Blog
Training tips, workout guides, and track & field news.
Dynamic Warm-Up: Carioca Routine
This 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 here for track and...
1 min read
High Jump Approach: Full Approach to Apron Drill
This is a full approach to apron set up drill, a drill used in the high jump teaching an athlete how to set up an 8 step full approach high jump on the apron...
1 min read
Plyometric Training: Single Leg Small Hops Forward and Backward
This plyometric drill is small hops forward with the right leg. The athlete should have the opposite leg out in the front, maintaining posture, being quick o...
3 min read
Shot Put Training: Overhead Backward Toss
The overhead backward toss of the shot put is used in general warm-up and power development of athletes. Stand on the toe board, lower the hips into a squat ...
1 min read
How to Throw Shot Put: How to Hold a Shot Put
This video teaches athletes how to hold the shot put as a rotational shot put thrower. The shot put is sitting higher in the hand than most athletes would re...
1 min read
Hurdle Technique: Three Step Lead Leg Drill
This is a three step lead leg drill. This drill teaches the athlete to lead with the knee, actively bring the lead leg down quickly on the back side of the h...
1 min read
How to Train for the Decathlon and Heptathlon
Training for the decathlon and heptathlon is very challenging. My name is Travis Geopfert, and I've competed in 54 decathlon's in my career as well as coache...
4 min read
High Jump Technique: Back Over Bar Drill
This is a jog in back over drill, a drill used in the high jump. This drill can be done as a standing back over drill, but a jog in back over drill is prefer...
1 min read
How to Throw Discus: Running Powerball Throw Drill
This is a running powerball throw, a drill used in discus. This drill can be a fun discus drill used as a competition with athletes. It teaches the athlete h...
1 min read
Hurdle Technique: Block Start Over Two Hurdles
This is a start over two hurdles. Place cones down so the athlete can have a visual in where to take off in front of each hurdle. The athlete should take off...
1 min read
Sprint Development: Acceleration Ladder Standing Start Drill
This is the basic acceleration ladder drill from a standing start. The athlete is going to start where the feet would approximately be in a block start. The ...
2 min read
The Challenges of Coaching Track and Field
Many high school, junior high, and club track and field programs are understaffed with only 1 to 3 coaches for 25 or more athletes of varying skill levels co...
6 min read
Developing Knee Drive in Athletes: Single Leg Tuck Jump Drill
This plyometric drill is a right leg, single leg tuck jump. This drill can also be performed using the left leg. It is important for young athletes to learn ...
1 min read
How to Throw Discus: South African Line Drill with Stick
This is a South African line drill with a stick on the shoulders, a drill used in discus. The stick on the athletes shoulders helps them to learn not to thro...
1 min read
Hurdle Lead Leg Development: 5 Step Lead Leg Hurdle Drill
This a 5 step, lead leg hurdle drill, performed at a very easy pace. This is a drill that can be used for beginning level athletes to develop a comfort with ...
1 min read
Proper Sprint Mechanics: Straight Leg Bound Drill
This straight leg bound sprint drill teaches athletes to have proper foot recovery being active and pulling their foot directly underneath their center of ma...
1 min read
How to Triple Jump: Hop Phase Drill
This is a beginning level hop phase drill for a triple Jumpers. In this drill the athlete is taking two steps and running through the take-off, cycling the t...
1 min read
Hurdle Lead Leg Development: Wall Hurdle Drill
This is a basic hurdle wall drill with a right leg lead. Teach all hurdlers to use both legs in all drills. The athlete will step over the knock down hurdle ...
2 min read
Dynamic Warm-Up: Linear Lunge Series Routine
This is a linear lunge series that is used as a general warm up as well as part of an overall mobility routine. The athlete steps twice with each leg, as the...
1 min read
How to Pole Vault: 4 Step Swing and Turn Drill
This is a 4 step swing and turn drill for the pole vault. This is teaching an athlete the beginning level of starting to cover the pole at the top of the vau...
1 min read
How to Throw Shot Put: Med Ball Segmented Throw
The med ball segmented throw teaches the beginning glide shot put throwers to feel the proper power position in the middle of the circle. The athlete is driv...
1 min read
Weight Training: Barbell Box Squat
This movement is the barbell box squat. The athlete should use a height for the box that allows their hips to break parallel with regard to their knees. The ...
1 min read
How to High Jump: Box Scissor Jump Drill
This is a short approach off of a two box scissor jump, a drill used in the high jump. This drill is used to promote the athlete keeping their hips on the ri...
1 min read
Pole Vault: 8 Step Short Approach Take Off Drill
This is an 8 step short approach take off drill without a swing. What we're working on here is simply dropping the pole and planting the pole correctly at ta...
1 min read