Looking to help your athletes build a solid foundation in triple jump? These three introductory drills are perfect for focusing on the key fundamentals—timing, foot placement, and body control. 

Designed to guide athletes through the basics, these exercises help ensure they’re developing a good jump technique from the start. Check out the drills below and start incorporating them into your training sessions for improved performance.

These drills come from Coaches Nic Petersen and Coach Kelly Hass. Coach Nic Petersen enters his 12th year with the University of Florida, third as Assistant Head Coach, he has been a part of nine National Championship teams and seven SEC Championship teams since his arrival to the program.

Coach Hass Kelly has been coaching track and field for the past 30 years and is the head coach at Glenbard West High School for the girls team. Prior to coaching, Kelly was a member of the women’s track and field team at the University of Illinois where she was the Big Ten triple jump champion four times.

STANDING TRIPLE JUMP DRILL

The journey from being a good hammer thrower to a great one often hinges on subtle coaching nuances and slight shifts in hammer throw workouts that may not always be immediately visible. 

While an athlete might have the physical prowess and a fundamental understanding of the sport, it is often the less obvious elements introduced by a knowledgeable coach that can unlock the athlete's full potential. These small coaching details contribute to refining skills and enhancing performance in ways that can be transformative. 

The impact of tailored feedback during training sessions cannot be understated; it allows athletes to discover and fine-tune their unique throwing styles. Coaches help cultivate an environment where athletes can develop confidence in their abilities and learn to tackle the mental aspects of competition, which can significantly differentiate a good performance from a great one. 

The relationship between coach and athlete plays a pivotal role in nurturing the right mindset. A great coach knows how to inspire their athlete, fostering resilience and a sense of purpose that can elevate competition outcomes. As athletes learn to embrace challenges and visualize success, they often find themselves approaching competitions with a new level of composure and determination. 

The evolution from good to great in hammer throwing illustrates how small but intentional guidance from a coach can shift an athlete's trajectory. These understated yet critical contributions create a ripple effect, influencing not just technique but the overall approach to both training and competition, leading to extraordinary results.

With this in mind, we have pulled two vital hammer throw tips from two proven track and field coaches that could end up becoming key in your quest to unlock the potential that your hammer throwers are destined for. 

Paddy McGrath - Swings

As coaches, we know the offseason is a crucial time for shot put athletes to refine their technique, build strength, and stay sharp for the upcoming season. These three indoor drills, demonstrated by Coaches Scott Barrett, Phil Olson, and Justin St. Clair, help maintain form and improve key mechanics. 

These drills target posture, balance, and synchronization between the lower and upper body, emphasizing proper chest positioning, reducing shoulder movement, and using the lower body for acceleration. They help train important factors such as keeping the chest up, avoiding unnecessary shoulder movement, and using the lower body to generate acceleration throughout the throw.

Shot put requires a precise blend of strength, technique, and timing, and structured drills ensure athletes develop proper form to maximize distance and reduce injury risk. These drills cater to varying skill levels. Target physical attributes like explosive power and balance enhance performance, while consistent practice allows coaches to track progress and adjust training. Engaging, adaptable drills, can help athletes remain committed and prepared for the season ahead.

CRACK THE WHIP

In track and field, the relay race is a true test of both individual speed and teamwork, which is why having relay handoff drills and techniques nailed down is paramount for any coach. 

A successful handoff can propel a team to victory, while a poor exchange can lead to disqualification or a lost position. The handoff process involves precise timing and coordination. Each runner must know exactly when to accelerate and when to pass the baton. The outgoing runner typically begins their sprint before receiving the baton, creating a seamless transition that maximizes speed. 

However, if the incoming runner passes the baton too early or too late, it could disrupt the flow and slow down the team. Moreover, the quality of the handoff itself can make a difference. A clean exchange, where the baton is smoothly passed without dropping it or losing momentum, is essential. 

A dropped baton not only wastes time but usually results in disqualification, emphasizing how even a minor mistake can have major ramifications. In competitive environments, where races are often decided by milliseconds, the importance of practice and strategy becomes clear. 

Teams spend countless hours perfecting their handoffs, refining their techniques, and building the trust necessary for flawless exchanges. This preparation is what sets successful teams apart. 

Ultimately, the handoff is a microcosm of the relay race—where individual performance and teamwork intersect. The capability to execute a perfect handoff can make or break a race, showcasing not just the speed of the runners, but their ability to work together under pressure. In the world of track and field, mastering the handoff can be the key to standing atop the podium.

