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Cover: championship speed and power drills: hurdles
Championship Speed and Power Drills: Hurdles

with Jarius Cooper,
Arkansas State University Assistant Coach;
USA Track & Field Level 1 Certified Instructor,
four-year letter winner and SEC All-Academic Team Member while competing at the University of Florida;
In 2014, Cooper guided Sharika Nelvis to an NCAA DI National Championship in the Women's 60-meter hurdles and the outdoor 100-meter hurdles

Learning how to sprint from start to finish while limiting time on the ground is the key element behind a successful hurdler. It's important for athletes to learn the proper drills that enable them to put speed and power elements into play. High performance speed and power drills that teach this philosophy are essential behind a training program designed for success.

Jarius Cooper stresses the importance of the "sprint" in the sprint hurdles as the essential component for running faster times in all hurdle events. Coach Cooper's approach to developing speed and power in the hurdles is a fundamental foundation that must be built upon for successful hurdling. Cooper's mantra of "control time on the ground, not control time in the air" is a prerequisite for successful sprint hurdling.

Using a combination of warm-ups, hurdle mobility drills, agilities, power elements (jumping sequences), hurdle drills, block starts, and bounds, Cooper provides the critical elements for continued speed and power development in both off-season and in-season training. In all, more than 30 drills/sequences are demonstrated throughout the video. Coach Cooper explains that his speed and power drills will allow the athlete to:

  • Be comfortable with low heel recovery
  • Develop quickness and rhythm
  • Gain the ability to use the non-dominant leg
  • Hurdle-Specific Warm-Up

    Cooper takes you inside his 'Red Warm Up', designed to prep hurdlers for practice. Beginning with a jogging series, Coach Cooper progresses through a static stretch series into hurdle mobility drills. He closes the warm up with high-intensity speed development drills, including A skips, high knees, and butt kicks, into a fast 20 meter acceleration. By learning how to sequence drills, Coach Cooper shows you how to progressively prepare your athletes for their training sessions by including movements that reduce injury, balance the body, and improve coordination.

    Plyometric Elements of Hurdle Development

    In this segment, you will learn how to use box jumps, hurdle hops, and depth jumps to help your hurdlers develop explosive power, stability, and coordination. While sharing important cues to ensure safe landings, Cooper discusses how to carefully progress your athletes from bilateral box jumps, to single leg hops, before moving into more advanced activities such as depth drops and hurdle hops.

    Hurdle Drills

    The 'meat and potatoes' of any hurdle speed and power development program is the ability to tie the various speed and power elements together on the track. In this segment, you will learn how to use drills such as the 5-step drill to help both high and long hurdlers use their dominant and non-dominant legs to improve coordination and balance the body. Cooper also shows hurdle rhythm sprints to teach proper posture between the hurdles, and help athletes maximize their run into and through the first hurdle.

    Coach Cooper provides numerous strategies, cues, examples, and progressions to emphasize the importance of speed and power in hurdlers. The emphasis of the individualized approach and allowing athletes to progress at their levels and strength provides an excellent "bag of tricks" for the sprint hurdle coach.

    49 minutes. 2017.

    Buy at Championship Productions

    Cover: championship speed and power drills: throws
    Championship Speed and Power Drills: Throws

    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)

    Balance, coordination and athleticism in the ring are a crucial phase in the throwing events. The more athletic your throwers are, the more power they will put into their throws. This will lead to a more compete and successful thrower who will dominate the ring. High performance speed and power drills that teach this philosophy are essential behind a training program designed for success.

    Coach Kruger explains that to be a successful thrower, it comes down to what the athlete can do in the ring. He emphasizes the main teaching points behind his speed and power drills:

    • Keep everything moving forward
    • Keep the chest up
    • Explode the hips up and out

    Kruger uses drills to emphasize that the goal for all throwing events is the distance of the implement. Components behind these drills teach how to plant, how to work on stability, and how to keep everything moving forward.

