Championship Productions Blog

Increase the Power and Explosiveness of Your Wrestlers!

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

Oklahoma State’s wrestling program has excelled under legendary head coach John Smith. A large part of the Cowboys’ success must be attributed to Smith’s strength and conditioning coach Gary Calcagno. In this drill, Calcagno goes over the first two lifts of OSU’s power and explosion lifting series.

Power & Explosion Series

Drill Summary: In this clip, clean grip jump shrugs and snatch grip jump shrugs are performed. The athlete focuses on jumping with the hip, knee and ankle. For the clean grip jump, the athlete hinges the hips, puts their butt back, gets their chest over the bar and jumps. Focus on jumping straight up and allow the bar to pick you up. For the snatch grip jump, keep the arms straight until you jump.

This video came from Championship Productions’ video “Training for Power and Explosiveness.” View other world class Wrestling videos!

Use a Weight Belt to Improve Freestyle Body Position!

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

In this drill, Dr. Sam Freas of Oklahoma Baptist University teaches swimmers how to maintain good body position when using the freestyle stroke. Drills like this helped Dr. Freas lead the Bison to the title at the 2014 NAIA Men’s and Women’s Swimming & Diving Championships.

Head Up and Head Down Swim with Weight Belt

Drill Summary: For this drill, coach Freas places a rope about six inches under the water (held down by a weight belt) about five yards off the end of the lane. Swimmers will need to wear a weight belt around their waist to do this drill as well. To begin, the swimmer pushes off the wall and swims under the rope, focusing on staying down and keeping their head flat to their back. Once they’ve made it under the rope, the swimmer breaks out into their stroke. Coach Freas stresses the importance of keeping the feet up during the stroke to increase power. During the first rep’s breakout, have the swimmer keep their head up. On the second rep, have them keep their head down. After a few reps, remove the weight belt and do the drill again without the added weight.

This video came from Championship Productions’ video “All Access Swimming Practice with Sam Freas.” View other world class Swimming & Diving videos!

Work on Horizontal Jump Landings and Jump Mechanics!

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

USC assistant coach Michael Pullins uses the “Standing Landing Drill with a Hurdle” for two main reasons. First, coaches can observe the athlete’s jumping form; second, the athlete can practice landings on horizontal jumps. This is one of many drills that USC runners turned Olympians keep in their training routines after college.

Standing Landing Drill with a Hurdle

Drill Summary: Set up with one hurdle on its side at the beginning of the sand pit and another one upright, about five feet before it on the runway. Athletes start behind the upright hurdle. To begin, the athlete jumps over the upright hurdle and lands between it and the hurdle on its side. After landing the first jump, the athlete immediately jumps again over the second hurdle into the sand pit. Coaches can alter the drill to add as many hurdles as they want before the final jump.

Keys to the Drill:

1) Arm activity.
2) Balance.
3) Posture.
4) Landing.

This video came from Championship Productions’ video “25 Tips & Drills for Coaching Horizontal Jumps.” View other world class Track & Field videos!


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