Sprinting Drills

Catch him if you can...

Sprinters are the fastest people on the track, since their sport relies solely on the ability to run fast for a short length of time. There's no pacing one's self here. The typical distances for sprints are 60 meters, 100 meters, 200 meters, and 400 meters.

The 60 meter sprint is run on the straight section of the indoor track. This is the race when having a good start is most crucial, since the race itself lasts less than eight seconds, or approximately the amount of time for a person to attain their maximum speed on one breath.

The 100 meter sprint also takes place on the straight section of the indoor track. It is so highly regarded in the track and field world that the world-record holder for this event is deemed the world's fastest man or woman. Since the 200 and 400 meter sprints starts at the curve in the track, it is important participants to be able to run on the bend as well as straight.

Racers who participate in the 400 meter sprint must develop some tactics in order to succeed in sprinting this longer distance. One of the most common tactics is to explode from the starting blocks and run hard through the first curve, relaxing the pace during the straight section, and accelerating through the second curve and final leg of the race.

Bounding to Glory

Contrary to how it may seem, sprinting isn't just all about running fast. Sprinters must run a series of technique and strengthening drills regularly in order to stay in top form and athletic shape. These sprinting drills are divided into two categories: bounding drills and strengthening drills.

Bounding sprinting drills enable the sprinter to develop the intense leg power required during the onset of the race. Never include bounding drills in a warm-up or cool down period of the practice. Rather, they should be integrated into the main workout section of the practice, as they provide a fairly strenuous leg workout.

First, perform one set of this straight bounding drill 4 times on each leg. Have each sprinter jog at an easy pace. Then, have them bound as high as they possibly can be lifting their knees. Work up to 3 sets of 10 bounds on each leg.

After the straight bounding, runners should perform one set of outside bounding 4 times on each leg. When outside bounding, the sprinter rotates their foot laterally in the air so that it comes down on the outer side of the normal landing location.

As the foot charges up and forward, the body will follow it. Work up to 3 sets of 10 bounds on each leg. Inside bounding drills should also be performed where instead of rotating outwards the foot rotates to land inside the normal landing position.

Sprinters kick butt!

After the bounding sprinting drills, run a series of conditioning sprints and strengthening drills such as this. Have each sprinter run at a moderate jogging pace. When the coach blows the whistle, they must swing their lower legs back to kick their buttocks with each step. Once the whistle blows again, they return to regular jogging. The focus in this drill not be forcing the heel up into the buttock, but rather allowing it to come up with flexibility in the knee joint.

A Goalie-Specific Drill to Improve Lateral Movement in the Crease

Having trained professional goalies who play in both Europe and the NHL, I know that the goalie is responsible for the first stop and then their defense is meant to clean up the rebound, if there is one.  This works in theory, but it does little to console the hockey goaltender who just let in another goal. 

All goalies need to be fast moving a cross the crease. A good goalie will be able to move quickly across the crease once, but an outstanding goalie will train to be fast moving across the crease and then back again if necessary.
 
The goalie drill that I will describe below  was designed to help butterfly goaltenders get back to their skates from the butterfly position and powerfully perform the required crease movement to help them make outstanding game saving stops.
 
Step One:
The goalie will begin in a kneeling position, he may wish to wear inline skating knee pads or hockey shin pads and socks to make this more comfortable.
 
Step Two:
Keeping her torso square, the athlete will bring her right foot up so it is under her body and ready to push. She should keep her head on the same level throughout the drill, in other words, as she brings her foot up, she should not stand up with her legs, she should stay very low throughout the drill. By exaggerating her low position, she will build some muscular endurance in her legs will be able to develop more power in her push by using the muscles over a greater range.
 
Step Three:
Now that his foot is on the floor beneath his body, the goalie will perform a quick forceful lateral push off the right foot moving his body to the left. He will land with his left foot first followed by the right foot before quickly dropping back to both knees.
 
