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Championship Productions Blog

Train Proper Hands and Kicking for the Breaststroke!

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

Two time Olympic Gold Medalist Mark Gangloff uses the “Accordion Drill” to ensure his hands and feet always use the right action. Gangloff credits his former coach David Marsh for this drill, which is sure to help any athlete with their breaststroke.

Accordion Drill

Drill Summary: For this drill, swimmers will need a snorkel. The swimmer starts in the streamline position. The hands will stay in the streamline position for the entirety of the drill, but the swimmer breaks their elbows and brings their hands into their head. At the same time, the swimmer brings their heels into their butt. Once the swimmer is fully contracted, they perform a breaststroke kick and push their hands out simultaneously.

This video came from Championship Productions’ video “Breaststroke with Mark Gangloff.” View other world class Swimming & Diving videos!

Perfect Head Position to Improve Your Freestyle!

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

A great streamline is one of the most important aspects of any swimmer’s freestyle. In this drill, five time NCAA Coach of the Year Jack Bauerle wants his athletes to find the proper head position in the water before getting into the full stroke. Correct head position will help the athlete be more comfortable and cut through the water.

Head Positioning

Drill Summary: Swimmers will need a snorkel for this drill. The swimmer pushes off the wall, but stays flat in the water with their hands sculling. Next, the swimmer slowly raises their hands into the streamline position before starting the stroke. Focus on finding good body and head position.

This video came from Championship Productions’ video “Start to Finish Freestyle.” View other world class Swimming & Diving 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!

Defend Against Claw Rides and Crab Rides!

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

With the claw and crab rides becoming popular with today’s wrestlers, it’s even more important to prepare a proper ride defense. In this video, Edinboro University assistant coach Cliff Moore shows you one of his signature moves – the push back. Use the push back technique to frustrate opponents from the bottom position.

Push Backs

Drill Summary: The goal of the push back is to get the top wrestler’s weight off. In the base position, the wrestler wants to have their weight back and have a wide angle from their body to their arms. The head should also be in line with the back. The wrestler should either use their hips or elbows to push back. As the wrestler tries to improve their position, get the elbow high on the opponent and use the weight against them. From this position, the wrestler can drive back into the opponent to get the rest of the opponent’s weight off.

This video came from Championship Productions’ video “Signature Move Series: Cliff Moore’s Push Back Series.” View other world class Wrestling videos!


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