    Throwing Program

    A throwing program needs to have many different elements to develop speed and power. Doing throws that mimic movements to the throwing events without the strain of throwing actual implements can be beneficial in technique while also reducing injuries. In addition to common exercises for strength training, Coach Kruger's program includes:

    • Jumps and plyometric drills
    • Change of direction exercises
    • Medicine ball throws

    What to Train

    Reinforce sound mechanics and explain the why, not just the how, of any exercise demonstrated. Coach Kruger presents three common flaws found in most thrower's programs:

    • Throwers are true anaerobic athletes and must be trained as such. Strength, speed, power and athleticism are crucial for today's throwers and must be developed.
    • Throwers don't naturally have good body awareness, therefore they will have poor balance, mobility, footwork, core strength, and coordination.
    • Throwers don't receive enough information behind the specifics into programming: speed, agility, med ball throws, box jumps and plyometrics development. Coaches must be able to effectively demonstrate these athletic implements before they can teach them to their throwers.

    Coach Kruger demonstrates the drills that work on skills, power, and form to develop the techniques needed by successful athletes. These drills are designed to teach power, which results in greater distance of the thrown implement.

    63 minutes. 2017.

    Buy at Championship Productions

    Cover: world class track & field series
    World Class Track & Field Series
    TD-03452: with Don Babbitt, University of Georgia Throws Coach; and Reese Hoffa, 2x Olympian and World Champion

    With incredible and insightful coaching and demonstration from World Champion and Olympian Reese Hoffa, Don Babbitt provides you with "what you need to know" to be successful in the shot put.

    Coach Babbitt's six-part presentation features instruction in the following areas:

    • Warm-up - This shot put specific warm-up consists of a light jog, a series of static stretches that focus on the low back and legs, and med ball throwing drills to prepare for shot put training.
    • Grip and Release - Babbitt presents technical instruction for gripping the shot while detailing the differing neck placements for gliders and rotational shot putters. Three release drills place an emphasis on pushing the shot without spin on the release.
    • Standing Throw - Babbitt takes Hoffa through a five-step teaching progression that begins with an arm strike throw and progresses through to a power position with a throw. He highlights the keys to poser position and includes drills for rhythm and balance. These drills are appropriate for a full range of ability from beginning through elite. Once that athlete has a good grasp on the power position with standing throws, Babbitt introduces the reverse to the throw to assist the shot putter with increasing distance.
    • Full Glide Technique - Babbitt teaches a simple three-drill progression for the glide shot. Included are glide shot put throws with and without reverse.
    • Rotational Technique - Babbitt implements a 12-drill progression that leads the shot putter through every phase of the skill, including a complete throw with a reverse.
    • Training schedule - Babbitt discusses his philosophy and structure of throwing workouts. He offers examples of a thrower's training week and how to balance throwing with weight and agility training. Also included are the weight training and conditioning exercises he uses, as well as recommendations for how to train at the high school level. Downloadable workouts are available on this DVD.

    Throughout this entire DVD, Babbitt takes time to explain not only the how of each particular drill and phase of the throw, but more importantly, the whys. Understanding the whys affords both coach and athlete a keen insight into what to look for to prevent and/or correct errors.

    This DVD is certain to be a difference maker for coach and athlete!

    75 minutes. 2010.

    TD-03453: with Gary Pepin, University of Nebraska, Head Track Coach; and Dusty Jonas, 2008 Olympic High Jumper

    Legendary Nebraska Head Coach Gary Pepin and Olympic High Jumper, and former Nebraska standout, Dusty Jonas share with you technique, drills and strategies for the high jump that have propelled Jonas onto the world stage.

    Beginning with a high jump specific warm-up, Coach Pepin narrates a dynamic 15-plus exercise program that prepares a high jumper for the rigors of a training session.

    Pepin moves into the technical aspects of the high jump, beginning with the approach and take-off. After covering the objectives and purpose of the approach, Pepin covers three types of approaches and zeros in on his approach of preference, a 10-stride approach. He begins with establishing and measuring the actual distance for an individual's approach. You will learn how to establish a precise and consistent take-off point, as well as the technical specifics of the penultimate step and the actual take-off. Pepin includes options for arm actions and strategies for establishing optimal body angles for launching into a successful flight pattern.

    Moving into flight strategies, Pepin starts with technique and follows that with four flight specific drills. Pepin and Jonas take you through seven curve and take-off drills designed to help the high jumper run a proper curve and transition into a technically sound take-off.

    With all of the technical components of the approach, take-off and flight in place, Pepin moves to the back of the high jump apron and puts it all together from start to finish. He passes along coaching tips on what to look for to identify common errors in the high jump.

