Blog
Training tips, workout guides, and track & field news.
Weight Training: Barbell Hip Thrust
This movement is the barbell hip thruster. When done properly this will train all the muscles of the posterior chain with a special emphasis on the glute mus...
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Weight Training: Speed Trap Bar Dead-lift
This movement is the speed trap bar dead-lift. When done properly, this will train explosive power in the hip extensors, as well as isometric strength in the...
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High Jump Training: 20-10-10 Drill
This is the 20-10-10 drill, a drill used for a warm up in competition and practices. The athlete should focus on driving for 20 meters, transitioning into an...
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How to Throw Discus: Segmented South African Drill
This is a segmented South African drill, a drill used in the discus. This is the last drill in the progression of moving to a full throw. This drill teaches ...
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Lead Leg Hurdle Technique: 4 Step Hurdle Drill
This a 4 step hurdle drill, typically used for longer sprint hurdlers such as the 300 and 400 meter hurdles. It is important for an athlete to learn to use b...
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Proper Drive Phase Sprint Mechanics: 30 Meter Crouch Start Drill
The 30 meter crouch start teaches proper drive phase sprint mechanics. Look for two different things. First, nice straight lines and the athlete pushing effe...
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Creating Hip Mobility in Athletes: High-Low Right and Left Leg Lead Drill
This is a right leg high-low hurdle mobility drill, a drill used in hip mobility and warm ups. The athlete should step over the low hurdles with the right le...
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High Jump, Long Jump, and Triple Jump Training: Active Penultimate Gallop Drill
This plyometric drill is gallops, a drill used for jumpers in track and field. The drill focuses on pushing through an active penultimate step. The athlete i...
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How to High Jump: Circle Drills Right and Left
This is a circle drill to the right, a drill used in high jump. The athlete should focus on proper sprint mechanics while feeling the pressure on the inside ...
2 min read
Developing a High Jump Approach: Short Approach to Curve Drill
This is a short approach to curve, a drill used in the high jump. This short approach will show you how to create a beginning level 4 step short approach run...
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How to Hurdle: 5 Step Over The Top Drill
This a 5 step, over the top hurdle drill, performed at a very easy pace. This drill teaches the athlete the full movement of the lead and trail leg together ...
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Triple Jump Approach: 4 Step Push Out of the Back Drill
This is a 4 step push out of the back for the triple jump approach. To be consistent around the toe board, it is important to be consistent out of the back o...
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Developing Power and Stability in Athletes: Medicine Ball Lunge Toss Exercise
This right side med ball lunge toss develops power and stability in athletes. Putting the left leg forward, with the right leg back and reaching back into th...
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Grip/Hold Techniques For Throwing Javelin: Fork Grip vs. Finnish Grip vs. American Grip
Here we're going to teach you the basic fork grip technique used by a lot of beginning Javelin throwers and decathletes. Notice the athlete has the index and...
2 min read
How to Pole Vault: Stationary Plant Drills Standing Pole Drop
This is a standing pole drop with both hands on the pole. Similar to the left punch only drill, the left hand is acting as a fulcrum. Notice as the pole begi...
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How to Pole Vault: Ten Step Continuous Plant Drills
This is a 10 step continuous jogging approach drill. The athlete is working on the timing of the pole drop learning how to put a little momentum into the run...
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How to Throw Discus: 360 Degree Stick Drill
This is a 360 line drill with a stick on the shoulders, a drill used in discus. The main point of this drill is to maintain balance on the left foot while do...
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Hurdle Technique: Skip Drills Over The Top
This hurdle skip drill with a right leg lead teaches athletes to use both sides of the body. Eventually both the left and right leads should look the same in...
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Plyometric Training: Penultimate Bounding Routine
This plyometric drill is a penultimate routine, used to develop power and explosiveness in jumpers. This drill teaches proper foot contact along with a push ...
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Power, Strength, and Velocity Training: Alternating Bound For Speed
This plyometric drill is an alternating bound for speed, used for sprinters and jumpers. This drill focuses on maintaining velocity and speed through the bou...
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Sprint Mechanics Training: A-Skip Sprint Drill
This A-skip sprint drill teaches proper sprint mechanics at all levels in track and field. The knee and thigh are in a parallel position, the foot directly b...
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Developing a Pole Vault Approach: 8 Step Short Approach Take Off With Towel Box Drill
This is an 8 step short approach take off with a towel as a box. This is a very good drill to teach the athlete on how to steer the pole towards the box appr...
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Developing Power and Explosiveness in Athletes: Split Jump Drill
This plyometric drill is a split jump, a drill used to develop power in athletes. The athlete is switching back and forth close to a kneeling position withou...
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Hip Mobility: Head to Sky Knee Grab Drill
This is a head to sky knee grab drill, a drill used for hip mobility and warm ups. The athlete should keep an upright posture, grabbing the knee, bringing th...
1 min read