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.
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 ChampionshipProductions.com!
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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.
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.
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.
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!
If regular warm-up drills are getting boring and repetitious for your team, try out this drill from Kirsten Bernthal-Booth, head coach at Creighton University. Players will get the opportunity to work on a variety of volleyball skills with the end goal being to hit the antenna at the end of every “hole”.
Drill Summary: Coach Bernthal-Booth has her team do four “holes” for this warm-up drill. Two holes are shown in this video. Players need to pair up to execute this drill. For the first hole, players pepper down the sideline toward the antenna from the end line, and they are required to make a swing on every third contact. To complete the hole, players need to pepper over the net and finish by swinging the ball into the antenna. If they miss the antenna, they have to start over. For hole two, one partner swings from the end line into the net, and their partner has two contacts off the net to set it to their teammate, who must finish the hole by setting the ball into the antenna.
Keys to the Drill:
4) Finish by hitting the antenna.
Cheryl Butler insists that youth players be taught to swing block at a young age, when they can learn the techniques much faster. In this active warm-up, athletes learn to do just that while also getting the body ready for practice.
Drill Summary: This drill varies by the age of your youth players. For players in younger grade levels, a coach stands on a chair or stool and holds a squishy ball out in front of them in each hand. Players line up in a line a few feet to the side of the coach and take turns sliding over to the coach, jumping up and grabbing both balls, then jumping up again and giving the coach the balls back. The coach should vary the height of the balls for each player, based on their abilities. For older players, a coach stands on one side of the net and holds two squishy balls above the net. The line of older players sets up a few feet to the side of the coach. The difference between the older players and younger players is that the older players, instead of immediately jumping back up to give the balls back to the coach, shuffle back to the front of the line and then relocate over to give the coach the balls back in proper blocking form.
Keys to the Drill:
2) Get your hands in the right spot.
3) Work on jumping as quickly as possible.
4) Use the right technique.
This video came from Championship Productions’ video “Movement and Technical Skills & Drills for Youth Players.” View other world class Volleyball videos!