The Complete Guide to the Hammer & Weight Throw
with A.G. Kruger,
University of South Dakota Assistant Coach/Throws;
3x US Olympian; 14x National USA Champion in Hammer & Weight Throw;
NCAA DII National Champion (hammer throw); 2001 NCAA DII National Outdoor Male Track and Field Athlete of the Year;
Strength and Conditioning Specialist (CSCS), and is a certified Functional Movement Screening (FMS)
The hammer throw and weight throw are two of the most exciting throwing events in track & field. However, many athletes don't get exposed to them early in their careers due to safety concerns and lack of facility space.
In this video, A.G. Kruger expertly breaks down these events into simple, easy to understand concepts that are sure to help athletes and coaches of all levels find success.
You'll learn about:
- Footwork and body positioning
- The wind and release
- Various hammer drills
Coach Kruger brings a wealth of expertise to this video. A certified strength and conditioning specialist, Kruger was a 14-time national champion in the hammer and weight throw and three-time Olympian for the United States.
Footwork and Body Positioning
Basic footwork and proper body positions are crucial first steps to learning the hammer and weight throw. In this section, Kruger breaks down the base position and the importance of keeping everything together to set up spacing and rotation. He then demonstrates the various positions that every athlete should hit as they rotate during the throw.
Kruger demonstrates his main drill concepts that will teach how to use basic footwork, be in position, and how to work out of these positions. By segmenting the body positions, Kruger creates a simple training drill that can be used with first time throwers to familiarize themselves with the positions they'll need to master during rotation, as well as what coaches can look for to cue their athletes as they turn.
Wind and Release
The key to a good release is to keep everything simple. Regardless of how your athlete enters the release phase of the throw, the main goal is to sit back against the implement, then finish up and through. To help athletes achieve these points, Kruger shows three release drills: the Wind and Release, the Sling and Release, and the Nino Start Entry Release.
In the Nino release, athletes start lower, making it difficult to get back against the ball and stand up at the finish. While the drill is simple enough to teach, the difficult starting position makes it an excellent teaching tool for intermediate and advanced throwers.
Kruger also uses single arm drills to teach dynamic balance by keeping one side of the body inactive during the winding phase.
In the largest segment of the video, Kruger shows you how to put everything together. Beginning with multiple turn drills, you'll see how practically any item can become an effective teaching tool - from chains, handles, and weight plates, to the actual implements themselves. By doing so, athletes will be able to better understand the continuation of movement and balance throughout the throw.
Kruger expertly breaks down the hammer and weight throw events into simple segments that coaches and athletes of all abilities can use to help their development. By keeping progressions easy to follow, Kruger has created a video that is great for teaching first time throwers in a way that will help them learn and grow fast. At the same time, coaches of more advanced throwers will still find a lot of value in this program to reinforce proper body positioning.
60 minutes. 2017.
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Hurdling with Speed and Rhythm
with Lucky Huber,
University of South Dakota Director of Track and Field & Cross Country/Head Women's Coach;
2x USTFCCCA National Coach of the Year,
16x Conference Coach of the Year;
has coached 12 National Champions
Speed hurdling is an essential tool for developing highly competitive hurdlers. The concept of speed hurdling uses hurdles placed closer and lower than competition distances to help athletes develop a motor pattern that is faster than race pace.
In this video, two-time national coach of the year Coach Lucky Huber details the program he uses at the University of South Dakota to help hurdlers compete at the highest levels of the NCAA. He provides an in-depth discussion of his four major concepts:
- Warm-up routine
- Training and drills
- Development of an acceleration pattern to get athletes to the first hurdle in proper position
- Development of a successful race model
By setting up psychological and physical successes at practice through drills and progressions, Coach Huber models an approach that creates high speed practice success for a successful race day. Additionally, the PowerPoint presentation displayed throughout the video provides insight into the benefits of speed hurdle training and the various ways you can implement these concepts into your practice.
Using a combination of walks and skips, Huber takes you through a warm-up that will help your athletes prepare for the challenges of hurdle workouts. These drills progressively challenge each athlete's range of motion through walking drills. By progressing to skipping drills, athletes are able to challenge their balance and coordination. Drills in this section include hurdle walkovers with medicine balls to improve balance and posture, while skipping drills enable athletes to begin developing the rhythms they will use throughout the session. In addition to being a good choice for specific warm-up drills, hurdle mobility work is essential to help young hurdlers acclimate to the demands of this unique event.
Developing a Powerful Start
In order to generate the speed needed to run an effective hurdle race, all hurdle athletes must be effective starters. Coach Huber breaks down a variety of start drills, including three-point starts, box starts, and traditional block starts. By opening the segment with falling starts and progressing through a variety of starts without blocks, Coach Huber shows you a unique way of developing the skills needed for a powerful block start before athletes ever step foot into the blocks.
