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.
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!
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.
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.
Mike Lingenfelter, Munciana Samurai head coach and three time Indiana State Coach of the Year, runs his team through the “Kranda Drill,” which urges middles to be aggressive. Athletes work on middle transition, cutting down balls and getting back into position after playing a ball.
Drill Summary: Set up with a full defense on one side of the net, and coaches with a cart of balls on the other. One by one, coaches throw balls to the defensive half of the court and the team works on cutting balls down and middle transition. Go until the team has 25 successful reps, and rotate middles every 3 balls. Also, switch the front and back lines of defense after the 13th successful rep.
Keys to the Drill:
1) Cut balls down.
2) Successful middle transition.
This video came from Championship Productions’ video “All Access Volleyball Practice with Mike Lingenfelter.” View other world class Volleyball videos!
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.
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 ChampionshipProductions.com!
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An easy way to enhance the playmaking ability of your team is to train them using plyometric drills. In this clip, Penn State University head strength and conditioning coach, Cameron Davidson, demonstrates a plyo workout using hurdles that generates explosiveness and core strength.
Drill Summary: There are multiple plyometric exercises in this video.
The first is the Jump & Pause. Set up a line of hurdles (8-10) that are about knee height. Jump over each hurdle one by one, taking a brief pause and focusing on stance between each jump
The second drill is the Continuous Jump. Over the same set of hurdles you used in “Jump & Pause,” focus more on quickness and don’t pause between hurdles. However, also don’t sacrifice form or technique.
The final drill is the Quick Jumps at Multiple Angles. This plyometric drill should be over hurdles that come up to mid-shin height. Jump over the hurdles quickly facing multiple directions – forward, left and right (one at a time).
Keys to the Drill:
1) Push into the ground.
2) Big arm swing.
3) Stay in an athletic stance.
4) Keep body square.
This video came from Championship Productions’ video “150 Strength and Conditioning Exercises for Volleyball.” View other world class Volleyball videos!