    In addition to the technique and strategies, Pepin gives you five training components and offers strategies for designing a training program that is built back from the Championship meet. He also presents a checklist of 15 strategies for coach and athlete for making the competition day the most successful day possible

    Coach Pepin leaves no stone unturned in technique and strategies for all aspects of successful high jumping.

    85 minutes. 2010.

    TD-03454: with Brian Bedard,
    Colorado State University Head Coach;
    and Casey Malone,
    2x Olympian and 2009 USA Outdoor Champion

    This discus DVD combines world class coaching with world class demonstrations.

    Brian Bedard, one of the world's leading discus throw technicians and Olympic Discus thrower Casey Malone take you through a comprehensive progression for the discus throw.

    Following a specifically designed warm-up program for the discus, Coach Bedard jumps right into a breakdown of attaining a proper grip on the disc, a critical skill for attaining consistency and efficiency for every throw.

    Bedard moves into the basics of the standing throw. He places a heavy emphasis on proper posture, which effects your ability to convert power into the discus. Bedard then focuses on winding the discus. He teaches (with and without the discus) how to establish proper lines and angles for attaining the proper axis of rotation for throwing efficiency.

    Watch as Bedard takes Malone through a series of standing throws. You will learn all the necessary sequencing of movements required to maximize power. Bedard allows you to see each throw through his technical eye, critiquing and correcting any technical deficiency that he observes.

    Moving to the pivot turn, or wheel, Bedard's emphasis is on continuous rotation and a relaxed upper body, with the bulk of the work of the turn taking place from the hips down. Malone demonstrates each aspect of the pivot turn and then executes a series of pivot throws, again with critical coaching from Bedard.

    A demonstration of the full throw begins with a step-by-step description of each phase. This technical progression includes entrance, posture, wind, entry step to the middle, pivot turn, through a non-reverse throw. Several full throws are demonstrated with breakdown analysis of each included. Bedard also breaks down the skill set needed to perform a reverse throw.

    Bedard coaches the throwers through 10 full-speed throws, from both a rear and side view, giving you a detailed breakdown of each. He also presents a problem solving segment that includes seven areas of the discus throw, detailing what the error looks like, sounds like, how to see it and how to resolve it.

    As a bonus, Malone, the 2009 USA Outdoor Champion, shares his personal thoughts on how best to approach the event from a mental standpoint.

    Build a better discus throw from the basics through advanced technique!

    85 minutes. 2010.

    TD-03455: with Tom Pukstys,
    2012 US Olympic Team Assistant Coach (Throws);

    2x Olympian and 6x USA Champion;
    and Mike Hazle, 2008 Olympian

    Legendary Javelin thrower Tom Pukstys shares the techniques, drills and strategies that made him the USA's top Javelin thrower for over a decade.

    Following a javelin specific 25+ exercise warm-up, Coach Pukstys breaks his intensive technique instruction into three areas: the power position that details body positioning from the ground up, body angles that are essential to throwing success, and the position and location of the javelin to maximize power for the throw.

    Pukstys emphasizes that the throw is not arm activated, but rather leg and hip activated. He underscores the need for the athlete to feel the separation of the lower and upper body on the throw. Pukstys teaches the release technique of the throw that requires pro-nation with the thumb turning inside.

    Next in the skill progression is the standing throw. In this segment, Pukstys and Hazle focus on a sequence of ground contact, hip, chest and the arm with pro-nation on the follow through.

    Pukstys progresses into movement for the throw. Beginning with a one-step throw and progressing to a three-step throw that adds momentum and pressure along with incorporating the penultimate or impulse step. Pukstys and Hazle discuss the technical aspects of the wrap, a more advanced technique that takes the thrower from a more linear position to a more rotated position.

    You will also see how to set up a successful throwing practice as Pukstys details three throwing workout days: target practice, medium throwing and hard throwing. Pukstys and Hazle move to the weight room where Hazle demonstrates seven javelin specific training exercises that focus on developing explosive elastic power and overall athleticism.

    In addition, Pukstys and Hazle share a breakdown of meet footage that pulls together all aspects of the javelin throw presented into an actual event.

