Championship Productions Blog

Learn to Throw the Discus with Correct Posture and Alignment!

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

Want to get the most out of every throw without putting too much stress on the body? Check out this posture and alignment drill from University of Nebraska throws coach Carrie Lane that will teach your discus throwers correct form.

Posture & Alignment Drill

Drill Summary: For this drill, athletes need a pole and a line to stand on. To begin, the athlete puts the pole on (and parallel to) their shoulders. Next, they set up in the stand throw position with their back foot on the line and their lead foot just off it. When taking their initial position, it is important for the athlete to line the pole up exactly perpendicular to the line on the ground. The next step is to rotate the lower body while keeping the pole in the same position. Coach Lane teaches her throwers “Tony Hip”, or toe-knee-hip. If the thrower moves their body in that order, they’ll execute better throws. The last step of the drill is to rotate the body to the target and finish with the pole over the athlete’s head.

Keys to the Drill:

1) Rotate the right foot on the initial movement.
2) “Tony Hip”
3) Keep the pole perpendicular to the line on the ground.
4) Finish with good balance.

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

Strengthen Your Swimmers’ Core Muscles!

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

2013 ACC Men’s Swim Coach of the Year Braden Holloway takes you through a few of the drills he uses to build a strong core for his swimmers. These dryland alignment drills will help build endurance and create strong body connections from head to toe.

Alignment Drills

Drill Summary: The first exercise presented is “Knee Tucks.” To perform a knee tuck, the athlete places both feet on an exercise ball and puts their hands on the ground, shoulder width apart. From this position, the athlete brings their knees up close to their chest, rolling in tight with the exercise ball. The second exercise presented is the “Rotation Drill.” In the rotation drill, the athlete begins the exercise in the same position as they started the knee tuck, but with both feet spread further apart. To execute a rep, the athlete rolls the ball slowly side to side, until their feet touch the floor on both sides. You can also switch the position of the ball to the chest to work the upper body in the rotation drill.

This video came from Championship Productions’ video “Dryland Training for Maximizing Swimming Performance.” View other world class Swimming & Diving videos!

Learn the Defensive Basics that Set Up Short Offense Success!

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

The Grand View Vikings are back-to-back-to-back-to-back NAIA national wrestling champs. In this clip, head coach Nick Mitchell presents the basics of short offense, and how wrestlers can get their opponent into a front headlock.

Head/Hands Drills and Downblocking

Drill Summary: Coach Mitchell trains wrestlers to have good head/hands defense, which if used correctly can lead to opportunities on offense. The basics Mitchell teaches include being inside on ties, varying hand orientation and keeping the head in position (even or lower). Also, it’s important to keep your opponent in front of you and defend penetration by lowering your level. As for downblocking, wrestlers need to get a hand down to the mat and create space between the shot and their leg.

This video came from Championship Productions’ video “Short Offense: Scoring from the Front Headlock Position.” View other world class Wrestling videos!

Develop an Efficient Butterfly Breakout!

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

Bill Dorenkott, Ohio State head women’s swimming coach, uses the “Forward Start with Butterfly Breakout Half Cycle Glide for Distance” drill to make sure his swimmers are being as efficient as possible on every butterfly start. This drill will increase explosiveness and allow swimmers to achieve maximum speed with minimum effort.

Forward Start with Butterfly Breakout Half Cycle Glide for Distance

Drill Summary: For this drill, the swimmer takes their mark and begins by executing a forward start. On their breakout, the swimmer focuses on maintaining momentum from their start in their first cycle. Once their first cycle is completed, the swimmer glides for as long as they can. The next progression of this drill is to increase to three cycles. When doing three cycles, it’s still important to allow the momentum of the start to carry the swimmer through their first cycle and a half so they can conserve energy for later in the race.

This video came from Championship Productions’ video “Ohio State Drills & Skills for All Starts.” View other world class Swimming & Diving videos!


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