Mike Johnson, University of Notre Dame associate head coach and former Xavier University head coach, presents a defensive drill that works on digging and rallies. Your players will get a chance to defend against a full team for a set duration of time to see how many points they can get.
Drill Summary: Set up with a group of three defenders on one side of the net, and a full offense on the other. Begin the drill by initiating the ball off the serve or a toss. The “Neville’s side” (three defenders) is the side that scores points. They score one point for a dig and one point for a won rally. They lose a point if they suffer a hitting error, and they lose ALL their points if they don’t go for a ball.
Play for a set amount of time (90 seconds or 3 minutes). After that time, tally up how many points the Neville’s side one. After that, switch out players on the Neville’s side and see which group can get the most points. Meanwhile, after every rally, the side with a full offense can switch every player out except for their setter. Their focus is to kill balls and prevent the Neville’s side from scoring points.
Keys to the Drill:
1) Go after every ball.
2) Successful transition.
3) Good digs.
Two time National Champion, three time All-American and two time Big Ten Champion at the University of Illinois, Jesse Delgado, explains how he executes a funk roll. You will see how Jesse rolls underneath his opponent’s low single and uses his hands and arms to turn the tables.
Drill Summary: The funk roll can be executed after your opponent had gone for a low or sweep single. Start by diving to the side and chasing the opponent’s ankle. Roll underneath the opponent so you’re facing opposite directions and on your belly. Swisher your feet opposite, then thread the needle with your arm between the opponent’s legs so you can control them both and get your other hand free. After that, drive back into your opponent, sink your hips and straighten out your leg. Finally, turn on top of your opponent and gain control.
This video came from Championship Productions’ video “Championship Signature Move Series: Jesse Delgado’s Single Leg Finishes and Funk Defense.” View other world class Wrestling videos!
An effective way to improve your swimmers’ posture and balance is to tow them along and allow them to feel how the water moves across their bodies. Matt Kredich, University of Tennessee head swimming and diving coach, shows you how towing can speed up an athlete’s freestyle stroke.
Drill Summary: Strap a cord around the waist of the swimmer and have them get in the water with a board underneath their belly. Begin by having the swimmer extend their arms and legs out and hold that position as the coach walks along the side of the pool and pulls them forward. The swimmer works on sensing the flow of the water over the skin of their body. After a few reps, transition into the swimmer doing a slow freestyle stroke with the aid of the board to feel the water moving against their skin as they complete their stroke.
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Michael Pullins, assistant track coach at the University of Southern California, uses the “Alternating Step Drill” to train for both the long jump and triple jump. Athletes will improve their ability to create momentum from a standing position as they explode up and forward from one foot at a time.
Drill Summary: Coach Pullins recommends doing this drill on a softer surface, such as grass, to avoid wear and tear. Begin in a standing position, then push off and jump as far as you can off of every alternating step. Focus on keeping toes up on every leap and also using arms to generate momentum. Do this for about 20-30 yards, then take a quick break and do it again.
Mark Perry, University of Illinois associate head coach and four time All-American at the University of Iowa, demonstrates how he tilts, throws his legs and uses an across leg. Coach Perry models some of his style after MMA moves, which is seen when he uses his legs to knock the air out of his opponents.
Drill Summary: There are three main techniques presented in this clip.