    Throughout the presentation, Pukstys interacts with Hazle by coaching him and seeking feedback from him. This interaction adds a unique perspective for the viewer, garnering both a coach and athlete perspective on the event. Hazle's quest for perfection exudes throughout the presentation and offers a positive example for young athletes in seeing an Olympic level thrower constantly striving to improve.

    57 minutes. 2010.

    TD-03585: with Monte Stratton,
    Coach of 87 NCAA Division I All-Americans at TCU and UT Arlington,
    Coached, 24 X Conference Championships, 24 X Conference Coach of the Year Honors, Coach of Olympian Darvis "Doc " Patton.

    Featuring Darvis "Doc" Patton,
    2004 and 2008 USA Olympian, Olympic Silver Medalist 4x100M Relay, 2007 World Outdoor 4x100M Gold Medalist

    Monte Stratton, one of the world's most prolific sprint coaches is joined by Olympian Darvis "Doc" Patton to bring you this comprehensive instructional sprints DVD.

    Maximize your performance and prevent injuries using these 10 activities which combine technique drills, stretching and build up work.

    Reduce poor, speed-stealing sprint technique by implementing Stratton's head-to-toe checklist for attaining and maintaining an ideal sprint posture. Stratton delivers the best techniques for sprinting including proper foot and leg positioning for ground strikes and precise arm action to eliminate "breaking." He discusses stride frequency, stride length and back side mechanics and how each affects sprint speed.

    A 30-minute A-Z guide for coaching the starts that includes:

    • setting the block
    • backing into the block
    • proper foot positioning in the blocks
    • setting the hands
    • proper body alignment and balance
    • all aspects of the "take your mark" and "set" positions
    • proper mechanics for getting out of the blocks properly on the gun
    • starting on the curve

    Throughout each phase, Stratton offers invaluable coaching tips that will assist your sprinters in achieving the fastest start possible.

    In addition, Darvis "Doc" Patton demonstrates five of the most common start errors with detailed analysis as to the negative effect each error has on the start. A great tool to show your sprinters what not to do on a block start.

    Keep the baton moving at full speed throughout your race. Stratton shows how to select the order of your runners, demonstrates effective positioning for the incoming and outgoing runner, provides a technical breakdown of the mechanics for all three exchanges and delivers tips for implementing relay training into your practices.

    Stratton highlights four training phases; Pre-Season, Early-Season, In-Season and Late-Season. For each phase, Stratton shares an example of a typical week of training that includes specific workout examples. He offers suggestions on how to adapt the phases to fit a meet schedule along with how to approach sprint training with multi-sport athletes.

    Stratton provides an overview of four essential components of weight room training. He includes important strategy considerations for training, injury prevention, peaking and race day tactics to assist you in maximizing your athlete's abilities.

    A one-on-one interview with Doc Patton closes the presentation. You will get insight into what has made Doc a successful sprinters and how he's managed to stay at the top of his game much longer than most world class sprinter.

    This DVD is loaded with practical instruction that is applicable to every level of sprinter from novice to veteran and is sure to enhance your sprint program!

    117 minutes. 2010.

    TD-03586: with George Williams,
    2004 USA Olympic Head Coach,
    1996 USA Olympic Assistant Coach,
    St. Augustine College Head Coach,
    10x NCAA Division II National Championship Coach
    2010 NCAA Division II Coach of the Year

    and Bershawn "Batman" Jackson,
    2008 Olympic Bronze Medalist,
    3X USA National Champion

    Reap the benefits of both legendary hurdles coach George Williams and Olympian Bershawn "Batman" Jackson.

    Coach Williams begins with an overview of the ingredients for success in the 300/400 hurdles events. He then moves into a narrated warm-up demonstrated by Bershawn Jackson. Through the 10+ exercise warm-up, Williams shares valuable insight into the importance of a working warm-up for injury prevention as well as the importance of disciplined and thorough stretching program, an essential key for successful hurdling.

    Williams directs Jackson through five hurdle drills that are at the heart of technique training for the rigors of the300/400 hurdle events. These drills include lead leg and trail leg drills, as well as alternating leg drills. Williams feels that training the hurdler for proficiency on either leg is a must for success in the event.

    Williams next proceeds to full hurdle execution with a focus upon technique and stride patterns. He details the preferred stride count that his hurdlers utilize and offers recommendations for the high school level hurdler.