In his ‘Relays the Visual Way: Handoffs with Visual Cues’ clinic, Jonathan Downey (track and field coach at Christoval High School) reveals multiple steps and drills for relay handoffs that you need to know in order to perfectly execute handoffs and have your team never drop the baton again. 

From telling your athletes where to line up to drills that allow them to visualize it, if you are a coach who wants your team to always pull off handoffs perfectly, then this is the clinic for you. This is why we’ve taken two of his strongest insights about perfecting the relay handoff and are including them for you below. 

4x200 - Look It In

Having reliable and effective shot put drills is crucial for any track and field coach due to the technical nature of the event. 

As all coaches know, shot put requires a precise combination of strength, technique, and timing, making it essential for coaches to provide structured drills that focus on these elements. Effective drills help athletes grasp the mechanics of the throw, ensuring they develop proper form and technique, which is vital for maximizing distance and reducing the risk of injury. 

Consistent practice through specific drills allows for skill refinement. Coaches can adapt these drills for varying skill levels, encouraging both beginners and advanced throwers to improve. This adaptability fosters a supportive training environment, promoting confidence and motivation among athletes. 

Incorporating drills that build specific physical attributes, such as explosive power and balance, further enhances performance. Regular assessment through these drills helps coaches identify areas for improvement and track athletes' progress over time. Not to mention that a diverse set of reliable drills keeps training sessions engaging and enjoyable, which is essential for long-term athlete commitment. 

While no coach would doubt the effectiveness of a shot put drill, finding the right drills for your program and athletes can be difficult. This is why we’ve pulled your drills from two esteemed track and field coaches that you can employ to great success during your next shot put season. 

Scott Bennett - Line Drill

Creating effective 400-meter training programs for runners presents unique challenges that test both physical and mental endurance. 

The 400m, often described as a "sprint" with a significant aerobic component, demands a delicate balance between speed, strength, and stamina. One of the primary difficulties is achieving the right combination of attributes to excel in this middle-distance sprint. Coaches must tailor training regimens that develop explosive power while also building the aerobic capacity needed to sustain a high pace throughout the race. 

Another challenge lies in managing fatigue. The 400m is a brutally intense race that requires athletes to push their limits, often resulting in lactic acid buildup and overwhelming fatigue. This necessitates a careful approach to recovery, ensuring that athletes can train effectively without risking injury or burnout. 

The mental approach to a 400m race is different from shorter sprints; athletes must cultivate a mindset that allows them to maintain focus and push through discomfort, especially during the critical last 100 meters where many tend to falter. 

Logistically, coordinating training sessions for a group of 400m athletes can be complex. Different athletes may require varied intensities, distances, and recovery times, making it challenging for coaches to provide individualized attention during group training. 

Training 400m runners requires a comprehensive strategy that addresses physical preparation, fatigue management, mental toughness, and effective coaching dynamics, making it a demanding but rewarding endeavor. 

A few effective tips from trusted track and field trainers can go a long way toward curating a safe and effective training program for 400m runners. This is why we’ve pulled three training tips from coaches whose decades of experience show they know what they’re talking about and included them below for your use. 

Hasani Roseby - Training Schedule

Teaching the javelin throw can present several challenges for javelin coaches, primarily due to the technical complexity of the event. 

Unlike some other track and field disciplines, the javelin throw requires a unique combination of strength, technique, and timing. Coaches must convey the intricate mechanics involved in the proper grip, stance, and release angles, which can be difficult for athletes to grasp without consistent practice and feedback. 

Not to mention that the javelin's physics—its aerodynamics and the way it reacts based on force and angle—adds another layer of complexity. Each athlete's physical attributes, such as height, arm length, and strength, affect how effectively they can perform the throw, requiring coaches to tailor their teaching strategies to individual needs. 

Safety is also a significant concern, as the javelin is a projectile that can pose risks to both the thrower and others in the vicinity. Coaches must emphasize safety protocols and proper warm-ups to prevent injuries. 

Lastly, there is often a lack of resources and equipment for proper training, making it challenging to provide adequate practice opportunities. 

The combination of technical demands, individual differences, safety issues, and resource limitations makes teaching the javelin throw a complex task for coaches. This is why it’s crucial to have the right resources and knowledge when teaching the javelin throw to your athletes. 

