Championship Productions Blog

Archive for 'Track & Field' Category

Use Mini Bands to Strengthen Runners’ Cores!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

To add on to dynamic stretching and running training, personal trainer Tom Green has his middle distance runners use mini bands to target the core. A fit core means more endurance and better resistance against fatigue, which could be the difference in the athlete’s next race.

Mini Band Routine

Drill Summary: Athletes will need mini bands to perform this drill, as well as a band they can hold with their hands to “pulse” during the drill. Athletes place the mini band around their ankles and begin by taking 10 steps to the right. In unison with every step, athletes pulse the band they’re holding by stretching it out in front of their bodies. After taking 10 steps to the right, they come back by taking 10 steps to the left. Next, athletes take 10 steps forward and 10 steps backward, using the same technique with the ankles, but instead pulsing the band they’re holding above their heads as opposed to in front of their bodies. The final move is to perform ten steps of carioca with the bands, alternating steps in front and steps behind.

Keys to the Drill:

1) Keep tension in the band when stepping.
2) Keep motion around the hip, not the spine.
3) Tighten the core.
4) Keep arms extended.

This video came from Championship Productions’ video “High Performance Drills for the Middle Distance Runner.” View other world class Track & Field videos!




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!




Improve the Take Off Thrust of Your High Jumpers!

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

10 time MVC Coach of the Year John Gartland of Indiana State University has his high jumpers work on two things in the “Assistance Jumps With Box” drill: giving something to the ground (so it gives something back), and timing. Train your athletes using this drill, and they will soon be taking off the ground quicker and with more power.

Assistance Jumps With Box

Drill Summary: For this drill, you will need a jump box (coach Gartland uses an arched jump box in the video). Place the box where the athlete would do their take off before the drill. The runner executes a short run up (five steps) before using the sixth step to take off on the box. This will allow the athlete to jump higher than normal, so you may have to raise the bar.

Keys to the Drill:

1) Hit the “sweet spot” on the box.
2) Action/reaction.
3) Drive the knee.
4) Timing on top.

This video came from Championship Productions’ video “Curriculum Guide to the High Jump.” View other world class Track & Field videos!




Build Your Shot Putters’ Core Muscles!

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

In these strength drills, Guatemala National Team throwing coach Erin Wibbels focuses on increasing athlete balance and muscle strength. Athletes will use a medicine ball to condition the shoulder muscles so maximum distance can be achieved with less effort on every throw.

Popcorn and Kettle Corn

Drill Summary: In “Popcorn” the athlete stands against the wall and bounces a medicine ball against the wall with their arm fully extended above their head. Do about 10-20 reps for each arm, depending on how good of shape the athlete is in. In “Kettle Corn” the athlete starts in the same position as Popcorn, but instead moves the arm down to 3 o’clock while bouncing the ball against the wall, then back up to 11 o’clock and finishing at 12 o’clock. Make sure to do both arms, and go up and down 2-3 times, depending on how good of shape the athlete is in.

Keys to the Drill:

1) Keep the elbow straight.
2) Balance weight between the legs.
3) Stand up straight.
4) Adjust the drill to how in-shape the athlete is.

This video came from Championship Productions’ video “Becoming a Champion: Glide & Spin Shot Put for Girls’ Track & Field.” View other world class Track & Field videos!




Learn to Attack a 3-Step Hurdle at Top Speed!

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

The extra space between the second and third hurdles in the “3-Step 5-Step 3-Step Drill” allows the athlete to sprint faster than they’re usually able to. This is why University of Arkansas assistant coach Doug Case uses the drill – to train his athletes how to handle the hurdles at overspeed.

3-Step 5-Step 3-Step Drill

Drill Summary: Set up four hurdles. The distance between the first and second hurdles should allow for a proper 3-step interval, followed by a 5-step interval between the second and third hurdles, and one more 3-step gap between the third and fourth hurdles. The athlete takes off on the coach’s command, focusing on reaching top speed during the 5-step interval so they can learn to hurdle running slightly faster than their usual pace.

Keys to the Drill:

1) Be very fast on the 5-step portion.
2) Step down quickly with the lead leg going over the hurdles.
3) Pull the trail leg through on a flat plane.
4) Develop a rhythm.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Men’s Hurdles.” View other world class Track & Field videos!




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