By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015
Gary Calcagno, Oklahoma State University strength and conditioning coach, learned this group of plyometric exercises from a strength coach clinic early in his career. Wrestlers who train using plyos will become more powerful by working on their lower body’s ability to explode.
Drill Summary: For the box jump, the wrestler stands about a yard away from the box and begins by swinging their arms. The key to the box jump is to get hip/knee/ankle extension and stand up immediately when you land on the top of the box. For the static box jump, the athlete sits on the edge of a two foot box, rocks back with their arms up, then comes down onto their feet and jumps. The feet should be on the ground briefly before springing up onto the box, once again focusing on hip/knee/ankle extension.
By Kevin Fitzpatrick - Last updated: Wednesday, August 19, 2015
Iowa State University strength and conditioning coach, Andrew Moser, takes players through agility drills toward the end of each of his workouts. The drills in this clip will increase foot speed and help athletes get better at reacting and bursting on the court.
Drill Summary: Players start in a single file line at half court. At the free throw line, place one cone in the middle and one cone about three feet outside the lane on both sides. To start the first drill, the coach blows their whistle and the player at the front of the line sprints forward to the middle cone, breaks down into a defensive position, shuffles to touch the left cone, shuffles to touch the right cone and finally back to the center.
The second drill is similar, but instead, the coach blows the whistle when the player gets to the free throw line. After hearing the whistle, the player turns around and the coach points in a direction the player needs to go. The player reads the coach, then shuffles that direction until the coach blows their whistle. Then, the player shuffles the opposite direction until the coach blows the whistle until they finally finish.
Keys to the Drill:
1) Sprint at full speed.
2) Stay in a defensive stance.
3) Keep your head/eyes up.
4) Don’t make this a conditioning drill.
By dustin.moscoso - Last updated: Tuesday, November 11, 2014
Lehigh University Head Strength & Conditioning Coach, Eric Markovcy, uses a ladder drill that is designed to keep the players’ feet under them. In addition, it is important that the players lead with the proper foot when changing direction. Coach Markovcy also makes the drill more “game specific” by having the players do the ladder drill based upon his voice commands and also upon his hand signals.
Ladder Drill Concept: In/In/Out/Out
Drill Summary: In the ladder drill he stresses hips low and chest high and proud. With the chest up he also wants the eyes up so that the players have the vision to see everything. The players go through the drill with their sticks in their hands. On his mark, the player steps in with both feet and then out with both feet. The players will go both right and left.
Teaching Point: Progression to the voice or hand signals should only be done once mastery of the initial ladder drill is achieved.
By dustin.moscoso - Last updated: Tuesday, July 1, 2014
Highly successful swimming coach, Coley Stickels, teaches you an excellent drill for strengthening the core muscles that generate the twisting power that will allow you to use the entire body’s muscle strength into the motion of the pull.
By dustin.moscoso - Last updated: Wednesday, June 25, 2014
Daniel Roose, VCU Head Strength and Conditioning Coach, teaches you how to build body strength and incorporate elements of conditioning. This drill involves various medicine ball tosses off a wall, and it will help with your mental and physical toughness as well.
Wall Tosses with Strides
Drill Sequence: Start with wall tosses. Types of tosses can be:
One hand push
After a set of tosses, athletes will run a 75% stride a distance and jog back, then perform another set of tosses.