For that reason, we’ve compiled four crucial tips from proven javelin coaches that you can use right away when looking to correct technique and improve performance for your athletes. 

Mark Mirabelli - Throw Breakdown

Pinpointing and diagnosing mechanical issues in athletes can be particularly challenging for hurdle training due to several factors: 

1. Complexity of Technique: Hurdling requires a unique blend of speed, timing, and coordination, with the need to clear hurdles efficiently while maintaining forward motion. This complexity means that even small mechanical errors can have a cascading effect on an athlete's performance. Coaches must be adept at identifying these subtle errors, which can be tough given the fast-paced nature of the event. 

2. Variability Among Athletes: Each athlete presents a unique set of physical attributes, including height, stride length, and strength. These differences can influence hurdle technique, making it difficult for coaches to apply a one-size-fits-all approach. What may work for one athlete could lead to problems for another, complicating the identification of issues. 

3. Perceptual Challenges: Athletes often perceive their own performance differently than coaches observe it. An athlete may feel they are executing a technique correctly, while a coach may see noticeable flaws. This disconnect can lead to miscommunication, making it harder for coaches to accurately diagnose and correct mechanical issues. 

4. Subtlety of Errors: Many mechanical issues manifest in subtle ways that aren’t immediately obvious. For instance, slight misalignments in foot placement or body angles may not be detected without close observation or video analysis. Coaches need to be thorough in their assessments and often require advanced technology to catch these nuances. 

Because of these many factors, it’s important that coaches know what to look for when assessing mechanical mishaps their athletes may be dealing with during their hurdles. This is why we’ve pulled two points of focus when training hurdles from two elite hurdles coaches that you can keep an eye on next time you’re trying to decipher why your athletes aren’t setting their personal bests. 

Kenny Anderson - Training Focus

Drills are essential for track athletes aiming to elevate their long jump performance because they play a critical role in developing the specific skills necessary for success in this event. 

Drills are vital for building explosive power, speed, and coordination, which are key physical attributes for a strong long jump. Exercises such as bounding and plyometrics should be a part of any long jumper’s training plan because of how they enhance leg strength and explosiveness, which directly impact jump distance. 

More so, drills are imperative for refining technique. The long jump comprises a sequence of intricate movements, including the approach, takeoff, flight, and landing. Breaking these down into focused drills allows athletes to perfect each phase, ensuring optimal execution. 

Furthermore, drills are crucial for developing consistency and muscle memory. The repetitive nature of drills makes movements automatic during competition, allowing athletes to perform under pressure without hesitation. This muscle memory is non-negotiable for achieving peak performance. 

And drills create a robust training foundation, preparing athletes not just for competitions, but also for more advanced strategies and techniques. Mastering essential drills equips athletes to tackle more complex exercises, facilitating continuous improvement. 

Integrating drills into training regimens is not just beneficial — it's necessary for elevating performance in the long jump. And this is why we’ve taken three drills that renowned track and field coaches with decades of high-level experience employ with their own teams, and are sharing them with you. 

Ajamu Olaniyan - Skip Flat-Flat Drill

Effective track and field sprint drills are absolutely essential for teaching young athletes, and here's why track coaches must prioritize finding the right ones for their team. 

The most obvious reason is that drills are fundamental for instilling proper technique, which is critical for maximizing speed and efficiency. Sprinting mechanics involve intricate movements, and regular practice through focused drills helps athletes refine their form. This not only enhances performance but also significantly lowers the risk of injuries. 

Another reason is that drills play a vital role in developing muscle memory. Through consistent repetition of specific movements, sprinters strengthen the coordination necessary for explosive starts and powerful finishes. This muscle memory allows for faster, instinctive reactions during races, often making the difference between victory and defeat. 

And one less discussed aspect of utilizing drills when teaching sprinters is how they can help maintain motivation and engagement. Introducing variety through creative and challenging practices not only makes training more enjoyable but also fosters team spirit and camaraderie among sprinters. This supportive atmosphere can lead to enhanced collective performance. 

Track coaches must recognize that effective drills are vital for cultivating the key ingredients for a sprinter's success on the track, and prioritizing these drills paves the way for athletes to reach their full potential and achieve greatness.

But it can be difficult to know which drills to prioritize. This is why we’ve pulled three drills from world-class sprinting coaches, which have helped them develop elite sprinters and can help do the same for you. 

