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Championship Productions Blog

Become an Explosive Sprinter by Using the “Hurdle Push” Drill!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

University of Illinois assistant coach Adrian Wheatley uses the “Hurdle Push” drill to teach his sprinters to apply force back into the ground when they’re running. It’s a simple drill, but can pay big dividends on the track for anyone who wants to become a more powerful runner.

Hurdle Push

Drill Summary: For this drill, you’ll need a cart that is used to transport hurdles or anything else that can offer some resistance on the move. The runner starts by taking a good stance and pushing off the ground on the balls of their feet, making sure to apply pressure back into the track. After running 10-20 meters, bring the cart to a halt. Coach Wheatley recommends two sets of three or two sets of four in this drill.

Keys to the Drill:

1) “Push” back on the track.
2) Run on the balls of your feet.
3) Drive through the cart/object.
4) Stop when the cart reaches a speed that it’s offering little resistance.

This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!




Enter the Water Efficiently on Every Start!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

Eight time NCAA Coach of the Year David Marsh knows a thing or two about winning championships. In this drill, you’ll learn the technique coach Marsh teaches his swimmers to use when they enter the water on a start. Using the proper form and entry angle will allow athletes to maintain as much momentum as possible into their races.

Water Entering Technique

Drill Summary: When entering the water, coach Marsh stresses the importance of holding a solid, rigid body. Keeping the body as narrow as possible is important, and shaping the body in the “banana” position can help swimmers go into the water flawlessly.

This video came from Championship Productions’ video “David Marsh’s Next Wave Technique: Starts.” View other world class Swimming & Diving videos!




Score Big Points with a Cradle from the Single Leg!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

In this clip, 2010 ACC Coach of the Year Steve Garland shows you how to hit a cradle from an inside single leg. As a former ACC Wrestler of the Year, Garland has been able to use the cradle from just about any position, including the offensive neutral position, top position and when an opponent decides to shoot.

Cradle from Head Inside Single

Drill Summary: From the head inside single position, execute a “knockout punch” (throw the arm down) to get the opponent on the mat. Expecting the opponent to come up, the wrestler relocates their grip to the knee. If the opponent stays down, the wrestler drives their knee through the opponent’s face, brings their other hand over the opponent’s head and drops the knee into the cradle.

This video came from Championship Productions’ video “The New Rules of Attack: Cradle from Anywhere.” View other world class Wrestling videos!






Learn How to Underhook on the Far Side!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

University of Virginia assistant coach Keith Gavin uses the underhook to prepare himself for an attack. In this short clip, watch Gavin as he gets an underhook on the side opposite of his lead leg and on the same side as his head. Then, see how coach Gavin uses the underhook to secure a high crotch.

Far Side Underhook

Drill Summary: To get an underhook on the side opposite the wrestler’s lead leg, bump the opponent’s elbow off using your head when the opponent has a collar tie to create some space, then slip the arm under to get the underhook. In this position, the wrestler’s head will be on the same side as their underhook. From this position, the wrestler opens up the elbow and throws the underhook past their head before windshield wiping the back leg, getting the arm deep and driving through the double leg.

This video came from Championship Productions’ video “Championship Signature Move Series: Keith Gavin’s Underhooks & Drags.” View other world class Wrestling videos!




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