Adrian Wheatley, sprints and hurdles coach at the University of Illinois, uses these exercises to prepare his athletes for max velocity training. Runners must be ready to put their bodies through rigorous training or they won’t be able to perform their best and risk succumbing to injury.
Drill Summary: In this video, there are seven different warm-up drills to be used before a sprinter goes through max velocity training. The drills include: toe taps, butt kicks, straight-leg shuffle, ankling, high knees, A-skip and backward run.
Keys to the Drill:
1) Toe taps: hit the ground on the ball of the foot.
2) Butt kicks: knees up, pull feet straight up.
3) Straight-leg shuffle: small shuffles, tall posture.
4) Ankling: relax the upper body.
5) High knees: shoulders stacked over the hip.
6) A-skip: tall posture, keep toes upright.
7) Backward run: reach long, open the hips.
This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!
Bryan Bunn, head coach at North Carolina State, runs his setters through the “5 Spot Setting” drill to work on accuracy and ensure that they’re coming off the net correctly. This is a great drill to work on being patient so setters have good balance when playing a ball.
Drill Summary: For this drill, the drilling player stands at the front of the net, a coach stands on the same side of the court with a cart of balls, and another player stands on the outside to provide a target. On the whistle, the coach lobs a ball to the setter, who must race to get under the ball and set it to the target player. The target player keeps track of good sets, and the setter must keep going until they’ve done five good sets. Balls should be thrown to the setter in five different spots to provide a variety of situations.
Keys to the Drill:
1) Come off the net with the left foot first.
2) Beat the ball to the spot.
3) Transfer weight forward on the set.
4) Don’t leave early.
14-time NCAA All-American Coley Stickels teaches swimmers the “Circle Fist Drill” to get them to shrug their shoulders and roll them forward, which are both key techniques to a great breaststroke. In addition to providing the correct shoulder motion, this drill also teaches athletes to lift with their forearms.
Drill Summary: The swimmer pushes off the wall and extends their arms straight out with their elbows locked and fists clenched. Next, the athlete creates a circle with their arms instead of taking a full breaststroke. The swimmer should use their forearms to lift, and shrug their shoulders to their earlobes. This drill is usually done with a flutter kick and speed isn’t important. An alternate version of this drill can be completed by putting on fins and alternating with fists and open hands.
If regular warm-up drills are getting boring and repetitious for your team, try out this drill from Kirsten Bernthal-Booth, head coach at Creighton University. Players will get the opportunity to work on a variety of volleyball skills with the end goal being to hit the antenna at the end of every “hole”.
Drill Summary: Coach Bernthal-Booth has her team do four “holes” for this warm-up drill. Two holes are shown in this video. Players need to pair up to execute this drill. For the first hole, players pepper down the sideline toward the antenna from the end line, and they are required to make a swing on every third contact. To complete the hole, players need to pepper over the net and finish by swinging the ball into the antenna. If they miss the antenna, they have to start over. For hole two, one partner swings from the end line into the net, and their partner has two contacts off the net to set it to their teammate, who must finish the hole by setting the ball into the antenna.
Keys to the Drill:
4) Finish by hitting the antenna.
There are many things that wrestlers can do from the top position. Edinboro University head coach Tim Flynn is fond of using the bar tilt after locking up the opponent’s leg, and in this video, Flynn teaches you how to drive into the bar to secure your opponent.
Drill Summary: Start this move when the wrestler is riding their opponent and has one of the opponent’s legs locked up. From that position, to hip the opponent over, the wrestler has to make sure the opponent’s arm isn’t blocking them from doing so. If it is, grab the opponent’s fingers and drag the arm down to their hip. You can also place your elbow in the crux of the opponent’s elbow and turn the opponent’s body, which will allow you to slip your arm under their body and onto their back. After that, lunge forward into a bar tilt and go for the fall. It’s also important to remember to block the opponent from rolling into you whenever you go to flip them over for this move.