Kebba Tolbert - Wickets Drill

Effective pole vault drills are crucial for improving a pole vaulter's ability as they enhance various aspects of the performance, from technique to strength and mental preparedness. 

Pole vaulting drills focus on specific skill sets, allowing athletes to break down their technique into manageable components, such as the approach run, take-off, and clearance over the bar. 

Perhaps most important is how drills help refine the vaulter's technique. Consistent practice allows athletes to develop muscle memory, which is essential in executing complex movements smoothly under pressure. For instance, practicing the pole plant and swing provides the muscle coordination needed to achieve optimal height during jumps. 

Moreover, drills enhance physical conditioning, particularly in areas like explosiveness and strength. Exercises that mimic the vaulting motion can bolster the core and upper body strength required to propel the athlete upward. Targeted workouts can improve grip strength, which is vital for how effectively a vaulter can manage the pole during their ascent. 

And what can’t be discounted is how successful drills build mental confidence. Familiarity with various vaulting scenarios prepares athletes to face competition with composure. They learn to control their adrenaline, maintain focus, and adapt to different heights and pole types—all critical elements in high-pressure situations. 

All of this is to say that effective drills contribute significantly to a pole vaulter’s overall development, addressing technique, physical conditioning, and mental readiness, ultimately leading to greater success in competitions. However, it can be difficult to parse through all the pole vault drills available online. 

This is why we’ve taken your pole vaulting drills from two elite track and field coaches with decades of experience between them, and are sharing them with you today. 

Rick Baggett - High Bar Whip Drill

Coaching track relays can be quite challenging for several reasons. First of all, coordinating the handoffs between runners in a relay requires precise timing and technique. This means that as a coach, you need to ensure that each runner understands their role and the specific timing of the handoff to the next runner. 

Additionally, managing the different strengths and abilities of each runner in the relay team can be a complex task. Understanding each athlete's strengths and weaknesses and finding the right combination of runners to form a competitive relay team requires careful observation and assessment. 

Furthermore, motivating and inspiring the relay team to work together and perform at their best can be a demanding aspect of coaching track relays. As a coach, you must foster a sense of teamwork and unity among the relay runners, while also addressing individual concerns and maintaining a positive team dynamic. 

Lastly, the pressure of ensuring that the relay team performs well in high-stakes competitions adds another layer of difficulty to coaching track relays. The coach must prepare the team both physically and mentally for the challenges they will face during the race. 

Coaching track relays requires a combination of technical expertise, interpersonal skills, and strategic thinking, making it a difficult but rewarding endeavor. But with a few tips from an elite coach like Erik Jenkins, any relay coach can get their team winning races in no time. 

Erik Jenkins is entering his fifth season as the head coach of the USF track and field and cross country program. The Bulls have collected 23 individual and relay event conference championships, the program’s first men’s team conference championship, and two individual event national championships under Jenkins’ leadership.

Jenkins arrived in Tampa after serving 11 seasons as the head coach at Western Kentucky. During his time as head coach of the Hilltoppers, Jenkins led Western Kentucky to 30 Sun Belt and Conference USA championships, was tabbed conference coach of the year 21 times between outdoor and indoor nominations, and was selected as the USFTCCA Southeast Region Coach of the Year five times.

Coach Jenkins’ ‘Sprints and Relays Tips and Techniques featuring Coach Erik Jenkins’ course, shares several unique training tips, techniques, and race strategies that make it a must-have resource for coaches and sprinters at any competitive level. 

Sprinting Mechanics

Track and field coaches that are triple jump training to youth, high school, and college athletes can be particularly challenging due to the event's inherent complexity. 

The triple jump consists of three distinct phases: the hop, step, and jump, each requiring specific techniques and precise timing. Coaches must ensure that athletes can execute these phases smoothly while maintaining speed and momentum, which can be daunting for those inexperienced in the event. 

Additionally, mastering the triple jump demands a combination of strength, power, and coordination. Athletes often come with varying levels of physical ability, making it essential for coaches to tailor training programs accordingly. This individualized approach can be time-consuming, especially in a team setting. Moreover, the psychological aspect cannot be overlooked. The fear of failure or injury may deter athletes from fully committing to their training or attempting new techniques. 

Establishing confidence in athletes is crucial, but it often takes time and patient encouragement. Limited resources and facilities can further complicate coaching efforts. Effective instruction requires a thorough understanding of these challenges and a commitment to supporting each athlete’s development.

