Blog
Training tips, workout guides, and track & field news.
Weight Training: Dumbbell Bent Over Row
This movement is the dumbbell bent over row. When setting up for this the athlete should utilize a top-down set up starting from a standing position rather t...
1 min read
Medicine Ball Training: Two Hand Overhead Toss
This med ball 2 hand overhead toss with the right leg forward is used to create dynamic strength and flexibility through the upper body. Reach as high as pos...
2 min read
Plyometric Training: Forward-Back Jump Routine
This plyometric drill is a forward and back jumps routine, used as a beginning level plyometric drill for athletes. The athlete should jump forward and backw...
1 min read
High Jump: High Level Hurdle Pop Circle Drills
This is a high level hurdle pop circle drill, a drill used in for advanced high jump. To set up this drill, place a circle with a 12 foot radius (24 foot dia...
1 min read
Sprint Training: Walking Sled Pull Drills
This walking sled pull drill teaches proper drive phase sprint mechanics at the beginning level. The athlete should lean forward and feel the tension of the ...
1 min read
Javelin: Side Bend Drills
The shoulder side bend is used for general core flexibility. Noticed the athlete is reaching as far down to the left and to the right as possible. Click here...
1 min read
Weight Training: Power Clean Front Squat Combination
This movement is the power clean front squat combination. When setting up for this movement have the athlete execute a basic power clean and allow the athlet...
1 min read
Javelin: Medicine Ball 5 Step Overhead Toss
This med ball 5 step overhead toss drill teaches javelin throwers patience with the upper body as the lower body works. As the right foot hits the ground, fi...
1 min read
Plyometric Training: Forward Back Jumps
This plyometric drill is forward back jumps, used with sprinters and jumpers. The athlete jumps both forward and backward covering 1 to 3 feet in distance, f...
1 min read
High Jump: Back-flip Layout Drill
This is a backflip layout drill, a drill used in the high jump. This drill is done by performing a backflip without tucking the knees to the chest, laying ou...
1 min read
Weight Training: Hang Clean Pull
This movement is the hang clean pull with an eccentric emphasis. When done properly this will train all the muscles of the posterior chain to perform hip ext...
1 min read
Discus: Bowling Drill
This is a bowling drill, a drill used in the discus that teaches an athlete the appropriate release of the implement. The athlete should have the discus roll...
1 min read
Hurdles: Trail Leg Drag Drills
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
Pole Vault: 1 and 1/2 Back Flip Drill
This is a one and a half back flip drill used for more experienced pole vaulters. You can see here that the athlete is trying to learn how to create pressure...
1 min read
Weight Training: Power Clean to Jerk Combination
This movement is the power clean to jerk combination. When done properly this movement is an excellent tool to develop full body power and explosiveness. Poi...
1 min read
Shot Put: Heavy Implement Full Body Throw
A heavy implement full body throw in this video is demonstrated using a 35-pound weight. This drill can also be accomplished by using plates from the weight ...
1 min read
Weight Training: Power Step Up
This is movement is the power step up. It is a ballistic movement that when done properly will train power and explosiveness in each leg independently. It is...
1 min read
Pole Vault: 6 Step Top Hand Swing Drill
This is a 6 step top hand swing drill. The athlete is learning how to keep pressure with their top hand throughout the entire vault. Notice good extension of...
1 min read
Weight Training: Kettlebell Swing
This movement is the kettlebell swing. This movement will train power with all the muscles of the posterior chain as well as develop stability through the co...
1 min read
Discus: Step In Drill
This is a step in drill in the circle, a drill used in the discus. This drill is another progression towards a full discus throw. This drill teaches an athle...
1 min read
Mobility Training: Lateral Swing Leg Drills
This is a right leg lateral leg swing drill, a drill used in general mobility and warm ups. The athlete will grab a hurdle or wall, swinging the right leg la...
1 min read
Hurdles: 3-5-3 Step Pre-Wrap Drill
This video teaches how to measure the appropriate distance for a three step, five step, three step drill used for advanced hurdlers. In the men's hurdle race...
3 min read
Sprint Training: 20-10-10 Drill
This is a 20-10-10 drill, a sprint drill in track and field. The athlete should have a good drive for the first 20 meters, transitioning upright for 10 meter...
1 min read
High Jump: Low Level Hurdle Pop Circle Drill
This is a low level hurdle pop circle drill, a drill used in the high jump. To set up this drill, place a circle with a 12 foot radius (24 foot diameter) wit...
1 min read