    You will get an overview of his training plan that highlights an emphasis on training longer distances in the early season and includes hurdle specific workout suggestions for increasing race endurance.

    Throughout the presentation, Williams offers technical and tactical insights from his years of producing successful hurdlers.

    32 minutes. 2010.

    TD-03587: with Jeff Hartwig;
    2X Olympic Pole Vaulter (2008 , 1996);
    4x US National Outdoor Champion ('98, '99, '02, 03),
    2x US National Indoor Champion ('99, '07),
    Former American Record Holder Outdoors (19'9 1/2)",
    American Record Holder Indoors (Currently 19'9").

    Special Appearance by Earl Bell; 1998 National Olympic Coach of the Year

    Establish and reinforce good habits in your vaulters using this simple, safe training progression.

    This pole vaulting DVD begins with a technique progression appropriate for any level of pole vaulter. Along with his own demonstrations, Hartwig is joined by a high school boy and girl to demonstrate each progression.

    The technique progression includes:

    • Grip and Carry: Learn to mark your pole for grip consistency and jump-to-jump adjustments. Establish the proper grip and carry position.
    • Pole Plant: Ensure a confident and safe take-off by maintaining balance on the pole. Hartwig teaches basic walkovers, illustrates proper body alignment in relation to the pole and provides coaching tips to ensure your vaulters are properly balanced.
    • Approach and Take-off: No need to stand in line for the pole vault pit. Get your vaulters more approach reps by learning to train on the track. In addition, Hartwig shows how to train vaulters using a progression of short run approaches, how to correct common take-off errors and how to safely train vaulters with their speed and body under control.

    Throughout the technical progressions, Hartwig shares invaluable coaching tips such as to how progress your vaulter as they improve.

    In Part 2 of this presentation, Hartwig demonstrates 36 exercises that he incorporates into his pole vault specific training program. These exercises fall into five categories: Hurdle Mobilities (6 drills), Core Exercises (15), Med Ball Exercises (9), High Bar Exercises (3) and Weight Lifting Exercises (3).

    Hartwig then takes you through the four training cycles that make up a season.

    • Cycle 1: Off Season Training
    • Cycle 2: Early Season Training
    • Cycle 3: Power Training
    • Cycle 4: Competitive Cycle

    Hartwig lays out a detailed training schedule for each cycle. The schedule includes a weekly plan and specific daily workouts. In addition, he shows the vaulting skill set that is appropriate for each phase of the cycle.

    As an added bonus Hartwig introduces his coach--the legendary Earl Bell--to present a technical analysis of the vaulting Hartwig does in each of the four training cycles. Hartwig and Bell deliver priceless tips and techniques throughout this commentary.

    This is THE most comprehensive combination of teaching, coaching, training, and planning that has ever been produced for pole vaulting.

    129 minutes. 2010.

    TD-03588: with Nat Page,
    Georgia Tech Hurdles Coach, former USA Olympian

    and Terrance Trammell, 2x Olympic silver medalist, 3x Outdoor World Championships silver medalist, 6 x NCAA Champion

    Train your hurdlers to be efficient, linear and powerful!

    Nat Page and Terrance Trammell begin this presentation with what they believe is one of the most essential training components for the hurdles: the warm up. This routine includes five key stretching exercises and 10 warm-up exercises. Narrated by Coach Page and demonstrated by Trammell, this routine is hurdle-specific and provides the athlete with the explosiveness and flexibility required to effectively train and run the hurdles.

    This seven-drill segment features technical training for the lead leg and trail leg. The drills are designed to ensure your athletes are efficiently clearing each hurdle, running in a straight line and maintaining forward momentum throughout the race. The drills are demonstrated by Tremmell and, as a bonus, Jamaican Olympian Vonnette Dixon also demonstrates the drills.

    Page provides seasonal planning tips for training and shares his strategies on how to train throughout each phase of the season. He discusses his thoughts on how a coach can best assist a hurdler on race day in terms of the physical and mental aspects of competing.

    Trammell shares career insights and key strategies that have contributed to his success and longevity in the sport.

    This DVD affords you the unique opportunity to watch and learn from the world's best!