Due to this difficulty, it’s imperative that track and field have a few key points and techniques they  can rely on that will help athletes of all levels. And there are few coaches better to learn from than Nic Petersen. 

Coach Petersen is entering his 3rd season as Associate Head Coach (and 12th season as any coach) of Jumps at the University of Florida Gators track and field program, and has made his own imprint on one of the nation’s historically elite jumps programs.

The Gators have continued their extraordinary run of success in the jumps under Petersen. The program has recorded 21 men’s and women’s individual NCAA titles since his arrival in 2013, including seven from Jasmine Moore (2022-2023), two from Yanis David in 2019, three from KeAndre Bates in 2017 and seven from Marquis Dendy (2012-2015).

Petersen has been a part of nine National Championship teams and seven SEC Championship teams since his arrival to the program. During his tenure, Petersen’s jumps group has won 21 National Championships and 28 SEC Championships.

In his ‘Teaching the Triple Jump’ course, Coach Petersen goes over the teaching of triple jump from the ground up. Topics covered include his teaching progression for triple jump, training inventory, runway drills, 1st run jump drills, short run drills, and extended or specific bounding drills. 

We have pulled two of his most crucial lessons about teaching the triple jump and have provided them for you below. 

Addressing Common Errors

Competing in the 400m track and field race presents a multitude of challenges. Runners must master the delicate balance of speed and endurance, strategically pacing themselves while maintaining a strong, consistent pace. This race is not just a physical test but also a mental battle, requiring unwavering determination and focus. Excelling in the 400m race also requires having a comprehensive and specific 400m training program. 

There are some basic tips that most track and field coaches know to teach to their 400m runners. For example, when running the 400m race, it's crucial to start with a powerful but controlled sprint to establish a strong position. As you approach the curve, focus on maintaining speed and form, using the momentum to your advantage. Effective pacing and a strong finish are essential for a successful 400m race.

But because anybody who has been around track and field should be aware of these tips by now, these strategies alone aren’t going to win any races. Yet, the advanced insights of a 400m guru like Ernie Clark might. 

Ernie Clark is in his second year as an Assistant Coach in charge of sprints, hurdles, and jumps after joining the NAU Track & Field coaching staff in the fall of 2023.

In the 2024 outdoor season, Coach Clark sent six athletes in eight events to the NCAA West Regional, with the women’s 4x400-meter relay team earning a spot at the national meet. Clark joins the team from San José State, where he was an assistant coach for two years and coached 11 Mountain West Conference Champions, with eight of those champion titles coming in the 2022-23 season. 

Prior to his time with San José State, Coach Clark was an associate head track & field coach at Ashland for six years, where he was a four-time USTFCCCA National Assistant Coach of the Year recipient. The Eagles earned three NCAA 4x400-meter relay national titles under Clark’s guidance.

Coach Clark’s ‘Maximizing Potential in the 400m’ course provides some of the insights there is to find about maximizing an athlete’s potential in the 400m. We’ve pulled some of his best lessons to give you a taste of how he can help the 400m runner in your life start winning with ease. 

Best Way to Increase Speed

Teaching distance runners the proper physical and mental techniques they need to maximize success is a fundamental aspect of being a distance running coach. 

It's essential to focus on developing proper running form and technique to help runners maximize their efficiency and reduce the risk of injury. This includes aspects such as posture, foot strike, cadence, and breathing techniques. 

In addition to physical techniques, coaching distance runners also involves addressing the mental aspects of running. This includes strategies for building mental toughness, managing race-day nerves, and staying motivated during challenging workouts.

By providing comprehensive guidance on both the physical and mental aspects of distance running, coaches can help athletes reach their goals and maximize their success in the sport.

Of course, knowing what’s worth teaching your runners and what should get left out from your daily lessons is easier said than done. But if you’re unsure about how to construct your fundamental running coach's blueprint, heed the tried and true wisdom of Diljeet Taylor. 

Coach Taylor is currently the women’s cross-country head coach at Brigham Young University (BYU), a role she has held since 2016. Since arriving at BYU, Coach Taylor led BYU to an NCAA Division I Women's Cross Country National Championship (2020-21), coached 1 Individual Cross Country Champion (Whittni Orton - 2021), led BYU to two national runner-up finishes (2019 & 2021), guided BYU athletes to 16 All-America honors, and produced one Big 12 Conference Championship (2023) and five West Coast Conference Championships (2018, 2019, 2020-21, 2021, 2022). 

