Digital Track and Field Membership

Get Your Digital Membership

Monthly Plan
$27.99 per month

Premium Plan

Best Deal! $179.00 every 12 months

View Anywhere/Anytime plus Download Videos

    • Watch 14 Full Length Instructional Videos (on-line access)
    • Download Full Length Videos
    • Instantly Download Videos For Sports Coaching Apps
    • Download Different Drills Every Month

Coach with Confidence

  • Develop technique, speed and endurance your athletes need
  • Use training progressions and drills from world-class experts
  • Experience success every season because of your program
  • Know how to maximize your athlete’s speed and power
  • Learn the methods for proper strength training for all events
  • Easy to understand drills and concepts
  • See quick results and huge improvements

5 BENEFITS of Digital Membership

  1. Watch Every Video Series from Digital Track and Field On-Line 24/7
  2. Download Individual Drills Instantly
  3. Download Different Individual Drills Every Month
  4. Download Exclusive Training Articles and Tips
  5. All New Videos and Training Information Included


(Annual Membership)

DOWNLOAD 5 Full Length Instructional Videos

  • Shot Put with Coach Cappos
  • Discus Throw with Coach Cappos
  • Long Jump with Coach  Geopfert
  • Sprints with Coach Woody
  • Strength Training with Coach Cappos

Download Individual Drills For Coaching Apps

  • Glide Shot Put Drills 
  • Discus Throw Drills 
  • Long Jump Technique Drills
  • Long Jump Approach Drills
  • Active Warm Up Drills

Get Your Digital Membership

Monthly Plan
$27.99 per month

Premium Plan

Best Deal! $179.00 every 12 months


Shot Put and Discus Videos

Shot Put and Discus Throw Training Videos

Instant Download
Price: $47.00 $26.00

DVD’s only available as part of Digital Track and Field’s Throwing Set 

shotput-discusStanding throw, glide shot put teaching progression, spin shot put teaching progression and discus throw progression. Includes drills with detailed coaching points and excellent demonstrations from elite throwers.If you do not know where to start with your young throwers or need advanced drills to get your throwers to the next level, this video series is for you. Learn teaching progressions and proven technical models with drills for the throwing events.

Coach Scott Cappos has over 20 years of experience coaching the throwing events at the high school and college level. He has developed a system for coaches to teach the basic technical elements of the throws that is simple to follow.

More Throwing Videos


Long Jump and Triple Jump Videos

SPECIAL PRICE $26.00 celebrates the 1-2-3 finish of the Arkansas long jumpers at the 2014 SEC Championships. The best jump of 26′ equals your price.

Instant Download 

Price: $37.00 $26.00

From basic approach mechanics to landing drills and everything in between, this video series has what you need to help long jumpers and triple jumpers succeed. Coach Travis Geopfert has  developed a series of drills and teaching progressions that are easy to follow for coaches and athletes.

Travis Geopfert coaches at the University of Arkansas and leads the Razorback field events. Travis is recognized as one of the best coaches in the United States in the field events, his athletes have won SEC Championships, National Championships and competed in the Olympic Games.

In this video series, Coach Geopfert reviews the long jump and triple jump. The long jump video includes proper runway mechanics; take off drills, in air technique and landing exercises. The triple jump video includes a teaching progression to develop proper mechanics with a series of plyometric exercises and a simple technique breakdown of the event. A great jumps series with teaching progressions to help coaches at all levels.

Long Jump Coaching Tips

  • Use only maximum controllable speed.
  • Train the full approach with check marks.
  • Ingraining good mechanics in the penultimate set-up is very important.
  • Maintain horizontal velocity.  Do not slow down at take-off.
  • Practice jumps are used for technique, not for distance.
  • Good technique will eventually create good distance.
  • Practice jumps off of a box into the high jump pit for easy landing.

Sprints and Hurdles Videos


Price: $47.00


This program has everything a sprint coach needs. Learn over 100 exercises for speed development with logical teaching progressions. Coach Joey Woody will detail his speed development program for his sprinters and hurdlers. The series includes dynamic warm up exercises, acceleration mechanics and maximum velocity training.

Joey Woody has been named USTFCCCA Midwest Region Coach of the Year and his sprinters helped Iowa win the Big Ten Championships and place in the top 10 in the nation.

