Blog
Training tips, workout guides, and track & field news.
Sprints: Double Leg Pogo Drill
This double leg pogo sprint drill teaches proper sprint mechanics at all levels in track and field. Athletes should maintain good posture while landing on th...
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Plyometric Training: Medial Small Hop Routine
This is a right leg small hop drill with a medicine ball that is a partner drill that teaches athletes to maintain posture, keeping the swing leg out in fron...
2 min read
Weight Training: Kettlebell RFE Split Squat
This movement is the kettlebell rear foot elevated split squat. When done properly this movement will train all the muscles of the posterior chain, the quadr...
1 min read
Plyometric Training: Lateral Jump Routine
This plyometric drill is a lateral jump routine, used to develop speed, power, and explosiveness in athletes. The athlete should jump side to side, covering ...
1 min read
Pole Vault: Four Step Top Hand Swing Drill
This is a 4 step top hand swing drill. This drill focuses on complete extension of the top hand before take-off, then taking off of the ground leaving the tr...
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TRACKWIRED FINAL STATE INDOOR POWER RANKINGS
The 2018 High School Indoor Track and Field season has come to an end and that means the final Trackwired State Power Rankings are here! We’ve measured the t...
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Javelin: Wrap Around Stretch
This wrap-around Javelin stretch is great for general flexibility. Start with the Javelin in your right hand facing the javelin, stepping to the right, back ...
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Weight Training: Hang High Pull to Hang Clean Combo
This movement is the hang high pull to hang clean combination. When setting up for this movement, the athlete should first stand up and lower the bar into th...
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Discus: Line Drill With Stick
This drill is the discus move line drill with a stick on the shoulders. In this drill the athlete is straddling the line to imitate a similar position to wha...
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Javelin: Med Ball Kneeling Arch Routine
This med ball kneeling arch routine is used by javelin throwers with the right knee up and forward. Reach back creating an inverted c, keep the arms straight...
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High Jump: 3 Step Vertical Jump Test
This is a 3 step vertical jump test. This vertical test is much more specific to high jumpers that the standard two footed vertical jump test. It is recommen...
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Plyometric Training: Stationary Single Leg Tuck Jump
This plyometric drill is a stationary single leg tuck jump, used for sprinters and jumpers, especially beginning level triple jumpers. Jumpers need to learn ...
2 min read
Plyometric Training: Med Ball Forward Hop Drills
This is a right leg small hop forward drill with a medicine ball that is a partner drill that teaches athletes to maintain posture where one athlete is movin...
1 min read
Weight Training: Plyometric Push Up
This movement is the plyometric push-up. When done properly this will train the chest, triceps, and shoulders explosively. It is important when performing th...
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Discus: 360 Line Drill Around Cone With Stick
This is a 360 line drill around a cone with a stick on the shoulders, a drill used in discus. This drill teaches an athlete to keep the right leg wide while ...
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Javelin: Flexibility Rotator Stretches
For this shoulder stretch start with a javelin behind your elbow. Grab the javelin and reach over the top with your left hand and pull down and forward on th...
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Triple Jump: Two Step Jump Drill
This is a two-step triple jump drill teaching athletes all three phases of the triple jump with low speeds. Set the cones at a distance that the athlete can ...
1 min read
Javelin: Hang Stretch Drills
Hang stretch drill is used to improve general upper body and shoulder flexibility. Hanging on the right arm with the left knee out in front of the javelin. C...
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Weight Training: Dumbbell Step Up
This movement is the dumbbell step up. When setting up for this the athlete should maintain a flat back and a tight core as they move from one leg to the oth...
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High Jump: Back Flip with Spotter Drill
This is teaching progression of the backflip while using a spotter to develop comfort for the athlete. The spotter is going to stand with the right hand on t...
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Plyometric Training: Carioca Routine
This plyometric drill is a carioca routine used as a warm up routine to warm up the hips, groin, and lower back before proceeding to other exercises. Click h...
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Discus: Powerball Front Drill
This is a powerball front drill, a drill used in the discus performed from the discus circle. This drill teaches an athlete to work from the ground up, havin...
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Weight Training: Dumbbell Incline Bench Press
This movement is the dumbbell incline bench press. When setting up for this movement the athlete should rest the dumbbells on their thigh and move back into ...
1 min read
Core Training: Hammer Toss Drill
This med ball hammer throw toss drill teaches athletes rotational strength and overall core stability throughout their body. Rotate from the left hip and rel...
1 min read