Step Four:
Repeat Step Two, but this time he will bring his left foot up beneath his body and push toward the right.
 
Because this is a crease movement drill for goalies and we want them to stay quick and powerful, keep the volume low. Work in the range of 2-5 pushes in each direction or repeat the exercise for a given amount of time such as 5-10 seconds. The athlete should be given 3-6 times as much rest as the work interval so if they perform the pushes for 5 seconds, then the goalie should rest for 15-30 seconds. The rest does not have to be static rest; you may train a different component of the workout like core stability, shoulder stability or hand-eye coordination training between reps.
 
If you train goalies or are a hockey goaltender, this is a great exercise to help you move quicker in the crease. It is easy to incorporate and does not require any specialized equipment. Check out the video demonstrating the knee recovery and push exercise described in this article if you are interested in learning more about how to take a more sport specific approach to your off-ice goalie training. 

Some Of The Best Golf Training Drills To Help Improve Your Golf Swing

If you are like many golfers, you want to improve your driver golf swing. Though many players may not be aware of how they can do this. Consider using some drills to enhance your already good drive golf swing, to a great one that will help you take some strokes off of your score. Practice drills are designed to help a player improve their swing and learn the game of golf.

What are golf drills?

Many golf drills are designed to allow the player to conduct a series of exercises all focusing on one specific skill or attribute in the game of golf. The drills are generally conducted in a different way than an actual golf game is conducted, therefore the player may view the drills as out of place or odd looking. Drills only have the results of improving the game of golf, not playing the game of golf.

The following are a few drill methods that you can use to improve your personal golf swing:

The Easy Driver Drill

This drill is a classic one; simply go to your favorite driving range. Hitting the 150 flag is the only goal you should have in your mind. By using this drill, in no time flat, you will find your golf swing has improved dramatically.

The Hip Turn Drill

This drill can be used with any type of club. The drill is designed to create alignment of the hip and sometimes golfers use it as a gimmick trick shot.

To conduct this drill, swing the driver with one arm and keep your body square at all times. You may look a little out of place or odd to other players, but who is developing their hip rotation and who is not? Proper hip rotation is crucial in the game of golf.

Give no Quarter Drill

Another drill that may leave you feeling a little silly, but works nevertheless is the Give No Quarter Drill. This drill works well in developing the swing on all clubs. This drill has the sole purpose of helping you develop balance in your swing. Here is how it works; you would put a quarter on the foot of your lead leg, prior to swinging. The whole objective is to maintain the quarter on your foot during your swings. If you have bad balance, the quarter falls off. If the quarter remains, your balance is looking good.

By implementing and practicing these drills, you will find that your good driver golf swing, turns into a great one in very little time.

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Golf Drills To Improve Your Game

Many people believe that simply getting out on the course and playing as often as they can is practicing their golf game. While playing often does help you improve, to really see improvement you need to perform golf drills that will target very specific components of your game so you can improve them. Just getting out on the course means you could just be "practicing" the same errors, drills focus on golf mechanics and will fix those errors.

Drills to strengthen your core come in handy when you need to improve your swing. One such drill is similar to push ups. Get in a push-up position on the floor and hold your body straight with just your hands and feet on the floor. Then, lift your right hand and left leg up and balance for 10-15 seconds. Repeat this move with your left hand and right foot. This drill increases strength and also works on your balance.

One of the simplest putting drills is simply to practice putting when you have an opportunity. At home, you can putt a few shots during each commercial break of your favorite show. At work, putt a few while the computer boots up in the morning, or when you're waiting for a report to run. Vary your shots so you're not putting from the same distance each time. Adding a few practice putts in each day can go a long way in improving your putting skills.

No matter which drill you are working on, think about how your body is working while you practice the drill. Would you do better if you have more strength in your lower back? Would increased flexibility help you perform better? This is when you can combine fitness into your drill practice. If your drills help you identify areas where you can strengthen your body, by all means incorporate some exercises into your fitness routine to combat those weaknesses.