Before coming to BYU, Taylor coached at Cal State Stanislaus from 2007 to 2016. During her time at Cal State Stanislaus, Taylor guided All-American Courtney Anderson to an NCAA Division II championship in the 1,500-meter run in 2014. From 2013 to 2016, the distance and cross country programs accumulated 16 All-America honors, including consecutive runner-up finishes in the indoor championships by the distance medley relay team.

Coach Taylor’s ‘Distance Running: The Basics’ course will give you all the information you need to help build your cross-country team from the ground up and give your athletes the physical and mental knowledge they need to blossom into the best versions of themselves. 

Training

The Southeastern Conference (SEC) produces some of the most explosive athletes in track and field every year. The conference had winners in the men’s and women’s long jump, women’s triple jump, and women’s high jump. Taking 4 of 6 jumping events at last week's outdoor national championships in Eugene, OR. 

Jasmine Moore of the University of Florida was the first athlete to ever win every conference and national championship in the long jump and triple jump in the same year. Florida Coach Nic Petersen takes us through the performance markers and assessments that he uses with his athletes to examine elite track and field performance ability. 

Newton’s 3rd law states: for every action (force) in nature there is an equal and opposite reaction. For this reason, the entry into the middle of the circle might be the most important aspect of rotational throwing technique. Every action in the back of the circle has an equal and opposite reaction as the thrower advances into the latter parts of the throw.

Coming out of the back of the circle starts with an efficient windup. In this clip Tony Ciarelli, //coachtube.com/users/tonyciarelli">Tony Ciarelli, former throws coach at Newport Harbor HS (CA) explains the most important aspects to initiate a successful entry into the middle of the circle.

1. Load the Left Leg 

2. Keep Left Arm Inside Left Knee 

3. Keep the Knees Apart As Your Turn 

4. Chase the Left Side 

Training an endurance athlete can be a deceptively hard task for any track and field coach. 

The natural instinct when it comes to training any long-distance runner is to, well, have them run. Yet, while running is of course a crucial component to building up a long-distance runner’s endurance, there should be much more that goes into their training regimen because there’s a lot more nuance to being a good distance runner. 

Perhaps the most crucial part of success as a long-distance runner is building up stamina and endurance. And the best way to build this without overworking your runners is to establish a challenging yet doable training pace. 

Having a training pace is great for a few reasons. It improves a runner’s vVO2 max (the rate at which your heart can pump oxygen to your muscles), conditions a runner’s lungs, increases their top speed when competing, and makes them better equipped for shorter races. 

While finding a runner’s ideal training pace can be a difficult task, there are few people in the world better suited to help you do so than Houston Franks.

Coach Franks is currently the assistant coach for LSU track and field’s mid-distance and distance squads, in addition to being the head coach for the cross-country team. And LSU’s distance program has flourished in the past four seasons under Coach Frank’s direction.

The 2023 cross-country season saw Franks and the Lady Tigers tie the program’s highest finish of third at the NCAA South Central Regional. This came a season after leading LSU to the program’s first third-place finish in 2022.

Coach Franks prides himself on the training pace that all of his LSU distance runners prepare for their races at. His ‘How to Find the Proper Training Paces for Endurance Athletes’ course discloses some of his best lessons on how distance coaches at every level can help their runners find the perfect training pace that will not only keep them prepared in a safe, efficient manner but will also have them perfectly equipped to execute at their best when it becomes time to compete. 

Test to Get vVO2

Lithuanian discus thrower Mykolas Alekna broke a world record that had stood for four decadest/mondo-duplantis-pole-vault-paris-olympics-spt-intl/index.html">world record that had stood for four decades at the Oklahoma Throws Series World Invitational meeting on April 14.

Alekna’s throw of 74.35 meters surpassed the previous record of 74.08 meters, which was set by Germany’s Jurgen Schult’s in 1986. Before Alekna broke it, Schult’s throw was the longest-standing record in track and field, according to Olympics.com.

Alekna has long been considered a prodigy in the discus event. He was the youngest-ever European discus champion at age 19, and in 2022 threw the longest-ever discus mark by a teenager and fourth-best overall in the world. The US Track & Field and Cross Country Coaches Association (USTFCCCA) voted him West Region Men’s Field Athlete of the Year and First Team All-American during his first season at the University of California. He was the Pac-12 Men’s Field Athlete and Freshman of the Year, and finished his freshman season with 6 of the top 10 discus throws in NCAA history, including earning the all-time record. 

