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!
U.S. Olympian wrestler, Ken Chertow, presents three drills that help athletes become stronger in matches. The drills shown in this clip are high intensity bursts, which will improve the core endurance of wrestlers needing to add to their explosiveness.
Drill Summary: The first drill is the Float Drill, where one partner gets in a base position on the ground and the other floats back and forth over top of them. Go for about 10 seconds of intense training, then switch partners.
The second drill is the Break Down Base Drill. In this drill, the partner on the bottom takes their stance, and the partner on top tries to break them out of it. The wrestler on bottom should do everything they can to stay in a good base. Go for 10 seconds, then switch partners.
The third and final drill is the Flip Drill. One wrestler is on bottom in a good base, while the other comes up to the side of the bottom wrestler, puts their hands underneath their partner’s stomach, and flips up and over their partner back and forth. Go for 10 seconds, then switch.
A training method that’s quickly becoming one of the most popular in the game of basketball is using yoga to improve flexibility, strength and balance of athletes. In this clip, you’ll see Staffan Elgelid, Nazareth College of Rochester associate professor of physical therapy, take two athletes through the beginning of a 10-minute strength routine.
Drill Summary: This clip is a part of a larger 10-minute yoga routine for basketball. The positions in the video include: mountain pose, forward fold, half forward fold, side bend, chair and squat.
Keys to the Drill:
1) Stay relaxed.
2) Stretch muscles.
3) Controlled breathing.
4) Good posture.
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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.