Drills can hone in on particular problem areas and really help you focus on the steps to improve those areas. With a little extra effort, you're on your way to a great game of golf.

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5 Soccer Fitness Training Drills

It's known as 'The Beautiful Game', and is the most popular game around the world. Enjoyed everywhere from playing fields to streets to high schools, soccer is a game everyone can enjoy. However, as fun as it is, to play it properly you need to be fit as well as skillful, and this is where a dedicated soccer fitness training regimen or program comes into effect.

Yet even this needs to be done properly, in order to get the maximum benefit from your soccer training. After all, it's no good being the fittest player on the park if you have to come off with a pulled muscle because you did not warm up properly beforehand. Therefore, making sure you have a set routine for your soccer fitness training is crucial to get the best results every time.

- Warm up. Just like any exercise, you need to make sure your body is completely warmed up before you start your soccer fitness training. This not only loosens up your limbs for the training ahead, but will stop you from injuring yourself. Warm ups can include light jogging, stretching, gentle bouncing on the spot, and even a quick mini-game of kicking the ball back and forth.

- Speed training. Any good soccer coach will tell you that speed is just as important a quality as overall skill. If you can run at defenders and pass them at will to get a cross into your strikers, that's an added weapon to your team's arsenal. Set up two cones 50 yards apart, and practice your sprinting between them and back again. This is excellent for a cardio workout, as well as building your leg muscles.

- Stamina training. Another key to any good player is the level of stamina they possess, and this is where dedicated soccer fitness training can help. After all, a game of soccer lasts a minimum 90 minutes, not including extra time if required, so ensuring you can last the pace is crucial. Jogging around the soccer pitch itself a few times will help build up your stamina as well as your overall fitness.

- Aerobic and cardio training. Although the phrase aerobic may bring to mind girls in leotards exercising to music in a hall, you would be surprised at how this can be adapted for soccer fitness training. You obviously don't need the leotards, but you can still use music to accompany a strong aerobic workout (it's a proven fact that loud music stimulates endorphins, which in turn give you extra energy). Do quick and intense circuit training exercises for the best effect.

- Five-a-side soccer. Perhaps not surprisingly, one of the best ways to benefit from soccer fitness training is to play the game itself, and this is even more so if you play indoor 5-a-side soccer. With a small play area and fast, intense games, this will give your whole body a superb workout, and increase your fitness and stamina levels immensely.

Whatever level of player you are, by taking your soccer fitness training drills seriously you will become not only a better player, but a healthier one as well.

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Advanced Hitting Drills

There are numerous hitting drills and all have specific purposes. Good hitting drills address a specific area of a hitter's fundamentals. When hitters have practiced basic hitting drills for a time they may be ready for more advance hitting drills. Additionally, these drills can serve to break up the monotony of performing the same drills over and over.

Some drills will actually address a few different fundamental areas at the same time, making them even more valuable. One such drill is the back knee pickup drill that I have written about before. This drill where the hitter swings, picks up the back foot and allows the knee to rotate towards the pitcher is a good multi-use drill that works on using the front side and keeping a firm front side without collapsing the lower half on the swing. It also serves to have hitters transfer their weight and maintain leverage through their swing. This is only a drill and is not the way a hitter will hit in a game, but a drill that reinforces the correct fundamentals for hitters who have specific hitting deficiencies. This drill helps hitters who "step out" with their stride and for those who open their hips or front shoulder too early.

Other advanced hitting drills include the following:

1. The self flip drill is very valuable for advanced hitters. It will force hitters to develop quick hands and strong forearms. To perform this drill the hitter will hold the ball with their top hand as their lower hand grips the bat. The hitter flips the ball up no higher than eye level into the hitting zone. At this time, the hitter will grab the bat with both hands and hit the ball. Obviously, the goal is to hit line drives and in the direction of where the ball was flipped, (middle, inside or outside). Hitters will notice that very quick hands are necessary to hit the ball consistently solid.

