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Archives by Tag 'Dryland Training'

Increase Speed with This Dryland Drill!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

In correlation with his team’s late-season training routine, North Carolina State head coach, Braden Holloway, takes swimmers through the “Speed Phase” of dryland training to increase their speed in the water. This drill provides a great core workout while increasing the quickness of swimmers’ hands.

Speed Phase

Drill Summary: This drill requires a partner, as well as boxing gloves and pads. Have the driller put on the gloves and their partner put on pads. The partner stands in front of the driller and holds out the pads at belly button height. On the coach’s whistle, the driller begins hitting the pads as quickly as they can while keeping their body straight. Keep a strong base and look for the hips to rotate while doing this drill. This drill should be done for 10-20 seconds and can be done by hitting both up and down on the pads.

This video came from Championship Productions’ video “Dryland Training for Maximizing Swimming Performance.” View other world class Swimming & Diving videos!




Strengthen Your Swimmers’ Core Muscles!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

2013 ACC Men’s Swim Coach of the Year Braden Holloway takes you through a few of the drills he uses to build a strong core for his swimmers. These dryland alignment drills will help build endurance and create strong body connections from head to toe.

Alignment Drills

Drill Summary: The first exercise presented is “Knee Tucks.” To perform a knee tuck, the athlete places both feet on an exercise ball and puts their hands on the ground, shoulder width apart. From this position, the athlete brings their knees up close to their chest, rolling in tight with the exercise ball. The second exercise presented is the “Rotation Drill.” In the rotation drill, the athlete begins the exercise in the same position as they started the knee tuck, but with both feet spread further apart. To execute a rep, the athlete rolls the ball slowly side to side, until their feet touch the floor on both sides. You can also switch the position of the ball to the chest to work the upper body in the rotation drill.

This video came from Championship Productions’ video “Dryland Training for Maximizing Swimming Performance.” View other world class Swimming & Diving videos!




A Key Exercise in Keeping Your Shoulders Healthy and Stable

By dustin.moscoso - Last updated: Monday, September 1, 2014

Larry Stoegbauer, assistant coach for one of the most successful high school swim programs in the United States, shares a great exercise called the Hanging Row.  This exercise will help make your swimmers faster as well as keep their shoulders healthy and stable.

Hanging Row

This video came from Championship Productions’ DVD, High School Coaching Academy: Dryland Training Program.  To view more swimming videos from America’s top coaches and swimmers, click here.

 




Develop a Powerful Start by Strengthening Your Legs!

By nate.landas - Last updated: Thursday, February 27, 2014

14x NCAA All American at the University of Arizona, Coley Stickels, has experience training swimmers of all levels. Here you will learn an exercise that builds a powerful start by strengthening the lead leg and generating explosive motion off the block.

Jungle Gym Track Start Exercise

The athlete holds the handles of the overhead straps at his or her side and takes the track start position. Then the athlete drives forward from the forward leg and swings the trailing leg through and kicks the knee up to the chest while the straps restrain the forward motion and transfer the energy released toward an upward trajectory.

CHECK OUT more valuable insight from “Mega Drills for Dryland Training.” VIEW other world class Dryland Training videos in our massive Swimming library!




A Dryland Training Workout to Improve Technique and Speed!

By nate.landas - Last updated: Friday, January 31, 2014

14x NCAA All American, Coley Stickels, provides athletes with a great dryland training exercise that is essential to modern swim technique and speed. This exercise is designed to develop scapular strength and increase scapular flexibility in a unique way.

Y’s & I’s

The athlete holds onto the straps connected above and while leaning backward at approximately a 30 degree angle with feet forward pulls his or her body upright by spreading the hands outward without bending the elbows. The exercise starts with the scapula fully apart and extended, and finishes with both scapula as close together as possible.

CHECK OUT more valuable insight from “Mega Drills for Dryland Training.” VIEW other world class Dryland Training videos in our massive Swimming library!




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