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.
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.
This video came from Championship Productions’ video “Off-Season Strength & Explosiveness Training for Basketball.” View other world class Basketball videos!
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.
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.
This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!