2. Another advanced hitting drill is to have the hitter stand a foot or so away from a net, where the hitter is facing away from the net. The goal is to swing and miss the net with the bat going forward, but to hit the net slightly on the follow through with the bat. This drill will reinforce a compact swing and "staying back" at the same time. Hitters should keep their head in throughout the entire swing and not pull their front shoulder out in order to hit the net on the follow through. Once again, this is another drill for advanced hitters only. This drill can be done with a ball on the batting tee or with flip drills for even better results.

3. The two ball flip drill is another advanced hitting drill that is very good for teaching hitters to wait on the ball and to develop a quick, compact swing. Hitters will need the assistance of a coach to flip balls from behind a protective screen for this drill. The coach will hold two balls in the same hand at once and flip the balls into the hitting zone. When the ball approaches the hitter, the coach yells out which ball they want the hitter to hit, either high/low, or even inside/ outside. Obviously, because the hitter does not know which ball to hit until the last moment, they cannot cheat with their swing too early or they will hit the wrong one or miss altogether.

These are a few advanced hitting drills that will help advanced hitters. Many more like these are contained in my hitting book.

Soccer Dribbling Drills - Key Tips and Tricks For Coaches

Soccer dribbling drills are essential to every attacking player's armoury. Every soccer player wants to be able to dribble the ball like Cristiano Ronaldo. For the past few years, players who have been voted player of the year, have been brilliant dribblers like Cristiano Ronaldo, Ronaldinho and Kaka.Every soccer player wants to make the fans stand, and leave defenders shaking in their boots.

Being a good dribbler has numerous advantages, the most obvious one being able to run at a defender and beat him. If you want to be an excellent dribbler of the ball, you will need to put in practise and hard work. Here are key soccer dribbling drills I implement when coaching players:

Make 2 players dribble each other one on one. When one loses the ball, it is that players turn to defend.
Use half the soccer field, and pick 4 players. These 4 players will be defenders. The rest of you squad will be attackers. The object of the drill is for the defenders to try get the ball from the attackers. If a defender wins the ball from an attacker, they swop roles. This is also a great fitness drill.

Remember that although dribbling is a great skill, it should never be overused. Rather pass to a team mate if he or she is open. The only time you should dribble, is when none of your team mates are open. Soccer is a team sport.

It is essential that every coach plan soccer dribbling drills into their practise sessions. This will make the training for fun for the players.

Basketball Low Post Drills

Playing in the post can be rough and physical. If you play the forward or center position and want to excel you have to be able to score while you get bumped around in the lane. This article covers three very effective drills that will prepare you for the physical play in the post and help you become an effective scorer down low.

2 Man Rebound & Post-Up Drill

Posting up is the term used when an offensive player tries to solidify position close to the basket. A great drill that practices this fundamental is the 2 man rebound & post-up drill. It takes two players starting out side by side on the dotted line near the center of the basket. A player will take a shot from either wing that is intentionally missed. As the shot goes up both players will fight for positioning. Whoever gets the rebound will immediately make a solid outlet pass to the wing player who shot the ball and then post-up near the basket. The ball is then passed to that player where he attempts to score. This drill is very physical and demanding. Have the two posts rotate out to rest and try not to pit the same ones up against each other consecutively. When this happens it gets more and more physical and less productive.

Roll and Finish

Big players tend to draw a lot of attention down low and are often yelled at to "go strong". What does that mean? First let's cover what it doesn't mean. It doesn't mean to float up a shot or a runner at the basket. It doesn't mean to shoot a fade-away or to shy away from contact. It means to get the ball, gather yourself and then go right up for the lay-up. In college, we all did a drill called roll and finish or roll and flush for the players who could dunk. We would form two lines at the top of the key on either side and roll the ball down the key toward the basket. Each of us would go after the ball very hard and once we got it we would maintain a nice low base and then explode up for a power lay-up or dunk. Each of us would run through the drill once alone before the next person in line would follow us down the lane to contest the shot. They weren't trying to block the shot, but to only be the defensive presence. The drill can be modified if you want by adding a pump fake or a quick drop-step. The drill will teach players to finish strong around the basket, maintain a nice solid base, not shy away from contact and how to finish when someone does come in contact with you. It is a great drill if it is performed correctly.

