Championship Productions Blog

Archives by Tag 'Warm Up'

Develop Balance to Become a Better Distance Runner!

By Kevin Fitzpatrick - Last updated: Friday, April 1, 2016

Zap Fitness strength coach and steeplechase finalist at the 2009 USATF Championships, Ryan Warrenburg, has athletes complete a single leg balance exercise at the beginning and end of every core and strength workout. This exercise is so important because runners are constantly on one foot.

Single Leg Balance

Drill Summary: Athletes stand on one foot for 30 seconds. As they stand, they can challenge themselves by doing various arm movements to shift their center of balance. Beginners to this exercise can start on the ground, but as athletes get better at it, they can move on to completing the drill on a bosu ball and even with their eyes closed. Make sure to work on both feet equally and keep shoulders over hips and hips over feet.

This video came from Championship Productions’ video “Zap Fitness: Proven Training Methods for Distance Running Success.” Browse through other world class Track & Field videos at!

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Learn a Track & Field Pre-Meet Warm-Up!

By Kevin Fitzpatrick - Last updated: Friday, April 1, 2016

West Hancock High School (Iowa) head track & field coach, Bob Sanger, has led his teams to four State Track & Field Championships. In this clip, you’ll see how Coach Sanger has his team warm up during a pre-meet practice, which he likes to differ from normal warm-ups to have a break in routine.

Pre-Meet Warm-Up

Drill Summary: For a pre-meet practice, Coach Sanger gives his senior captains the responsibility of leading the warm-up. After completing leg swings and hamstring pulls on a fence/wall, the seniors lead the entire team around the track for one lap. During the lap, the seniors choose 10-15 different stretching exercises to complete to help the team warm up.

This video came from Championship Productions’ video “All Access Single Coach Track & Field Practice.” Browse through other world class Track & Field videos at!

Essential Sprint Drills from Doug Case!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

University of Arkansas assistant coach, Doug Case, uses the warm-up drills in this video to help prepare his runners’ bodies for competition. These drills will fire up the muscles athletes need the most during sprints, helping sprinters run their fastest while avoiding injuries.

Sprint Drills

Drill Summary: This clip shows three exercises for sprinters.

1. A March – Athletes walk forward and get their knees high in front of them, while also focusing on keeping their toes up with good body position.

2. A Skips – Athletes once again get their knees high and keep their toes up, but skip instead of walking.

3. Rotary Running – Athletes work on getting their feet to their butts while moving forward at a slow pace, but maintaining quick feet and good arm movement. After 10 meters of Rotary Running, have athletes use the same techniques as they sprint forward.

Keys to the Drill:

1) High knees.
2) Toes pointed up.
3) Don’t land on “mushy feet.”
4) Good arm movement.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Sprints.” View other world class Track & Field videos!


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