Sheldon Blockburger, University of Arizona assistant coach, has coached five National Champions in the jumps and multi-events. You’ll learn two drills from Coach Blockburger in this video that’ll encourage your high jumpers to leap straight into the air and get the maximum amount of height on each jump.
Drill Summary: In front of the high jump pit, stand another pit on its side and have a coach hold it in place. The athlete works on their power, strength, knee drive and jumping straight up onto the pit on its side. Focus on loading the penultimate leg and landing on top of the pit. Once the athlete has mastered jumping onto the pit, have them begin to lay out and slide across the sideways pit to practice laying out over the bar. After clearing the sideways pit, they can tumble into the high jump pit to complete the drill.
Gary Calcagno, Oklahoma State wrestling strength and conditioning coach, takes a wrestler through the “Neck Series” in this short video. You’ll see a simple exercise that can be used to increase the strength and flexibility of any wrestler’s neck, which will benefit them on the mat.
Drill Summary: A bench and a towel are needed to do this exercise. The wrestler begins by laying on their side on the bench with their shoulders just off the end. First, the coach stretches the wrestler’s neck by pulling up and pushing down on the athlete’s head gently. Next, put the towel on top of the wrestler’s head and provide resistance as the wrestler moves their head up. Once their head has moved up, push down on the athlete’s head while the wrestler resists. Do 10 reps. Use the same method with the wrestler on their back, their other side, and their stomach. Be gentle to avoid injury, especially when the athlete is on their back (that’s when they’re most vulnerable).
Interested in receiving a FREE wrestling newsletter? Sign up today to get tips, technique and drills similar to the post above!
Katy High School (Texas) head coach, Karen Paxton, has a plethora of drills that she uses to improve her athletes’ footwork and athleticism. In this clip, you’ll see a strength workout that can be completed without using weights, making it great for teams to do right in the gym during regular practice.
Drill Summary: The drills in Coach Paxton’s “Holy Quads” strength workout are as follows: 10 squats, hold squat position for 30 seconds, 10 block jumps, hold squat position for 30 seconds, 10 gate swings, hold squat position for 30 seconds and 10 wideouts. No break between exercises!
Interested in receiving a FREE volleyball newsletter? Sign up today to get tips, technique and drills similar to the post above!
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!
A great way to build power and explosiveness in your sprinters is to have them work out using a sled. In this clip, Ft. Worth Country Day High School head coach, Mark Brady, explains how sled training can be used in a sprinter’s workout regimen to enhance their speed on the track.
Drill Summary: The sprinter straps into a sled and works on running while pulling the added weight. Coach Brady starts runners with 15 pounds and gradually works them up to 45 pounds, at most.
Keys to the Drill:
1) Brings knees up, not down.
2) Hammer back with the arms and keep thumbs in the hip pocket.
3) Keep the body upright.
4) Hold acceleration position and maintain mechanics.
This video came from Championship Productions’ video “High School Coach’s Blueprint for Success: Sprints.” View other world class Track & Field videos!