance ...
1 min read
Track and Field: Building Blocks to Achieve Success
ALL Track and Field Athletes and Coaches MUST focus on these three physical attributes to be successful on the track, on the runway, or in the ring! 1. Rhyth...
4 min read
How to Throw Shot Put: Medicine Ball Front Throw Drill
The shot put med ball front throw is a basic drill to teach athletes the simple mechanics of throwing the shot put. The athlete setting up in the power posit...
1 min read
Long Jump: Short Approach Runway Drill
This is a basic long jump short approach runway work drill, using a ten step approach. At this point you should have already developed the distance off of th...
1 min read
Pole Vault Approach: 12 Step Approach Development
This drill will teach you how to develop the distance of a 12 step pole vault approach. Notice that we are off of the pole vault runway. First, pick a consis...
2 min read
Weight Training: Hang Clean Front Squat Combination
This movement is the hang clean front squat combination movement. When setting up for this movement, the athlete should stand up and a lower the bar into the...
1 min read
Hurdle Technique: Skip Trail Leg Drill
The hurdle skip drill is used to focus on pulling the right trail leg through. Athletes should train both sides of the body, especially 400 hurdlers. Keep a ...
2 min read