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Archives by Tag 'conditioning'

Create Faster Swimmers with this Strength Drill!

By nate.landas - Last updated: Sunday, June 1, 2014

Larry Stoegbauer, a highly successful swimming strength coach, shows you an effective drill to reinforce the swimmer’s pattern for swimming at his or her faster than normal swim speed. The overspeed training technique shown in this segment creates overspeed, and not assisted swimming.

Overspeed Drafting Drill

Stoegbauer uses two swimmers for this drill with one attached to the cord as the “rabbit” who sets the pace and the other swimmer who is in overspeed training. The “rabbit” is in the water at the far end of the pool with the elastic cord fully stretched while the swimmer is in start position on the deck above. On the coach’s command, the “rabbit” leaves the wall and is pulled across the pool swimming freestyle while the training swimmer dives in and drafts slightly behind the “rabbit,” swimming in the wake at a speed faster than normal.

Watch and learn more from this Championship Productions’ DVD “Strength, Power & Overspeed Training.” Take a look at additional Swimming videos on Strength & Conditioning!




Increase Speed and Agility using This Strength & Conditioning Exercise!

By nate.landas - Last updated: Tuesday, April 8, 2014

The Duke University Men’s Lacrosse coaching staff alongside John Danowski provide you with a lateral bound exercise that helps build strength in a player’s hip and leg muscles so they can be quicker and more explosive while changing direction on the field. The first drill is a basic lateral bound. While the following drill involves a lateral bound with a 45 degree drop step. This is a great exercise for players to develop the ability to change directions rapidly, powerfully, and keep their body under control. 

Lateral Bounds

Athlete Movements:

With multiple lines of players facing the length of the field, the first players will face toward a sideline and squat down. From that position, they will leap to their side (away from their lines), land, and return to the squatting position. They will continue this for the length of 10 to 15 yards and the next set of players will go.

In the 2nd part of this clip, the first set of player will be now facing their own lines in the same squatting position. They will first open their hips to their right side, leap back at 45 degrees, land, and return to squatting position. They will then open up to their left side now and do the same. They will do this for 10 to 15 yards and the next set of players will go.

Teaching Points:

  • In the squat position at the start of each drill, be sure that players keep the hands and the elbows tight to their chest
  • Challenge your athletes with the technique of the drills as well their own endurance.

The previous clip can be seen on Championship Productions’ DVD “Speed, Agility & Strength Training for Championship Lacrosse.” View the latest video selections on Skill Development.




Build Your Swimmers’ Strength and Power!

By nate.landas - Last updated: Tuesday, April 1, 2014

Larry Stoegbauer, the strength coach for swimmers at New Trier High School in Winnetka, Illinois, has put together a drill that allows the coach and the swimmer to measure the progress and improvement in building strength and power for swimming.

The Weight Strap Drill

The swimmer places a belt around his or her waist connected to a strap approximately the length of the pool with a bar bell weight of between 10 to 95 lbs. attached. The weight is placed in the deep end of the pool and the strap is curled around a backstroke start handle and out to the swimmer. The swimmer then sprints to the other end of the pool towing the weight across the pool bottom to the starting block. As the swimmer gains strength, the weight is increased.

CHECK OUT more valuable insight from “Strength, Power & Overspeed Training.” VIEW other world class Strength & Conditioning videos in our massive Swimming library!




Learn a Dynamic Warm-Up to Prepare Your Team!

By nate.landas - Last updated: Tuesday, April 1, 2014

Tim McClellan (M.S. CSCS) has coached Olympic medalists and NCAA All-Americans and here he guides you through a warm-up. This is designed to effectively activate the nervous system, lubricate joints, quicken the feet, and prepare the body for explosive movements. McClellan uses the agility ladder, hops, and jumps to progress through a dynamic warm-up. 

Neurological Warm-Up

Drills include crossovers, hopscotch, side-to-side hops, in-and-outs and many more.

CHECK OUT more valuable insight from “Becoming a Champion: Off Season Strength & Conditioning for Volleyball.” VIEW other world class Conditioning videos in our massive Volleyball library!






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