    41 minutes. 2010


    with Dwight Phillips
    Career Highlights:

    • 2004 Olympic Gold Medalist;
    • 3x World Outdoor Champion;
    • 2003 World Indoor Champion;
    • 4x USA Outdoor Champion;
    • 2001 U.S. Indoor champion

    Learn the technique and training strategies that have made Olympic Gold Medalist and World Champion Dwight Phillips one of the most successful long jumpers in recent history.

    Phillips shares the 20+ exercises he uses in his extensive warm-up--the heart of each of his training sessions. This warm-up includes active stretching, range of motion exercises, and strength development exercises with a heavy emphasis on core strength, sprint drills, and exercises for explosiveness.

    Phillips teaches his personal tactics and strategies that he has developed and refined throughout his career. Discover how this world class longer jumper tackles each phase of the long jump as he discusses and demonstrates the drive, transition and penultimate phases.

    What makes this DVD unique is that several of Phillips' techniques and strategies are what some would consider "outside the block," especially when it comes to how he simplifies the skill set.

    Learn how Phillips approaches takeoff, flight, and landing mechanics and discussing what works best for him and providing alternative methods that might work better for a given athlete.

    Phillips provides four full run through approaches and four short approaches with jumps. These run throughs combine the approach, the takeoff, flight and landing techniques and provide demonstrations for your athletes to study and emulate.

    Phillips takes you through a season of training, breaking down each of the four phases of the season. In each phase, Phillips details a complete day-by-day breakdown of his training and includes examples of specific workout sets and training strategies for maximizing training time and efficiency. This segment offers a complete look at the season from early season through taper.

    In a bonus Q & A segment, "One-on-One with Dwight Phillips," you will learn more about Phillips' career and the ingredients to his success.

    Improve the distance on your jumps and your long jumping program with tips and strategies from this world class long jumper!

    67 minutes. 2010.

    TD-03697: with Dwayne Miller,
    Norfolk Real Deal Track Club Head Coach;
    2008 Nike Coach of the Year by USA Track & Field;
    2004 USOC Developmental Coach of the Year

    featuring LaShawn Merritt,
    Olympic Gold and Bronze Medalist at the 2016 Olympic Games in Rio; 3x Olympic Gold Medalist

    In this five-part instructional track DVD, Coach Dwayne Miller and Olympic Gold Medalist LaShawn Merritt share techniques, strategies, and training methods for maximizing success in the 400M dash.

    Merritt demonstrates all of the drills and techniques in this DVD, so you can use it with your athletes to model excellent form for each drill.

    The Stretch
    Both men feel their stretching routine is imperative to maximizing Merritt's performance. This particular routine focuses on the back, gluts, groin, hamstring and low leg; all critical muscle groups for the 400M. He ends with hurdle step overs that incorporate stretching with body posture, balance and control. Throughout the routine, Miller and Merritt offer valuable narration of how each stretch applies to 400M success.

    Ballistic Warm-Up
    Develop ballistic power in your athletes. Miller shares four drills develop explosiveness while maintaining technical accountability for proper running mechanics. Invaluable tips for creating good arm movement are included in this segment as Miller believes that "creating good arm movement creates good body movement and control."

    Stride, Rhythm and Positioning Drills
    Help your athletes improve their acceleration out of the blocks! This segment emphasizes stride length, rhythm and foot and body position to aid your athletes in driving out of the blocks. These drills can be used for any sprint event.

    Breaking Down the 400
    Miller shows how he breaks down the 400M race on the track. He teaches strategies for effectively coming out of the blocks on the curve, the objectives for each phase of the race and coaches athletes as they work on their race.

    Weight Training
    Prevent injuries and gain the strength you need to run a faster 400. Miller and Merritt discuss and demonstrate eight critical exercises that are at the heart of Merritt's 400 success. They show correct form, key techniques to executing the lifts correctly and discuss the benefits of the exercises in terms of relevance to the event.

    Merritt closes the DVD with a brief discussion of his general approach to good nutrition, followed by a question and answer session that includes Merritt breaking down his gold medal winning 400M performance in Beijing.

    36 minutes. 2011.