Joey Woody ran competitively on the international track circuit for over 10 years, earning a spot on three United States World teams. In 2003, he won the silver medal in the 400-meter hurdles at the World Championships and was ranked second in the world in the event. Woody was also part of the 1,600-meter relay that won the World Championships gold medal in 1999. In 2000, he was a member of a world record relay.

Coaching Tips

  • Train at race pace and faster
  • Train at 90-100% speed
  • Train under 75% speed for technique development
  • Do not train at 80-90% speed on regular basis
  • Run fast early in the training program to run faster at the championship phase

The active dynamic warm up series as well as the acceleration and maximum velocity training is ideal for athletes focusing on speed and power development, regardless of the specific sport.

sprints warm up backward skip with coach thumbnail

Sprint Acceleration Training Video

Usain Bolt’s coach Glen Mills believes in sprint training drills, “Athletes tend to reverse to their old habits when put under pressure or when running at maximum velocity. Like helping an actor learning a part, coaches have to continuously react and replay and redo the drills, getting the athlete to run over and over in order to break habits, both psychologically and physically, and get into the right running technique.”

“We set about doing drills then we took videos of his workouts and broke them down on the screen in slow motion to show him exactly what he was doing. I would draw diagrams and show him the position that we are working to achieve.”

Sprint training drills are important for warm up and teaching proper sprint mechanics, the acceleration a-run drill is one example of the drills sprinters can use to improve technical skills and increase sprint speed.

Sprint Training Videos with Digital Membership



Cross Country Summer Training

Training High School Cross Country Runners

Summer Training

Developing a cross country program at the high school level requires careful attention since governing bodies in most states limit preseason activities for a season that is invariably shorter than that of other high school sports. Books dealing with the training of world class athletes are less than helpful, not only because of the vast physical differences, but mainly due to the limited time frame given to the high school cross country coach.

While a well established program may have the athletes training in groups during the summer, many coaches are faced with a group of poorly conditioned cross country hopefuls. The great New Zealand coach Arthur Lydiard would have his elite athletes run long runs over various terrains for at least ten weeks (about the length of a high school season) just to get them prepared for what he would call training. He felt that the key to cross country progress is aerobic capacity. When we were fortunate enough to get the opportunity to spend several hours alone with Lydiard a month or so before he died, we discussed this philosophy as it concerned high school athletes. He was adamant that putting in the miles is the key to success. These runs are generally done at “talking pace” which is a speed that increases as fitness increases. This long distance training forms a base upon which the real training program can be built. Opponents cry out that runners cannot learn to run fast by running slowly, but the base is merely a conditioning process to prepare the entire body to be able to handle a very intense work load. Where some coaches go wrong is they will see measurable increases in speed with the endurance phase and, therefore, neglect the faster tempo and speed work which is necessary to gain optimum performances for the championship races.

An essential ingredient, then, in building a successful high school cross country team is a summer training program. In some states coaches can be directly involved, while in others they must have no contact at all. Summer runs can be conducted by team captains. This takes the coach out of the equation and helps develop a sense of camaraderie and team unity. In most programs the athletes meet at a chosen location three to five days a week and then split into groups based on ability. The runners set out on their respective courses for a given number of miles or minutes. For developing a sense of “team,” choosing minutes works out better as everyone finishes at the same time no matter how far they have run. Finishing at the same time allows runners of all abilities to do the stretching and core strength exercises as a unit.

To reach the highest levels, top high school runners usually log between 50 and 90 miles a week during the off season with less mileage run during the weeks of higher intensity training. These athletes add mileage each year to their weekly totals. Most freshmen aren’t prepared to handle the same mileage as a senior, especially when the intensity increases. Most programs continue to include a long run each week to help maintain the aerobic development. Many of the top high school programs also include an easy team run before school each morning.

Ideally, the coach greets a group of youngsters who are fit and ready to go after having trained throughout the summer. Realistically, many still fall far from this category.  What these kids need is a bit of fairly easy distance running to prepare their systems (muscles, tendons, lungs, heart, and self confidence) for competitive training. For some kids, that means most of the season will involve getting ready to start training. For the better prepared, faster workouts will be started almost immediately. It is essential, though, that high school runners build as strong a base as possible before high intensity runs.

Video thumbnail for vimeo video Long Jump Approach Check Marks - Digital Track and Field

Long Jump Drills Approach Video

Long jump drills for the approach can help train the athlete not foul and how to correct errors. Using a check mark system with your long jump drills will help develop the approach run.

