Blog
Training tips, workout guides, and track & field news.
Plyometric Training: Alternate Leg Bounding
This plyometric drill is an alternating leg bounding routine, used to develop speed, power, and explosiveness in athletes. The athlete should focus on proper...
1 min read
Shot Put: A Frame Pull Under Drill
The A frame pull under drill teaches glide shot put throwers to roll off the heel in the back of the ring. Notice the athlete should be in a seated position,...
1 min read
High Jump: 10 Step Rhythm Approach
This is a straight line, 10 step rhythm approach used by advanced high jumpers. The athlete runs a straight line off of the high jump apron. The athletes sho...
1 min read
Sprint Training: 30 Meter Sled Pull
This is a 30 meter sled pull from a four-point start position. This drill is used to create power and to have athletes feel the proper angle of the start pos...
1 min read
Triple Jump: 2 Step Hop Phase Drill
This is a 2 step hop phase drill in the triple jump. In this particular drill, there are only 4 steps being used. The first cone is knocked down in order for...
1 min read
Weight Training: Single Arm Kettlebell Snatch
This movement is the single arm kettlebell snatch. This is a great tool to develop hip power as well as core and shoulder stability. Two main points of empha...
1 min read
Discus: Full Discus Line Drill with Cone
This is a full discus move line drill with a cone, a drill used in the discus. The athlete straddles the line to imitate the position they would be in at the...
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High Jump: Circle Penultimates High Level Drill
This is a circles penultimate high level drill, a drill used in the high jump. This drill focuses on proper foot contact through the take off at a more advan...
1 min read
Hurdles: Start Over 3 Hurdles
This is a start over three hurdles. The athlete should take off far enough away from the hurdle minimize flight time, the goal is to be back on the ground as...
1 min read
Sprint Training: 150 Meter Ins and Outs
This is a 150 meter ins and outs drill 50-50-50 style, a sprint drill in track and field. The athlete should have a good acceleration the first 50 meters, a ...
1 min read
Discus: Powerball Half-Turn Drill
This is a powerball half-turn drill, a drill used in the discus performed from the discus circle. This drill teaches the athlete to keep the right knee bent ...
1 min read
Hurdles: Falling Trail Leg Drill
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 a push o...
2 min read
Hurdle Mobility: Wall Series Knee Exchange Drill
This is a walls series knee exchange drill, a drill used in general mobility and warm ups. This drill teaches proper drive phase sprint mechanics. The athlet...
1 min read
Pole Vault: Standing Pole Drop Left Punch
This is a standing pole drop left punch only. This drill is used for beginning level athletes. A very common problem is that an athlete wants to plant the po...
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Shot Put: C Push Drill
The shot put C push drill with the left arm straight teaches the athletes how to hold the left side properly before attempting a full throw. This drill is te...
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Weight Training: Hang Clean and Jerk
This movement is the hang clean and jerk. When done properly this movement will train all the muscles of the posterior chain in rapid hip extension, as well ...
1 min read
Discus: 360 Line Drill with Cone
This is a 360 line drill with a cone, a drill used in discus. This drill teaches an athlete to shift their center of mass over the top of their left heel, ge...
1 min read
High Jump: Low Level Circle Penultimate Drills
This is a circles penultimate low level drill, a drill used in the high jump. This drill focuses on proper foot contact through the take off at a beginner le...
1 min read
Hurdles: 3 Step Pre-Wrap Drill
This a 3 step pre-wrap hurdle drill, a drill used in sprint hurdles. This drill teaches young hurdlers how to three step appropriately. The point of the pre-...
1 min read
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 ...
1 min read
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...
1 min read
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...
2 min read