The activities in this segment serve as a warm-up for athletes and are a great addition to any collegiate program warm-up. They could also stand alone as a great way to introduce younger athletes to starting mechanics before adding in the complexity of block starting.
Using 5-Step Patterns
Workout examples with a multitude of hurdle variations between three and five step progressions, as well as extended starts, are provided to best prepare athletes for the demands of a race. These provide the ability to train "fast" through the spacing and strides required to navigate the hurdle.
A great example is the 3-5-3 variations utilized in practice. By extending the hurdle distance, athletes are required to take five steps to the desired number of hurdles. This five step pattern increases not only the athlete's speed into that hurdle, but off the hurdle as well. This is especially important for younger hurdlers who may lose speed and technique at the end of their races. By using a five step pattern prior to a three step pattern, the hurdle will feel closer and faster, enabling athletes to navigate more hurdles quickly and confidently.
Coach Huber explains, models, and modifies the speed hurdling approach through warm-ups, hurdle drills, acceleration drills, and race modeling to provide a base that coaches can utilize to develop hurdlers at all levels.
"After viewing this video, the next day at voluntary off-season workouts I was able to implement the numerous drills of the "Whole-Part" concept as described by Coach Huber for a four- year male high school varsity hurdler and an incoming freshman female hurdler with minimal experience. Both athletes during the workouts expressed a better understanding of the hurdle process through using the "whole-part" concept and the drills and progressions provided by Coach Huber in the Speed Hurdling video." - Customer Review
44 minutes. 2017.
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35 Essential Drills for Sprinters
with Ken Harnden,
University of Georgia Associate Head Coach;
2x Olympian and 1996 NCAA Champion at UNC (400 Hurdles);
3x USTFCCCA National Assistant Coach of the Year;
former Assistant Coach at Florida State University
Georgia Associate Head Coach Ken Harnden has created a great video outlining the essential aspects of a successful sprint training program. In this video, Coach Harnden will teach you how to:
- Create a functional dynamic warm up
- Teach an explosive block start
- Optimize maximal velocity mechanics to improve speed development
Coach Harnden covers a wide array of drills, many of which will provide solutions to building muscle memory, correcting core issues, block settings, leg angles, arm action, and warm-up procedures.
Creating a Functional Warm-Up
Efficient hip mobility is critical to developing the power needed for sprinting success. A strong functional movement-based warm-up can help develop these mobility patterns. Coach Harnden takes you through a 24 exercise functional warm-up that is designed to progressively challenge athletes' range of motion.
After some light skipping and jogging, the warm-up introduces a series of ground drills that progressively prepare the hip girdle, before progressing back into movement-based exercises with hurdle mobility exercises and speed development drills, including power skips and A-runs.
Teaching an Explosive Block Start
In order to develop an effective block start, Harnden breaks down critical components of powerful starts and ways to teach them in practice both with and without blocks. Drills in this segment progress from upright running drills to 3- and 4-point starts. The culminating drill in this segment, the Triple Extension Med Ball Toss, provides a great low-risk way to teach young athletes how to push up through the front leg, creating triple extension needed for acceleration.
Coach Harnden also covers how to set the pedals of your start blocks and what to do when your blocks aren't long enough to accommodate all your settings.
Optimizing Maximal Velocity Mechanics
Teaching maximal velocity mechanics can be difficult because athletes only spend a brief amount of time within this phase of their event. It's even more difficult to teach through drills, as proper mechanics are the result of force development in the acceleration phase.
This segment is slightly different than most coaching videos on speed development. Coach Harnden doesn't overload viewers with a myriad of drills "guaranteed to produce results." Instead, he shows viewers some critical body positioning cues they must look for. Cues such as knees together can let coaches know if athletes are over-striding, or turning over too quickly and not producing force appropriately.
Harnden keeps the concept of sprint development simple. All of his drills are well-explained and easy to implement in training even with beginner athletes or large groups.
43 minutes. 2017.
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Championship Speed and Power Drills: Sprints
with Erik Jenkins,
Western Kentucky University Head Men's & Women's Track and Field Coach;
18x Conference USA/Sun Belt Conference Coach-of-the-Year;
has led WKU to 27 Conference USA/Sun Belt Conference Team Championships;
Back-to-Back USTFCCCA Southeast Region Men's Coach of the Year (2015-14)
Coach Eric Jenkins presents over 30 speed progression drills that he uses to work on balance and coordination to develop dynamic movement. His drills are designed to increase and enhance the skill pattern needed to build explosive movement and develop the technique needed to improve speed.
