Blog
Training tips, workout guides, and track & field news.
Sprint Training: 10 Meter Block Start
This is a basic 10 meter block start. The main thing to look for is proper angles in setting up in the blocks. The front peg roughly two of the athlete's fee...
1 min read
Weight Training: Trap Bar Dead-Lift
This movement is the trap bar deadlift. When done properly this movement will train strength and stability in all the muscles of the posterior chain as well ...
1 min read
Building Power in Athletes: Small Hops Lateral Drill
This plyometric drill is small hops lateral with the right leg, moving to the left. The athlete should have the opposite leg out in the front to maintain pos...
2 min read
High Jump Technique: Short Approach Scissor Jump
This is a short approach scissor jump, a drill used in the high jump. The athlete should focus on proper body lean through the take-off. In this drill, the a...
1 min read
How to Pole Vault: Moving Plant 6 Step Continuous Pop Drill
This is our six step continuous pop off drill focusing on the pole drop through the take off. You can see that the athlete is not covering much ground, but i...
1 min read
Weight Training: Quarter Squat
This movement is the quarter squat. When done properly this movement will train explosive power in the upper range of motion of hip extension. It is importan...
1 min read
Developing Power and Explosiveness: Split Jump Drill
This plyometric drill is a split jump bounding routine, used to develop power and explosiveness in athletes. The athlete should squat down alternating each l...
1 min read
Hurdle Technique: Wall Drills-Trail Leg Drag Right and Left
The trail leg drag drill teaches the athlete to keep the foot directly behind the right knee. The front notch of the hurdle is one notch higher than the back...
2 min read
Block Start Position and Technique: 10 Meter Grasshopper Start Drill
This 10 meter grasshopper drill teaches athletes the beginning levels of how to come out of the blocks properly. The exchange of the quick right to left forc...
1 min read
Developing Mobility in Athletes: Ground Trunk Rotation Drill
This is a ground trunk rotation drill, a drill used in mobility and warm ups. The athlete should keep the chest on the ground, reaching the back foot across ...
1 min read
How To Hold Shot Put Implement: Glide Technique
Here is how a glide shot put thrower should hold the implement.The majority of the weight of the shot put to be held at the base of the fingers, high in the ...
1 min read
How to Pole Vault: Walking Hang Drill
This is a walking hang drill for the pole vault. Here you want the athlete to start with the pole directly next to them and reaching up as high as they can o...
2 min read
Long Jump Technique Training: Single Knee Drive Drill
This long jump drill focuses on single knee drive technique to create height on this drill with low intensity. Using a 2 box set-up, the athlete is focusing ...
1 min read
Weight Training: Romanian Dead-Lift
This movement is the Romanian Dead-lift. When done properly it will train the lower back isometrically as well as the glutes and a special emphasis on develo...
1 min read
How to High Jump: Circle Drill Low Level Skips Right and Left
This is a low level circle skipping drill, a drill used in the high jump. This drill teaches the athlete to feel the pressure on the inside heel and to keep ...
2 min read
How to Throw Discus: Half Turn in Circle Drill
This is a discus half turn drill that is trying to teach athlete how to actively turn their right foot in the middle of the circle. The athlete should learn ...
1 min read
Hurdle Training: One Step Over the Top Drills Right and Left
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...
2 min read
Triple Jump Training: Full Approach Run Through
This is a full approach triple jump run through, trying to make sure that the athlete is in the correct spot and distance on the runway. The athlete here is ...
1 min read
Developing Overall Strength in Athletes: Medicine Ball Side Toss Right and Left
This med ball side toss forward develops overall strength. This rotational movement focuses on driving back to the right and then driving the right hip forwa...
1 min read
Developing Speed in Athletes: 60 or 90 Meter Ins and Outs Speed Drill
This 60 or 90 meter ins and outs, 20-10 style drill is often used for sprinters and jumpers in track and field. This drill focuses on quickening momentum. Th...
1 min read
How to Long Jump: Gallop Run Take Off Drill
This long jump gallop run take off drill is used to teach long jumpers how to be at the penultimate step in the takeoff. Notice this left foot jumper is acti...
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How to Pole Vault: Swing Drill-Six Step Swing and Turn
This is a 6 step swing and turn drill teaching pole vaulters the appropriate way to start their turn at the top of the vault. This drill enables athletes to ...
1 min read
Proper Cool Down: Modified or Adapted Yoga Froggy Routine
This is a modified or adapted yoga froggy routine used in cool down series for track and field training. It's very important to stretch the hips and the groi...
1 min read
Weight Training: Back Squats
This movement is the basic barbell back squat. When done properly, it will train the muscles of the core, the quadriceps, the glutes, and even your upper bac...
1 min read