Blog
Training tips, workout guides, and track & field news.
Cool Down: Modified Yoga Series
This modified yoga or adapted yoga box series routine used as part of a cool down. This routine allows athletes to have quality hip flexibility. In this rout...
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Discus: Cone Front Moving Reverse Drill
This a a cone front moving into a reverse drill, a drill used in the discus. This drill teaches an athlete to maintain their balance at the end of the discus...
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High Jump: S Drill With Stick
This is an S drill with a stick, 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 a...
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Hurdles: Trail Leg Skip Drills
The hurdle skip drill is used to focus on pulling the right trail leg through. Athletes should train both sides of the body, especially 400 hurdlers. Keep a ...
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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...
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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,...
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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...
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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...
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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...
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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...
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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...
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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...
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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 ...
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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 ...
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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...
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TRACKWIRED POWER RANKINGS 1-31-18
In week 2 of the Trackwired state rankings Pennsylvania increased their boys lead behind the strong sprinting of Austin Kratz of Doc Mennonite High School. T...
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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...
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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...
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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