Physical preparation - Atleta Explosivo

HOW TO TRAIN FOR SPEED, POWER AND STRENGTH IN HIGH INTENSITY SPORTS

Hugo Noya Enríquez / October 3, 2026

When track and field coach Boo Schexnayder talks about general prep and he asks people what’s on their mind for general prep, the first thing that pops into people’s mind is always “this is the time to get fit”. He says absolutely not. He thinks that that is a very simplistic and a very generic approach to things. Keep in mind, you don’t need an 8-hour webinar just to make athletes tired. Anybody can make people tired. It’s not hard. So what we really need to do in good general prep phases is to have targeted responses. Decide exactly what it is we’re trying to accomplish, and understand that even general prep is going to be specific to some point and to some extent in the way that we do things in a good training program. So let’s take a look at what should be included in general prep.

ADVANCED WEIGHT TRAINING DESIGN FOR SPEED AND POWER SPORTS

Hugo Noya Enríquez / September 20, 2026

This is how world class sports performance coach Boo Schexnayder completely details the process of planning and writing weight training workouts for speed and power.
We can classify all weight training exercises into the following categories. This is important because each category of exercises serves a very different purpose in the program. Also, when we study the various weight training protocols available to us, they’ll be classified in the same way.

Physical preparation, Kinesiology

IMPROVE YOUR SPORTS PERFORMANCE WITH PLYOMETRIC TRAINING

Hugo Noya Enríquez / August 24, 2026

In athletic performance, when muscles are stretched immediately prior to contraction, they are capable of producing greater forces.
Throwers move in a way that stretches the chest muscles just prior to the throw. This stretching of the chest muscles increases their ability to speed up the implement.
In the jumpers, when the foot contacts the ground, allow the leg to flex slightly, allowing the extensor muscles to stretch and the leg to operate like a spring.

Physical preparation, Track and field

REMEDIAL CROSSOVER EXERCISES THAT TEACH PROPER DELIVERY MECHANICS IN THROWING EVENTS

Hugo Noya Enríquez / August 6, 2026

The remedial crossover series are a basic approach maneuver and is comprised of exercises outlined by track and field coach Boo Schexnayder used to teach the shuffle and the proceeding crossovers. These movements are essential to the proper set up for the delivery in the javelin, discus, and rotational shot put events. Consistent results in the throwing events begin with locating common mistakes made by your athletes and learning how to perfect these errors well before they step foot in a throwing circle.

Track and field, Physical preparation

MED BALL DRILLS FOR THROWING EVENTS

Hugo Noya Enríquez / July 25, 2026

In this post I’m going to introduce two exercises designed by Boo Schexnayder to teach upper and lower body mechanics in the throwing events. These drills are simple and easy to follow, allowing the thrower to focus on basic mechanics during each phase of the throw.

Physical preparation, Exercise physiology, Kinesiology

PLYOMETRICS WITH MED BALL THROWS

Hugo Noya Enríquez / June 24, 2026

Plyometrics are one of those elements of training that’s crucial for sprinters and jumpers. What the ultimate goal of plyos are is to decrease the amount of time that it takes for the muscle to lengthen and then shorten, but also increase the amount of elastic energy that we can store and release during that period of time. That’s what the goal of plyos are. Sprinting, in and of itself, is a plyometric activity.

Track and field, Biomechanics, Physical preparation

HOW TO USE WICKET DRILLS TO TEACH TOP SPEED TECHNIQUE AND MAXIMUM VELOCITY

Hugo Noya Enríquez / May 31, 2026

Teaching speed and sprint technique should not be limited just to sprint drills. According to Jacksonville University Head Coach Ron Grigg, sprint drills do not directly translate to good sprint mechanics because the essential ingredient of force application to the ground is eliminated in most sprint drills. Sprint drills are good for teaching the mechical concepts. They are good for specific dynamic mobility. They train coordination in a general sense. And in some populations of young athletes or distance athletes, traditional sprint drills can serve as light plyometrics. Boo Schexnayder perhaps said the best quote: “While these exercises provide an opportunity to address many aspects of running mechanics, the intensities found in the exercises are not sufficient to elicit the reflexes found in competition. Thus, sprint drills do not improve running mechanics directly. Creating carryover to the event itself becomes the task of the coach.” So the best and most specific sprint drill is good sprinting itself. How can we create the carryover? The single best tool is the wicked drill created by Vince Anderson, coach at Texas A&M University.

Physical preparation, Exercise physiology, Situational sports

SPRINT BASED FOOTBALL

Hugo Noya Enríquez / February 22, 2026

Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. But above all, Tony Holler is known for being the author of the “Feed the Cats” training methodology. In this post you´ll learn the importance of training max velocity or top speed in football practice to achieve better performance during the game.

Track and field, Exercise physiology, Kinesiology, Physical preparation

HOW TO RECOVER AFTER SPRINTING WORKOUTS AND STAY INJURY FREE

Hugo Noya Enríquez / February 14, 2026

Learn cool down drills that will improve sprinting technique, speed up recovery and help prevent injuries. A good post workout routine that includes specific cool down drills is a critical component of sprint training. Unfortunately, it’s also one of the most overlooked areas when it comes to speed training and most track and field events in general.

Track and field, Biomechanics, Kinesiology, Physical preparation

HOW TO DO FASTER STARTS AND IMPROVE YOUR REACTION TIME

Hugo Noya Enríquez / January 30, 2026

Learn how to sprint faster by improving your start. This post contains some of the key technical aspects of acceleration out of the blocks including posture, force application, and arm movement during the first phase of sprint. I´ll share with you several drills that improve reaction time that coach Karim Abdel Wahab uses prior to having athletes get into the blocks. Finally, you´ll find out Olympian Jeremy Dodson´s opinion about how video games help to improve reaction time, his mindset at the line and first 3 steps out of the blocks. He also shares some tips that have helped him perform at a peak level.