Becoming a Champion Track Athlete - Beyond the Basics

with Ken Harnden,
Florida State University Assistant Coach (Sprints);
2005 NCAA National Assistant Coach of the Year (Sprints)

Coach Harnden takes athletes to the next level in our latest addition of our best selling Becoming a Champion series. This presentation on sprinting begins with a series of effective warm-up drills that Harnden has used successfully for many years. A series of components for starting are covered in detail along with "keys to remember." The 3 x 30 drill is a sprint drill that covers the drive phase and leads into the turnover phase. The last 30 emphasizes the lift and run motion with hands near the face. Harnden includes strategy for short sprints and the 400M. In addition, Harnden breaks down proper baton exchange techniques. Instead of static stretching, Coach Harnden takes you into the weight room to share the exercises that prepare his athletes for successful track competition.

30 minutes. 2007.

with Mike Holloway,
University of Florida Head Track & Field Coach

Coach Holloway, one of the most respected sprint and hurdle coaches in the sport, takes you beyond the basic components of the hurdle event and shows you how to unlock your potential as a hurdler. Holloway begins with a thorough functional warm-up routine designed to increase the hurdler's flexibility and increase the heart rate. Holloway's instruction begins in the blocks showing how to efficiently get out of the starting blocks with speed and power. He then teaches you how to approach the first hurdle, while maintaining a focus on sustaining good ground contacts and carrying a sprint form. Once the athlete is running between the hurdles, Holloway demonstrates how to target and attack each hurdle while keeping a good flow and rhythm, allowing the runner to finish strong. Also included is a segment about running the turn in the 300/400m events, focusing on standing up tall and maintaining good posture. Holloway shares drills that cover all of the technical aspects of hurdling. The DVD also contains a breakdown of race footage to help witness firsthand the components of a great hurdle race.

24 minutes. 2007.

with Dennis Nobles,
Florida State University Assistant Coach (Jumps);
2003 Women's National Assistant Coach of the Year (Jumps)

Coach Nobles utilizes two former All-American athletes to demonstrate the finer points of the long jump. Nobles states that the long jump must be seen as a sprint event, and sprinting is a major part of an athlete's success. Thrust/weight ratio is another major part of the engineering of long jumpers. This means the athlete has a strong upper body with little excess weight. Distance is determined by velocity, angle and center of gravity at take off. Nobles points out the inverse relationship between velocity and angle as it pertains to the long jump. Topics such as starting point, depth perception, rhythm and the run are main parts of Nobles teaching. At the board, the importance of angle becomes second to velocity. The goal is to increase angle without slowing down. The hitch kick is a three-phase process for advanced jumpers. The heel and knee, switch and jump/switch/close feet are the three parts of this crucial long jumping skill. Nobles finishes in the weight room demonstrating the key lifts for long jump athletes. The warm-up and stretching activities are stressed by Nobles are essential parts of the entire long jump routine for success.

57 minutes. 2007.

with Dennis Nobles,
Florida State University Assistant Coach (Jumps);
2003 Women's National Assistant Coach of the Year (Jumps)

For over 20 years, Coach Nobles has helped train long jump athletes to All-American levels. In this DVD, he utilizes the 2006 National Champion athlete to show athletes at all levels the finer points of the triple jump. Speed on the runway is the key to the triple jump, and the starting point for Nobles. The first step is the most variable and critical to the jump. Nobles encourages athletes to set a first step check mark to remain consistent with the initial step. Your runway spring is vital to how far you will jump and is a consistent emphasis by Nobles. When approaching the board, stability, balance and velocity are the major factors he teaches. Use of arms at takeoff can also determine your end result. The three distinct jumps are also seen as one individual entity. Instead of the hitch kick at the end, the hang technique is used. The hang is a way to slow the natural rotation of the body for maximum distance. Nobles also focuses on strength training, warm-up, and stretching exercises, all important to the jumper's ultimate success.