Mohammad Saatara, Alekna’s coach at the University of California, spends over an hour breaking down Alekna’s world-record breaking technique in his ‘Mykolas Alekna Technical Analysis’ course. Sataara details the precise technical points that Alekna achieves with each throw, breaking down the world-record breaking form into easily digestible fragments that allows other discus coaches to teach this same technique to their own athletes. 

Technical Points

A lot goes into being a successful sprinter. There’s not only the matter of practicing and performing well during meets, but sprinters also must ensure that they remain injury-free, fuel their bodies correctly with proper nutrition and hydration, and remain coachable and good teammates. And that doesn’t include all of the other life and school obligations a sprinter will have, regardless of their age or level.

And even if a sprinter has all of the natural speed in the world, their performance can crumble if they don’t have a training regimen that emphasizes all of these various factors; which is why it’s absolutely crucial for all sprinters (and all track & field athletes, for that matter) to have a strict, thoughtful, and effective training regimen. And it’s up to their coaches to curate one for them.

And a world-class sprinting coach is willing to help you build the perfect one for your athletes. 

Kebba Tolbert is entering his 14th season as the women’s sprints/hurdles and horizontal jumps coach for Harvard and tenth as associate head coach of the squad.

Tolbert helped guide the team to a No. 1 northeast region ranking throughout the entirety of the 2019-20 indoor season. Tolbert helped Kelisa Cain move into second in the Harvard record books in the 60m while helping Katina Martin move into second in the 200m. First-year Mayi Hughes found her way into the record book, ranking fifth all-time in the triple jump. 

Being a coach at Harvard, Coach Tolbert knows that a lot of thought must go into an ideal training routine. Thankfully for you, he has done all the studying in advance, and has shared his results in his ‘Building A Sprint Inventory: What Should Be On Your Menu’ course. We’ve taken his best insights and included them for your use below. 

Warm Up

There are two prevailing techniques for the shot put: the spin and the glide.

For those who are unaware, let’s briefly discuss the fundamental differences between these two techniques. A thrower who utilizes the glide technique will typically have a much wider base when establishing their foot positioning, and will also have a significantly deeper torso position than the spinner. 

A thrower who employs the spin technique, however, will be a bit more upright during their standing throw. 

While the throw’s initiation will come from the left side with both techniques (given the thrower is right-handed), the thrower’s left arm travels differently in each movement. And this is where a thrower’s build, athleticism, and natural abilities should help decide which technique is best for that athlete. 

The glide technique is simpler to learn and execute, and places less physical demands on the athlete compared to the spin. Gliding typically allows for greater stability and balance during the throw, which is crucial for young athletes still developing their strength and coordination. 

And there are few better coaches of the glide technique for developing athletes than René Sack.

Coach Sack has been the German national coach for the women’s discus since 2016. Before that, he was also a national junior coach for the discus throw and hammer throw. He has coached athletes at Halle Olympic Training Center for more than a decade, including athletes such as World Championships discus medalist Nadine Müller.

As an athlete, René competed in the shot put with a best of 19.84 meters, placed second at the German championships, and represented Germany at the World University Games and several European age group championships.

Coach Sack’s ‘Glide Shot Put’ course by ITCCCA reveals all the keys that he used as a world-class athlete and as a coach to master the glide shot put. We have pulled some of his best lessons so that you can use them as a blueprint for teaching the glide shot put to your own developing athletes. 

Technical Progression

The Paris 2024 Olympics have made track and field top of mind for not just American citizens watching the games on TV, but especially young athletes who find themselves intrigued by the record-breaking feats they’re witnessing. 

One of Team USA’s most famous athletes at the Olympics is Sydney McLaughlin-Levrone. She is a 25-year-old American hurdler and sprinter who competed in the 400-meter hurdles at the 2024 Olympics. She is the 2020 Tokyo Olympic champion with the Games record and the 2022 World champion. She currently holds a world record time of 50.65 seconds, which was set at the U.S. Olympic Trials on June 30, 2024. But many are expecting her to set a new world record when she competes in Paris. 

While McLaughlin-Levrone is now the world’s fastest female hurdler, she got to this point by dedicating herself to her craft for years, even decades. She surely honed her hurdling skills by using many of the same drills that Chris Parno teaches his college athletes and Olympic hopefuls. 