Long Jump Drills Approach and Marks


Long Jump Drills: 12 Step Running Approach

Long jump drills for the approach include a 12 step running approach, six strides with each leg, the athlete should count only the step with the takeoff leg. For example, count six lefts if the jumper takes off the left leg in the long jump.

Jumpers need to practice on the track without the takeoff point to develop the proper cadence
and rhythm. After the approach is consistent, the athlete can move to the jumping area.

Next, the jumpers will practice the approach with a pop up to simulate the approach and takeoff. Other long jump drills can be used with the approach run also.

Increase the number of strides only after proper running mechanics are established and  the performance is consistent. Do not make adjustments the last practice before a major competition or at track and field meet.

Estimated Performance to Add Strides 
Long Jump 22’6″ (male) 18’0″ (female)

To learn about long jump basics, check this page

Huge Sale

Arkansas Long Jumpers finish 1-2-3 in the 2014 SEC Championships, buy now for only $26.00 (the distance of the winning jump)



Price: $37.00 $26.00

Check Marks and Steering in the Long Jump

Check marks are used in all of the jumping events. Marks can be used by the coach and by the athlete. The first check mark is at the start of the attempt. The next check is at four steps into the approach and can be used by both the coach and the athlete. 

Athletes can make a minor adjustment to either increase speed or decrease speed at the first check mark if they miss the four step marker. The four step mark is the most common point used to adjust runway speed. Over stepping the mark indicates the athletes should focus on staying down and push more down the track, especially if the athlete misses the takeoff point by the same distance they were off the coaches mark.

Subtle adjustments are made in the approach visually by the athlete if the takeoff point is incorrect. This visual correction by the jumper is called steering. Generally, the earlier the adjustment in the approach the more likely the jumper will have a well executed attempt.

Marks and adjustments
Several variables can affect check marks during competition. Sometimes it is the athlete and sometimes it is the meet conditions or it can be both. Establishing an approach rhythm first then adjusting the check marks is recommended. Taking a few approach runs with a pop-up can determine the adjustments needed that day.

Consistency with the four step mark will solve most problems. 

In the long jump, a common error is over striding causing foul problems. The simple solution of moving the jumper back is usually not the answer. Pushing more out of the back and getting into proper maximum velocity sprint mechanics down the runway is much more productive. Long jump drills for approach can include developing proper running mechanics and acceleration training.

Long Jump Drills: Marks and Adjustments

On four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump).


Short of four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump)

ADJUST if running speed is not maintained: move up by amount missed

GOOD if running speed is maintained: look to make check mark adjustments in training if needed.

Over four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump)

GOOD if running speed is maintained: look to make check mark adjustments in training if needed.

Over four stride mark and over takeoff mark by same distance (half the takeoff board in warm ups for the long jump and triple jump)

GOOD if running speed is maintained: look to make check mark adjustments in the back of the runway.

Over four stride mark and under takeoff mark by same distance (half the takeoff board in warm ups for the long jump and triple jump)

ADJUST watch the rhythm of the approach, more gradual build up in speed.

Under four stride mark and under takeoff mark by same distance (half the takeoff board in warm ups for the long jump and triple jump)

GOOD if running speed is maintained: look to make check mark adjustments in the back of the runway.

Under four stride mark and over takeoff mark by (half the takeoff board in warm ups for the long jump and triple jump)

ADJUST watch the rhythm of the approach, more drive out of the back, quicker transition into high-end speed. Watch for over striding into the last three steps.

With longer approach runs, the four step mark can be moved to the sixth stride (18-20 steps).

Long Jump great Mike Powell offers his advice:

“The thing that I try to tell coaches, get your athletes to think of the long jump as a vertical jump. It’s really not a horizontal jump. The distance comes from the speed.

“I believe that the approach is 90 percent of the jump. It sets up the rhythm, it sets up the takeoff, and that’s really the majority of the work. Once you leave the ground this whole distance that you can go is already pre-determined (by) the amount of speed you have at takeoff, your hip height, takeoff angle and the amount of force you put into the ground. All you can do when you get into the air is take away from that.”

read more from Mike Powell here


Buy Now
Price: $37.00 $26.00

Huge Sale: Arkansas Long Jumpers finish 1-2-3 in the 2014 SEC Championships, buy now for only $26.00 (the distance of the winning jump).