    TD-03743: with Kim Carson,
    former NCAA Hurdle Champion (LSU),
    American Record Holder,
    Internationally elite level 100M hurdler, and current coach

    In this 12-part, information-packed presentation, Kim Carson leaves no stone unturned delivering technique, drills, training strategies and coaching tips for hurdle success. You will benefit from Carson's experience as an elite athlete and from her experience as a coach of beginning and elite hurdlers.

    Carson delivers in-depth instruction on:

    • Warming Up
    • Dynamic Flexibility
    • Sprint Drills
    • Hurdle Mobility Drills
    • Movement Drills
    • Advanced Movement Drills
    • Hurdle Don'ts

    Moving to the four phases of the event, Carson breaks down the:

    • Start - Gain insight into all aspects of the block start from setting the blocks to backing in, set position, and an explosive start.
    • Acceleration Phase - Learn how what happens from the blocks to the first hurdle can be the difference betweeb a good hurdler and a great hurdler.
    • Maintenance Phase - Train your athletes to develop rhythm for the full race.
    • Finish - Get tips for coming off of the 10th hurdle and finishing with a lean at the line.
    • Keys to Success - Learn technical and tactical coaching tips to maximize your teaching skills.

    In the training segment of the DVD, Carson provides an overview of the five Bio Motor Elements of training and three training phases; general, competitive and transition/rest. Carson offers recommendations for how to divide your season into these critical phases, zeroing in on a typical high school season.

    Next, Carson breaks down practice planning and goes through each of the three training phases providing a focus for each day of a typical training week.

    This is THE most comprehensive 100M hurdle instructional DVD you will find. This hurdle technical and training instruction is appropriate for any hurdler, male or female.

    69 minutes. 2011.

    Buy at Championship Productions

    Cover: all access wartburg track & field practice: hurdles
    All Access Wartburg Track & Field Practice: Hurdles

    with Marcus Newsom,
    Wartburg College Head Coach;
    6x United States Track Coaches Association DIII Indoor Women's Coach of the Year;
    3x USTFCCCA DIII Outdoor Women's Coach of the Year;

    featuring Scott Ganshirt, Wartburg College Assistant Track & Field Coach

    The Wartburg Track program has grown into a national power under Coach Newsom's watch. Wartburg has won 14 straight indoor women's conference championship titles and nine men's indoor championships. The women have a string of 17 consecutive outdoor titles. The men have won eight league outdoor titles since 2002. In 2009, his women's teams became only the seventh team in NCAA Division III history to sweep indoor and outdoor national titles in the same season, and earned the inaugural Deb Vercauteren Program of the Year award from the USTFCCCA. The program also won the award in back-to-back-to-back season (2012-14). The 2012 women's team swept the National Championships and set new all-time meet records in team points in both venues.

    This 'all access' hurdles video is unlike any hurdles video you have ever seen. This first-of-its-kind video takes you inside two days of Wartburg's hurdles practices. Highly decorated coach Marcus Newsom brings a unique approach to developing his hurdlers by removing the complexity and grinding out the fundamentals to do the simple things right. Coach Newsom's process is very simple, clear and precise to teach hurdlers the necessary skill development principles for eliminating lead leg faults, trail leg faults, and speed faults involved in the hurdles event. He preaches proper technique for leading with the knee and how to clear the center of the hurdle while leading with the eyes to build a more explosive hurdler.

    Athlete Preparation

    You will learn the specifics for establishing an effective hurdler development program. The ultimate goal is to create a performance adaptation while keeping your hurdlers injury-free so they grow in their hurdle fundamentals, and consistently hit performance goals. Coach Newsom breaks down a typical workout day for the athlete and coach and explains why each component of the session is a critical part of the workout. Components include:

    • Warm-up
    • Stretching
    • Drills
    • Cool-down

    Hurdle Drills

    Coach Newsom explains how to create basic drills to improve a hurdler from inexperienced to high level. Watch as he has his athletes demonstrate over 20 hurdle drills that optimize the athlete's strengths and cover the key fundamental elements of being a successful hurdler:

    • Attack the first hurdle
    • Drive with the knee
    • Tuck the trail leg
    • Focus on form and technique
    • Be aggressive between the hurdles

    The progression of walking drills to jogging drills, and then to full running drills prevents the problem of hurdlers doing too much full speed work. This will help you focus on technique issues for each hurdle since most athletes can hide mistakes when they do things quickly. If athletes understand how to slow down a drill, they can transfer that to a better hurdle race.

