Championship Productions Blog

Archives by Tag 'Dwayne Miller'

Get Essential Weight Training Drills for Runners!

By Kevin Fitzpatrick - Last updated: Friday, January 1, 2016

Norfolk Real Deal Track Club head coach and 2008 Nike Coach of the Year, Dwayne Miller, presents three weight lifting exercises for runners. In the clip, you’ll see two time Olympic Gold Medalist, LaShawn Merritt, demonstrate the lifts under direct supervision of Coach Miller.

Weight Training

Drill Summary: There are three exercises in this clip.

Power Clean – Coach Miller uses power cleans during the early season, about three times per week. Remember to drop the hips and keep the legs roughly shoulder-width apart. The power clean is a great exercise for total body strength and the core.

Squats – Keeps the hips strong. Keep the legs shoulder width apart and come up slow after squatting. Stay balanced. This drill stabilizes the hips and hamstrings.

Dumbbell Press – Coach Miller spends 50% of his workouts doing upper body work. The dumbbell press develops the shoulders and promotes faster arm movement for faster running. Do about three sets of 10 at a moderate weight.

Keys to the Drill:

1) Drop the hips, get them low (power clean).
2) Be quick to generate speed and power.
3) Keep your balance (squats).
4) Use a weight you can handle (dumbbell press).

This video came from Championship Productions’ video “World Class 400M Dash.” View other world class Track & Field videos!

Starting Techniques for Better Times in the 400 Meter Dash!

By nate.landas - Last updated: Friday, June 21, 2013

We begin with Dwayne Miller, coach of the Norfolk Real Deal Track Club, as he coaches a strong group of 400 meter runners including 2X Olympic Gold Medalist LaShawn Merritt.  As the season approaches, long sprinters and middle distances runners become a key to championship teams.  Many coaches face a dilemma with their 400 runners in terms of “how hard should I go out” and “how should I pace a 400.”  Since we know that the start of a 400 race can be key, we offer a drill and commentary from Coach Miller and LaShawn Merritt regarding the start of the 400 meter race.

Coach Miller breaks his 400 meter race into fifty meter segments.  The first fifty meter concentrates on rhythm, tempo and remaining close to the inside of the lane. To do this, Coach Merritt uses the demonstrated stick drill to ensure proper foot placement at the start.  The use of the sticks ensures a proper rhythm and speed as the athlete starts the race, and gets out in a fast, but controlled manner.  Stressing the drive of the arms, and using a low foot recovery at the start, Coach Miller’s athletes will enter the backstretch ready to execute the rest of his race plan.

Check out this world class DVD, World Class 400M Dash, to view another excellent instructional clip.  See what other World Class Track Series DVDs we have in our expansive Track DVD collection.

Train Like an Olympic Gold Medalist in the 400M Dash!

By nate.landas - Last updated: Monday, December 24, 2012

Young runners often have trouble in terms of rhythm, positioning and strength, especially when starting a race. Dwayne Miller is a former Nike Coach of the Year, by USA Track & Field, and along with 2x Olympic Gold Medalist, LaShawn Merritt, will show you exercises using an Acceleration Ladder Stick Drill.

Sticks are placed on the track, starting with 3 feet between the first two sticks, then adding about 3 inches for each added stick (3’3 to 3’6 to 3’9 and so on). Coach Miller recommends the use of about 14 sticks. The purpose of the drill is to keep the runner low coming out of the start, and to develop rhythm and power coming out of the blocks. Concentrate on the use of the arms and create this strong rhythm.

Check out an additional clip from the product page of “World Class 400M Dash.” See high quality Sprints DVDs and other Track & Field DVDs from our huge video library!


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