Blog
Training tips, workout guides, and track & field news.
Javelin: Over and Back Drill
Over and back drill is a general strengthening and loosening exercise for a javelin throwers in both of the shoulders. As athletes get more flexible they can...
1 min read
Long Jump: 10-5-5 Drill Marks
This is a 10-5-5 drill marks drill used to create visual cues in the long jump short approach development.The athlete driving for 10 meters, then transitioni...
1 min read
Shot Put: Drop and Drive Drill
The drop and drive drill teaches the glide shot put throwers how to load the back leg properly in the back of the ring. Notice the athlete lowers the center ...
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Discus: Front Non-Reverse Drill
This is a discus front with a non reverse drill. This drill teaches to find a solid power position, learning to work from the ground up, flicking the heel, d...
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Hurdles: Falling Trail Leg Drills
The falling trail leg drill teaches athletes to actively push then pull the trail leg all the way through. As the left foot starts to fall, initiate push off...
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TRACKWIRED POWER RANKINGS: 1-24-18
Which state in the U.S. has the best high school track and field? This question is often debated and now Trackwired has the answer! We have taken the top per...
2 min read
Discus: High Flip Drill
This is a high flip drill, a drill that teaches the athlete an appropriate release of the discus. The athlete flips the discus high into the air, making cert...
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Javelin: Standing Arm Out Throw
This is our standing javelin throw holding the left arm out. The purpose of this drill is to teach athletes to keep the shoulders square, and not pull the le...
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Medicine Ball Training: Swing Wind Drills
This med ball swing wind right is used to create a nice stretch reflex and work from the ground up. The athlete pushes the med ball as far away from the body...
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Weight Training: Pull Ups
This movement is the pull up. When done properly this movement will train all the muscles of the upper and middle back, as well as the biceps. When setting u...
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Discus: Powerball Half Turn Drill
This is a powerball half-turn drill, a drill used in the discus performed into the side of the discus cage. The drill teaches an athlete how to actively turn...
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Javelin: 20 Meter Continuous Penultimates
These 20 meter continuous penultimates are a slight variation from the continuous crossover where the athlete is trying to be more aggressive with the right ...
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Long Jump: 10-5-5 Drill
This 10-5-5 drill is designed to give the athlete visual cues in long jump short approach development. There is a 10-meter cone and then two 5 meter cones. T...
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Pole Vault: 6 Step Top Hand Swing Drill
This is a 6 step top hand stiff pole swing drill, focusing on hanging on the right arm here. The point of this drill is to teach the athlete to fully extend ...
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High Jump: S Drill
This is an S drill, a drill used in high jump. This drill is typically set up over the course of 60 meters with each cone set up 6 lanes apart and 15 meters ...
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Javelin: C Stretch Drill
This C stretch drill, start by reaching as high as we can, with our right hand taking the javelin behind us. Then pushing up and forward with a left hand cre...
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Plyometric Training: Tuck Jumps
This plyometric drill is a tuck jump bounding routine, used to develop power and explosiveness in athletes. The athlete should focus on being as quick off of...
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Weight Training: Pause Back Squat
This movement is the pause back squat. In addition to developing full body strength, this movement will also train athletes to maintain posture, stability, a...
1 min read
High Jump: Circle Skipping Drill
This is a high 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
Plyometric Training: Single Leg Bounds
This plyometric drill is a single leg, right leg bound, used for sprinters and jumpers. The athlete should have good ground contact directly under their cent...
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Pole Vault: One Step Wall Plant Drill
This is our one step wall plant drill using a pole vault crossbar. This drill is terrific for very beginner level pole vaulters to understand what it feels l...
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Weight Training: Walking Dumbbell Lunge
This movement is the walking dumbbell lunge. When beginning this movement the athlete should brace their core and back to maintain an upright torso and a fla...
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Discus: Powerball Segmented Full Throw
This is a powerball segmented full throw from the circle drill, a drill used in discus. This is the last step in the progression of learning a full discus th...
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Hurdle Mobility: Head to Sky Froggy Drill
This is a head to sky froggy drill, a drill used for hip mobility and warm ups. The athlete should keep an upright posture, grabbing the knee, bringing the k...
1 min read