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These articles will help with any facet of sports training, from specifics like football training to more universal cross training ideas. Whether you need fitness training routines or strength training workouts, you’ll find them here… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Ladder Drill Hopping Two Forward One Back
This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.
Inspiratory Muscle Training: Ergogenic Benefits
Inspiratory muscle training as an ergogenic aid: the story so far
Training plan: monitoring your training intensity
Is your training diary a load of nonsense?
Cross Training: can boxing training be used for other sports?
Can boxing fitness help non-boxers improve their performance?
Periodization: planning your training for optimal sports performance
Planning your sports training to ensure maximum performance gains
Triathlon – why swimming, cycling and running training is not enough
Triathlon may be the ultimate test of cardiovascular endurance, but according to Nick Grantham, triathletes who neglect musculoskeletal strength and flexibility will never fulfil their true potential
Endurance: Hill Training
Endurance training: hill training for endurance
Olympic Gold Medal Winners' Training Tips
What makes an Olympic Champion?
Tabata Interval Training for Strength and Endurance
Time-efficient strength and endurance workout
Football Training Drills for Improving Energy Systems During Pre-season
Football Tips and Exercises to Make You Ready for the New Season
Rugby Training: Secrets of the Rugby World Cup Players
Scotland's Rugby Fitness Coach shares his rugby training tips
Zone Training: Planning Your Cycling Training Program
Zone Training for Cycling to help you get the Yellow Jersey
Weight Training Routines for Rugby Players
A rugby tackle requires explosive power – here are some strength training tips on how to get it
Fitness Training for Rugby Union
Rugby conditioning: the fitness standards rugby players and coaches should be aiming for
Preventing Injury: Risk factors for rugby players
Previous rugby injuries predict in-season problems for rugby players
Increase Vertical Leap and Improve Jumping Ability with Plyometrics
Plyometric Exercises to Make You Jump Higher and Further
Constructing a Sports-specific Training Circuit - Part One
How to Construct a Training Circuit for your Sport - Rowing example
Core Training Program
Core Training Part One
The Amazing Peak Performance Christmas Competition
And The Winner Is...
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
The Gironda Curl
Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.
The Lifting Belt
Several different lifting belts shown and explained.
The Seated Good Morning
The seated good morning is another variation of the standing version of this low back exercise.
The Single Arm Low Cable Row
The single arm low cable pull unilaterally strengthens the upper back while at the same time improving your ability to move weight with one arm.
The Standing Good Morning
The standing good morning is an excellent lower back exercise and one that I use with the majority of my trainees.
Three commonly used Cheating Methods in the barbell curl
Cheating on a lift is not a normally accepted method of training. Here are the three most commonly used cheating movements seen in the barbell curl.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shoulder Press Throw
Sandbags are an effective low cost alternative to medicine ball.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag to Shoulder Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Seated dumbbell shrug
The seated dumbbell shrug helps to eliminate a majority of lower body assistance to the movement.
Shoulder Press
The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst
Single Leg Squat
Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports.
Squat Push Press
The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body.
Ladder Drill: One Foot in Each Rung
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.
Ladder Drill: Two Forward One Back
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.
Lunge Press
A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement.
Sandbag Overhead Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Throw for Height
Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Barbell Squat Jump
Many athletes use the barbell squat jump as an exercise to develop lower body power.
Barbell Two-Footed Ankle Hop
The exercise is designed to improve the reactive ability and strength of the ankle musculature.
Bench Press
The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms.
Bench Press with Resistance Bands
The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load.
Bent Over Row
Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain.
Calf-Raise
The Calf-Raise is an important exercise in the development of the lower body.
Deadlift
Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes.
Forward Lunge
A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body.
Front Squat
Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training.
Good Morning
The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings.
Hang Clean
A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift.
Hang Snatch
A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift.
Agility Drill 1
This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration.
Agility Drill 3
This drill is designed to focus upon quick feet movements followed by an initial acceleration. The quick foot movements will help “prime” your body for the sprint and rapid change of direction.
Agility Drill 4
Similar to agility drill 3, this drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint.
Agility Drill 9
This drill can be performed as part of a warm-up or as a separate agility drill.
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