Championship Productions Blog

Learn Adrian Wheatley’s Exercises for Max Velocity!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

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.

Max Velocity Drills

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!

Improve Breaststroke Form Using the “Circle Fist Drill!”

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

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.

Circle Fist Drill

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.

This video came from Championship Productions’ video “Mega Drills for Breaststroke.” View other world class Swimming & Diving videos!

Execute the Bar Tilt with Tim Flynn!

By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015

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.

Bar Tilt

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.

This video came from Championship Productions’ video “Riding and Turning: A Guide to Offensive Success.” View other world class Wrestling videos!


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