Category: Track and Field

Learn the fundamentals of shot put technique, from the starting position and power position to the glide, release, footwork, and training drills used to improve distance safely.

Learn how to train for the 400m hurdles with practical speed-endurance workouts, hurdle drills, stride-pattern advice and a safer weekly structure.

A wrestling match may last from a few seconds to the full regulation time. Learn the official durations for freestyle, Greco-Roman, folkstyle and WWE matches.

Learn how plyometric training can improve sprint power, which jumping exercises to use, how to progress them, and how to fit them around track sessions without excessive fatigue.

Learn the essential relay race rules for 4x100m and 4x400m events, including takeover zones, lane changes, false starts, baton drops and common disqualifications.

Understand how the false start rule in athletics works, including the 0.100-second reaction-time threshold, disqualifications, combined events and race recalls.

Learn how to use a running track for your first structured workouts, including pacing, warm-ups, recovery, weekly progression and hot-weather considerations for runners in Nigeria.

Learn the standard dimensions of a 400-metre athletics track, including lane width, straights, bends, markings and common variations found in Nigerian sports facilities.

A practical overview of notable Nigerian athletics records, the athletes who set them, and how to distinguish a national record from a world record or personal best.

Learn how much rest sprinters need between efforts, what to do after training, and how to adjust recovery for heat, fatigue, and competition in Nigeria.