Championship Productions Blog

Archives by Tag 'AAU Track & Field'

Three Exercises that Prevent Shin Splints!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

One of the most nagging injuries middle distance runners can suffer is shin splints. 2012 US women’s Olympic distance coach, Rose Monday, has her athletes do these three exercises every day to help prevent this annoying injury.

Shin Splint Drills

Drill Summary: The first drill is simply walking on your heels. The athlete walks on their heels in a straight line for about 10 yards, then turns around and come back. Do 3-6 sets. The second drill is walking on the balls of your toes. Again, walk 10 yards, come back, and do 3-6 sets. The final drill is the toe grab. The athlete takes a step forward, then reaches down and touches the toes of their front foot with their opposite hand. 10 yards, come back, 3-6 sets.

Keys to the Drill:

1) Focus on strengthening the front part of your shins.
2) Don’t rush or you won’t get the full benefits.
3) If you can’t reach your toes, it’s okay to touch your shins.
4) Stretch out muscles.

This video came from Championship Productions’ video “Becoming a Champion: 800/1500M for Girls’ Track & Field.” View other world class Track & Field videos!




Learn to Pivot Properly for the Shot Put!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

To get the most out of every throw, a champion shot putter must learn to maintain their balance when pivoting. University of Arkansas assistant coach, Travis Geopfert, uses this progression to make sure his throwers use the correct technique when rotating.

Pivot, Pivot with Put

Drill Summary: The athlete takes their position in the throwing circle without a shot put, and puts their hands on their hips. Get in a ready position and pivot the left leg around 180 degrees, making sure to work on balance and staying in a good stance. Do this repeatedly for about 30 seconds. Next, the athlete does the drill with a shot put in their hands. Focus on keeping the shot put over the right heel while rotating.

Keys to the Drill:

1) Hands on hips.
2) Active on the right foot.
3) Weight on the ball of the right foot.
4) Head and chest up.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Shot Put.” View other world class Track & Field videos!




Get Quicker Feet Using Ladder Drills!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

Baylor University director of track and field, Clyde Hart, has coached eight athletes to nine Olympic gold medals. Coach Hart relies on the ladder drills presented in this clip to help athletes increase the quickness of their feet.

Ladder Drills

Drill Summary: Set up a ladder or tape on the track with the horizontal bars about two and a half feet apart. Athletes line up on one side of the ladder and take turns running through it, getting one foot down between each bar. Coach Hart wants runners to land flat footed so it is more similar to how their feet hit the ground during a race, which will force them to prepare the trail leg more quickly for the next step. After runners have mastered the drill with the shorter interval, increase the distance between the ladder bars up to three feet.

Keys to the Drill:

1) Stay off of your toes.
2) Don’t lean too far forward.
3) Keep your eyes up, don’t look down at the ground.
4) Get the trail leg through quickly.

This video came from Championship Productions’ video “Clyde Hart’s Speed Development for Track & Field.” View other world class Track & Field videos!




Get Over Hurdles Smoothly and with More Endurance!

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

Purdue University head coach Rolando Greene knows the importance of finding a rhythm when attacking hurdles. In this drill, athletes work on endurance and their three-step and five-step hurdles.

Hurdle Rhythm and Endurance

Drill Summary: Set up a row of hurdles with each hurdle 21 feet apart in a straightaway. Coach Greene recommends 5-15 hurdles in the row. Athletes sprint through the course making sure to step three times between each hurdle. Alternate working on getting the lead and trail leg over the hurdle on each rep.

Keys to the Drill:

1) Hips square to the hurdle.
2) Lead knee lifted to the height of the hurdle.
3) Compact the torso.
4) Trail leg fires straight up and down.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Women’s Hurdles.” View other world class Track & Field videos!




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!




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