43 minutes. 2007.

with John Frazier,
University of Tennessee Women's Track & Field Coach

Coach John Frazier; one of the country's top discus throw coaches is gifted in his creative approach to presenting teaching progressions that lead to successful mastery of the discus throw. Frazier begins his presentation with a five-drill basic warm-up routine that combines stretching and jogging. He then proceeds with a discus throw drill progression beginning with the non-reverse stand throw, a drill that helps to build a rhythm for the throw. Frazier teaches the athlete to stay relaxed, on balance and work his lower body through the throw. Eight additional progression drills lead up to the completed throw that will afford the discus thrower maximum power and speed to increase the throwing distance. Throughout the DVD the All-American demonstrator, Sean Shields, shares his technique tips that are sure to assist with mastering the discus throw! Your next level of discus throw performance begins here!

40 minutes. 2007.

with Mike Pullins,
University of Southern California Assistant Track & Field Coach

featuring demonstrations by Jesse Williams, 2008 U.S. Olympic Trials High Jump Champ (7'7")

For the high jumper looking to take it to a higher level, this DVD is a must-have! Coach Pullins' exceptional instruction includes demonstration from two former USC All American high jumpers, one of which was the NCAA High Jump Champion. Coach Pullins begins with the proper approach and "steps" that includes the Penultimate step, a long short step close to the bar for a lower center of gravity that is essential for successful jumping. Pullins also details how to lean the inside shoulder away form the bar to avoid throwing the shoulders directly into the bar. This pushing away from the bar helps complete the jump. Coach Pullins emphasizes paying attention to speed of contact and emphasizes that success generally comes from the jumper who applies the most force in the shortest period of time. Finally, Pullins focuses on keeping the drive knee to the height of the bar. In all, Pullins shares more than 30 drills to reinforce his teachings. This comprehensive DVD is for the jumper that is serious about Becoming a Champion and ready to go beyond the basics to succeed!

49 minutes. 2007.

with Pat Licari,
University of Washington Jumpers and Vaulters Coach

Coach Licari breaks down the pole vault skill set into five technique areas. Pole carry and approach is the first topic. The two most common grips are the sticky and chalk style grip. He also discusses grip width and how to make adjustments based on how you hold the pole. Licari teaches you the lift, flip and reach technique. The pole drop is the second area of importance. Licari teaches athletes to be relaxed and tall on their approach. The plant and take off is another crucial piece of the pole vault puzzle. Next in the progression is the chest drive and swing followed by the shoulder drop-turn and push-off. Bar clearance - another important skill taught by Licari - is shared along with insightful tips and technique such as: ".one key is to not throw your chest out, but stay as hollow as possible as long as possible." Coach Licari's presentation features demonstration from an NCAA All-American pole vaulter that will allow you to build and model your technique to help take your vaulting to another level!

42 minutes. 2007.

Harlis Meaders,
Florida State University Associate Head Coach

With the help of a former-FSU All-American athlete, Coach Meaders breaks down the elements of the rotational style shot put for athletes at all levels. The starting position in the circle is the foundation of proper shot putting. Pivot drills with cones are demonstrated and are essential for establishing a solid base. Coach Meaders uses a variety of cone locations to teach different parts of the initial phases of footwork. Dozens of teaching points are made with the use of a stick. Because footwork is so crucial to this event, small cones are used throughout the DVD. Other props used in demonstrations are a cup of water, medicine balls, bungee cord, softballs and large barrels in the circle to strengthen various teaching points.

47 minutes. 2007.

See all the items in this series!

• Becoming a Champion Sprinter - Beyond the Basics
• Becoming a Champion Hurdler - Beyond the Basics
• Becoming a Champion Long Jumper - Beyond the Basics!
• Becoming a Champion Triple Jumper - Beyond the Basics!
• Becoming a Champion Discus Thrower - Beyond the Basics
• Becoming a Champion High Jumper - Beyond the Basics
• Becoming a Champion Pole Vaulter - Beyond the Basics
• Becoming a Champion Shot Putter - Beyond the Basics!