Coach Parno is the Associate Head Track and Field Coach at Minnesota State University. Parno leads the men's and women's sprint/hurdle groups and serves as the recruiting coordinator. While being led by Parno, the maverick sprinters and hurdlers have experienced unprecedented success, re-wrote the record books, and established MSU as a sprints and hurdles powerhouse among Division II. This includes Coach Parno coaching 11 Individual/relay NCAA National Champions and 8 Individual/relay NCAA National Runner-ups in his 13 seasons at MSU. 

Coach Parno’s ‘Hurdle Drills’ course details all of the main drills he has used to turn Minnesota State into a national powerhouse. They will help track coaches cover all the bases when it comes to getting their athletes prepared for their next hurdle event—and could even help turn a select few of these athletes into Team USA’s next Olympics champion. 

Cut Step Drill

When it comes to coaching distance runners, there’s one obvious training method: make the runners run; the farther, the better. 

But it shouldn’t be that simple if coaches truly want to maximize their athletes’ potential. Regardless of what level your athletes are at, you would be short-changing their progress if their daily training regimen only consisted of distance running. Not only would this contribute to these athletes feeling burnt out, but there are plenty of other training techniques that have been proven to help runners become the best version of themselves. 

And one of the key figures driving this movement toward improved distance runner training is Jay Johnson.

Jay Johnson has coached collegiate, professional, and adult runners for two decades. Coach Johnson started his career as the head track and cross country coach at Pratt Community College in Pratt, Kansas, before returning to CU to serve as an assistant cross country coach, middle-distance coach, and recruiting coordinator. After eight years as a collegiate coach, Johnson transitioned to coaching post-collegiate athletes, three of whom won USATF titles, the most notable being Brent Vaughn, who won the USATF 2011 Cross Country championship. 

Coach Johnson is deeply involved with high school running. His popular YouTube channel has close to 2,300,000 views, with runners of all ages using this resource to learn exercises and routines needed to gain the strength and mobility necessary to remain injury-free.  

Coach Johnson’s ‘Consistency Is Key: Training Principles for Distance Coaches’ course has proven to be an indispensable training device for many professional, collegiate, high school, and youth track and field coaches. 

We have pulled some of Coach Johnson’s best insights from his course and distilled them into easily digestible bits that will give you a taste of the training wisdom he can offer when it comes to making your distance runners the best they can be.

What To Train - Introduction

The Swedish pole vault phenom Armand “Mondo” Duplantis has set the track & field world by storm yet again on April 20, after he broke the men’s pole vault world record for an eighth time by clearing 6.24 meters (20 feet, 5 inches) at a Diamond League season-opening meet in Xiamen, China. This marks the second straight track & field event where the 24-year-old Olympic gold medalist has broken his own world record. 

In addition to winning gold at the 2020 Tokyo Olympics, Duplantis has two World Championships (in 2022 and 2023), two world indoor championships (2022 and 2024), three Diamond League championships (2021, 2022, and 2023), and appears poised to win another gold medal at this summer’s 2024 Paris Olympics. 

The athletics world is in perpetual awe of Duplantis’ exceptional skill and technique. The Swedish phenom's ability to soar to unprecedented heights is the result of years of meticulous training and a mastery of the complex biomechanics involved in this demanding event. Yet, multiple world-class track coaches have broken down some of the techniques that Duplantis has mastered in their own courses, which can help us understand exactly how Duplantis has become such a pole vault virtuoso. 

Regardless of the sport they play, strength training and conditioning is an absolute must for any high-level athlete’s training regimen.

And while most coaches and players know their way around a weight room — at least at a barebone, simplistic level — increasing functional strength safely from weightlifting is a nuanced subject that takes years of study to master. 

But when one considers the increased risk of injury that can come from weightlifting improperly, which can impede an entire season’s worth of hard work, it’s best that coaches receive their weight room knowledge from experts. 

Especially because these experts have dedicated their lives to finding the most effective weightlifting regimens to increase explosion, speed, acceleration, and every other aspect of athleticism. Luckily for coaches, these gurus want to share the insights they’ve gleaned with the rest of the sports world, to maximize every athlete's potential. 

We've compiled some of the best online courses about how to increase speed and acceleration in the weight room; all while minimizing risk of injury.

JT Ayers - Lifting for Speed Made Easy