    Hurdle Starts

    Coach Ganshirt breaks down and demonstrates the four key phases behind a successful block start:

    • Concentrate on drive phase
    • Power position with your hips
    • Use arms for first 3-4 steps
    • Drive out

    Coach Newsom is a hurdle technician with one objective: build technically sound and proficient hurdlers. His simple principles show exactly how he maximizes his hurdlers' performance by building discipline with their lead leg, body positioning, trail leg, speed mechanics, and aggressive block work for getting out and over the first hurdle. In this video, you'll find practical information, drills and common sense coaching tools to help improve hurdlers at every level.

    "Love how the coach has a progressive approach to the hurdles!!! This is something that has helped my new and experienced hurdlers improve on going over hurdles while not overextending my time. Can work with all hurdlers at the same time!" - Customer Review

    96 minutes. 2017.

    Buy at Championship Productions

    Cover: all access wartburg track & field practice: distance/middle distance
    All Access Wartburg Track & Field Practice: Distance/Middle Distance

    with Marcus Newsom,
    Wartburg College Head Coach;
    6x United States Track Coaches Association DIII Indoor Women's Coach of the Year;
    3x USTFCCCA DIII Outdoor Women's Coach of the Year;

    featuring Steve Johnson,
    former Wartburg College Cross Country Coach and Assistant Track & Field Coach
    23x Iowa Conference Cross Country Coach of the Year;
    2012 USTFCCCA NCAA DIII National Track and Field Assistant Coach of the Year;
    9x USTFCCCA DIII Central Regional Coach of the Year

    The Wartburg Track program has grown into a national power under Coach Newsom's watch. Wartburg has won 14 straight indoor women's conference championship titles and nine men's indoor championships. The women have a string of 17 consecutive outdoor titles. The men have won eight league outdoor titles since 2002. In 2009, his women's teams became only the seventh team in NCAA Division III history to sweep indoor and outdoor national titles in the same season, and earned the inaugural Deb Vercauteren Program of the Year award from the USTFCCCA. The program also won the award in back-to-back-to-back season (2012-14). The 2012 women's team swept the National Championships and set new all-time meet records in team points in both venues.

    Under Steve Johnson, the Wartburg Cross Country teams have won 25 Iowa Conference and 12 NCAA Central Region titles. Three times the cross county team has been awarded the USTFCCCA Deb Vercauteren Cross Country and Track and Field Program of the Year honor. The 2012 women's team finished as the National Runner-Up, while the men's team has four top-10 finishes. During his career, Johnson has coached 140 All-Americans, featuring eight different individual national champions. He has coached at least two national champions at each distance event: 800m, 1500m, 5,000m, 10,000m and the distance medley relay and has 12 finishes ranked in the NCAA DIII all-time top 10 List.

    Get a unique, 'all access' inside look into the practice routine for the highly successful distance program at Wartburg College.

    Many coaches have to deal with athletes of multiple ability levels and both male and female athletes. Coach Steve Johnson, along with coach Marcus Newsom, detail how to set up, perform, and complete a week of practice that uses many energy levels for a heterogeneous group.

    You'll see a how to structure a comprehensive distance running schedule that allows you to have a logical progression of workouts that work all the energy systems that a distance runner needs to perform their best. You'll also get ideas about core workouts that athletes can do in a self-accountable way.

    The secret to the Wartburg program starts with everyone working together - warm-up together, train together, cool-down together. Coach Johnson explains that his basic philosophy consists of six specific runs during a two week cycle:

    • One race
    • One designated long run
    • One tempo run
    • One uphill run
    • One long repeat
    • One short repeat

    This basic philosophy evolves from three key coaching points: distance runners need to run distance to become better, distance runners need a progression to their training, and distance runners need to train to race.

    The components of each of these runs are broken down using his athletes to demonstrate the different runs in a video format. Discover the secrets behind how to:

    • Run strong
    • Run in a pack
    • Pick-up the pace on the second half of the race
    • Maintain your pace
    • Stay relaxed
    • Stay under control

    This video will help you formulate a productive practice plan and ensure your program can handle the high diversity of multiple talent levels.

    94 minutes. 2017.

    Buy at Championship Productions

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