Championship Productions Blog

Archives by Tag 'Issue #40'

Keep Knees Wide to Get Pressure on Your Opponent!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

Two time NCAA Champion and three time All-American at Oklahoma State University, Chris Perry, explains the importance of keeping knees wide as a leg rider. By being physical and maintaining wide knees, wrestlers will keep their opponent from high legging and maintain control on top.

Wide Knees

Drill Summary: When breaking the opponent down, bump into them and keep your knees wide while throwing your hips into their back. Make sure to keep your feet running forward and also focus on getting your opponent’s arm over their head.

This video came from Championship Productions’ video “Signature Move Series: Chris Perry’s Punishing Leg Ride Series.” View other world class Wrestling videos!

Learn Stretching Exercises for Cross Country!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

Kristy Popp, former assistant cross country coach at Iowa State University, runs a couple athletes through stretching exercises designed for long distance running. The stretches in this video are designed to help runners become more flexible and also avoid injuries.

Stretching & Flexibility

Drill Summary: There are three different stretches in this video that can be used after a cool down.

The first stretch is Groiners. The athlete sits on the ground with their knees bent and a little wider than their shoulders. In that position, they rotate their knees side to side, touching the ground (if they can) on every rep.

The second stretch is the Hurdle Trail Leg. For this exercise, find a fence or wall to hang on to. Face the fence/wall and act as if one of your legs is going over a hurdle. Make sure to go both backward and forward over the hurdle and work both legs.

The final stretch is Leg Swings. Use the wall/fence to anchor yourself, and swing your leg back and forth as well as side to side.


This video came from Championship Productions’ video “How to Build a Championship Cross Country Program.” View other world class Track & Field videos!

Train Swimmers to Burst with their Entire Body!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

University of Wisconsin head men’s and women’s coach, Whitney Hite, shows you his version of the “Vertical Dolphin Kick.” This drill will help swimmers learn to use their entire body to generate power, and also serves as a great workout for athletes needing to strengthen their core.

Vertical Dolphin Kick

Drill Summary: Swimmers get to a spot in the pool where they can vertical kick without having to worry about hitting the bottom. This drill can be completed in two ways: 30 second technique mastering and 6 second bursts. For the technique, focus on keeping the hands crossed over the chest and kicking with a dolphin motion. Make sure to use the hips and as much of the chest as possible to kick. In the 6 second bursts, try to get at least 18 kicks in.

This video came from Championship Productions’ video “Championship Stroke Breakdown Series: Backstroke Breakdown.” Browse through other Swimming & Diving videos online at!

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