Blog
Training tips, workout guides, and track & field news.
Warm Up: 3 Plane Lunge Series Right
This is a 3 plane lunge series for the right side of the body, used as part of a warm up routine. This routine loosens up the hip and groin regions in multip...
1 min read
Long Jump: 20-10-10 Drill
This is the 20-10-10 drill used in developing the full approach in the long jump. Beginning level athletes can condense this to a 15-10-10 drill. The athlete...
1 min read
Weight Training: Barbell RFE Split Squat
This movement is the barbell rear foot elevated split squat. When done properly this will train the athlete from hip flexion to hip extension training each l...
1 min read
Discus: Powerball Full Throw Drill
This is a powerball full throw from the circle, a drill used in the discus. This drill teaches the athlete to put together the entire move of a full rotation...
1 min read
High Jump: High Bar Approach Drill
This is an approach with a high bar, a drill used in the high jump. This drill allows the athlete not to be intimidated visually when a bar rises in competit...
1 min read
Plyometric Training: Hops Over Small Cones
This plyometric drill is hops over small cones with the right leg, a drill used for sprinters and jumpers. This drill teaches athletes how to sync their arms...
2 min read
Shot Put: Full Glide Throw
The full shot put throw using the glide technique shows a couple of important things to watch. Lowering of the rear end by sitting down and back driving stra...
1 min read
Hurdle Mobility: Right-Left Leg Hurdle Pivot Drills
This is a right leg pivot drill, a drill used in general mobility and hip flexibility. The athlete should step over with the right leg and under with the lef...
2 min read
Javelin: Flexibility Rotator Twist
This warm-up drill focuses on general rotator cuff stability as well as elbow stability and also general loosening of the entire shoulder joint. Click here f...
1 min read
Medicine Ball Training: Shot Put Toss Drill
This med ball shot put toss right is used specifically for a med-ball routine for throwers in track and field. This drill tries to develop dynamic strength, ...
2 min read
Weight Training: Barbell Step Up
This movement is the barbell step up. You will want to make sure when setting up for this movement that the athlete can comfortably reach the height of the b...
1 min read
Javelin: Standing Throw Left Arm Block Drill
A standing javelin throw with a left arm block ensures the athlete focus on pulling the left fist to the left armpit while keeping the shoulders square. The ...
1 min read
Long Jump: Gallop Drill
This long jump gallop drill is the most specific plyometric that can be done in teaching the proper technique of the long jump take-off. This left footed jum...
1 min read
Medicine Ball: Discus Toss Drill
This med ball discus toss is used as a drill for throwers in track and field. This develops rotational strength reaching the med ball back on the right side,...
2 min read
Weight Training: Dumbbell Bench Press
This movement is the dumbbell bench press. When setting up the athlete should set the dumbbells on their thighs, and rock back into the set position. When do...
1 min read
Javelin: Walking 3 Step Drill
A walking 3 step drill is a great for a javelin throwers to learn the proper foot placement on their second to last step and their last step. Step with the l...
1 min read
Long Jump: Two Box Take-Off Drill
This launch up two box drill is used to teach athletes how to catch their hips on the rise and actively push through their penultimate step. This left footed...
1 min read
Pole Vault: Swing Machine Drill
This is a swing machine drill used to teach pole vault athletes not to pull with her left hand. Notice here that the athlete is keeping their left hand exten...
1 min read
Weight Training: Chin Up
This movement is the chin up. The chin up should be set up with the palms facing the athlete. This will allow for a greater concentration on the bicep. We're...
1 min read
Plyometric Training: Alternate Bound for Distance
This plyometric drill is an alternating bound for distance, used for sprinters and jumpers. This drill focuses on covering as much ground as possible in a ce...
1 min read
Shot Put: C Push Drill
This C push drill teaches the athlete how to block properly with the left arm. Creating an inverted or backward C position. Firing the implement pull the lef...
1 min read
TRACKWIRED POWER RANKINGS: 2-8-18
Is Pennsylvania the most powerful high school indoor track and field state in the country? Our Trackwired high school power rankings say YES! Pennsylvania ha...
2 min read
Pole Vault: Upper Body Stretch Complex
This is a forward shoulder stretch complex for pole vaulters to be performed before a pole vault session. First, stand facing the pit with a pole up against ...
1 min read
Weight Training: Pause Front Squat
This movement is the pause front squat. When done properly this movement will train all the muscles of the thigh with the special emphasis on the quadriceps ...
1 min read