Learn the specific drills used to develop aggressive athletes that become championship sprinters. Drills designed to teach the triple extension pattern are essential for developing a championship sprinter. The athlete needs to be aggressive coming out of the blocks, keep everything moving forward, and be quick off of the ground.
Coach Jenkins thoroughly breaks down eight drills that progress from the A-Walk to Resisted Ground Strikes in a manner that enhances the balance and coordination of the athlete while reinforcing proper technique for sprinters. He expertly addresses the importance of preparing the foot to handle ground reaction forces, while coaching his athlete through each drill, pausing to point out errors or adjustments as needed. This is an important feature for beginner coaches because it provides the drill, along with the context of when and how to use it.
Hurdle Mobility and Plyometrics
Coach Jenkins demonstrates drills to increase the range of motion in the hips and create balance, stability, and functional power that allows the athlete to combine all these facets into the mechanics of successful sprinting. Hurdle mobility is important because it not only allows athletes to be in a position to be more explosive, but also helps prevent injury by increasing range of motion.
The second major power segment Coach Jenkins focuses on is plyometrics. He incorporates both simple and advanced plyometrics in his demonstrations. In the hurdle hops holds drill, Jenkins demonstrates the position an athlete should be landing in to highlight safe and effective technique. An advanced drill would be his depth jump and hurdle exchange exercises. The hurdle exchange exercises challenge the athlete not only dynamically, but also from a coordination standpoint as well.
Coach Jenkins provides detail in setting-up for safety and pacing of drills, in addition to two different combinations he has sprinters perform during the season and in the off-season.
Sprinter-Specific Weight Training
Western Kentucky's strength coach, Domenic Reno, takes you through WKU Track and Field's weight training program. This segment begins with a bar warm up incorporating power cleans, snatches, front squat to press, and overhead shrugs. The warm up is designed to address various movement patterns common to track and field athletes, as well as the various lifts they perform during each session. From there, Coach Reno provides a brief, but detailed overview of the lifts they use and their importance. Each of the lifts demonstrated serves as critical power development in the triple extension movement that is required for maximum power drive in sprinting.
Coach Jenkins provides a strong foundation of the fundamentals and skills necessary for successful sprinting. The drills and cues shown allow for progressing as athletes develop each of the necessities sprinting requires - proper form, balance, coordination, stability, and power.
31 minutes. 2017.
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Championship Speed and Power Drills: Horizontal Jumps
with Nick Kohl,
Wartburg College Assistant Coach,
USA Track and Field Level I certification;
former University of Wisconsin-LaCrosse Assistant Coach/Jumps;
mentored eight NCAA DIII National Champions and 30 DIII All-Americans, 12-Time MidWest Regional Coach of the Year
Speed and power are the key elements behind a successful horizontal jumper. Drills designed to teach form, technique, and strength building are the secret behind a winning jump. You'll learn how to simulate the correct phases of the jump progression with drills in this video.
Nick Kohl demonstrates his proven drills that are designed to build championship-level jumpers. Coach Kohl's comprehensive training program is designed to teach the athlete to simulate the penultimate step, drive up and out, to reach out with their feet. The drills are a step-by-step progression of plyometric drills, running form, and jump drills that lead to successful jumps. Coach Kohl's program will cover everything from the basics behind the jump to the actual take-off.
Plyometric Mat Drills
Mat drills are a great way to add a technical component to the warm up, or safely help injured athletes return to practice. Coach Kohl demonstrates several low-intensity skipping and bounding drills that he uses to cure posture and technique. Performing these drills on a softer surface also enables coaches to safely incorporate more of these drills into the workouts without fear of increased injury risk.
Form Running Drills
The ability to maintain postural alignment on the runway is critical to success in the jumping events. In this collection of drills, Coach Kohl takes you through a methodical progression of exercises, starting with a standing leg cycle drill and progressing from skips, to weighted walks and runs. The use of a weight plate will help your jumpers develop core stability by limiting the use of their hands, which improves core strength, posture, balance and technique.
Coach Kohl ties everything together in the final segment with a series of jump drills into the sand pit. He focuses on sand drills to give the athlete foot and ankle dexterity so when the athlete jumps and sprints, they can maximize their performance. The sand drills are important because they add a different and challenging alternative to a jumper's normal routine while still adding to their explosive base.
If you're seeking a guide to improving your athletes' horizontal jumps, this video from Coach Kohl is sure to improve the abilities of your jumpers.
"I am certified in Speed and Agility Training, but some of these drills and exercises I have never seen before. I believe this video will help any athlete wanting to reach their full potential in track and field jumping events." - Customer Review.
33 minutes. 2017.
Buy at Championship Productions