Jungle in the Paint

This is a drill that I love to instill when I think my players aren't being tough or aggressive in the post. It involves 3 players. It can be any 3 players and doesn't have to be only post players. Have the 3 players form a half-circle surrounding the hoop and shoot the ball. Players get 1 point for a rebound and 2 points if they are able to put the ball back in to the hoop. First one to 11 wins. I love this drill because it is very physical and guys will get hammered. The good thing is, they will get comfortable with that feeling. They will learn how to finish strong around the basket and how to make shots while being fouled. I don't allow dribbling but I've seen other coaches allow one dribble. The reason I don't is because I believe that big players that dribble by the basket are asking for trouble. Players should be able to gather themselves without having to dribble to do it. Don't let the defense foul like crazy but allow some physical play and don't let offense call fouls.

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5 Softball Hitting Drills

Drill 1: Mirror

Purpose: To develop a picture-perfect technique.

Procedure: Batter assumes batting stance in front of a mirror with or without a bat and swings, focusing on length of stride, hip rotation, and contact point.

Drill 2: Stride

Purpose: To emphasize keeping the hands back while taking a soft, short step.

Procedure: The batter assumes her normal stance and takes a low, soft stride forward, while the hands remain back.

Drill 3: Advanced T

Purpose: To learn muscle memory by performing the swing the same every time.

Procedure: The batter is in her normal position at a T. Her partner places the ball on the T. The batter hits one, then closes her eyes and hits again.

Drill 4: Bat Paddle

Purpose: To develop hip turn and rotation.

Procedure: Tape a paddle to the barrel of the bat so that it extends beyond the barrel. The batter places the bat behind her back so that the paddle extends beyond her back hip and grips the bat with both hands. The hitter assumes her batting position and her partner stands in front of her about 10 to 12 feet away. The tosser pitches the balls underhand across the plate. The batter takes a full hip turn trying to hit the ball with the paddle.

Drill 5: Partner Fair Ball

Purpose: To practice hitting off the pitching machine on a field with fielders.

Procedure: The pitching machine is on the mound and set on the hitting speed and location for that day. All players have a partner and they take turns hitting off the machine. One hitter hits until she hits a fair ball. Then it is the partner's turn. A prescribed amount of time is allotted for each pair combination. Fielders and base runners can be used.

Soccer Drills - Great Soccer Drills For Developing Young Midfielders

In developing soccer drills for young midfielders there are a number of things that you should take into consideration. The first and most obvious, yet often overlooked is how the drills relate to the skills that you are trying to develop in your young players. The second consideration is what are the important elements of a good soccer drill, and finally what are the skills that you are trying to develop?

In deciding what drills to perform with your players there are a number of things you should take into consideration. What formation are you going to use on the field, and what strategy are you going to use? What are the respective strengths and weaknesses of your players? What skills do you need to develop and maintain in your players? I have been guilty in the past of using drills at training because another coach had told me about a good drill, or I found it on the internet, when in reality the drill did not really help develop the skills that my players required. You should only decide what drills you are going to perform at training after you have decided what skills you are trying to develop. This decision should be based on what formation you are looking to play, and the current skill levels of your players.

What makes a good soccer drill? There are a number of important elements of any soccer drill. The first of these is that it should involve each of the players as much as possible. This is measured by the number of ball touches that each player gets during the drill. The second important element is that it should be fun. Players learn better when they are involved and they are having fun. The third element that I consider is that the drill should have a large element of realism. Drills should teach players how to react in game situations, and so should mimic these game situations as much as possible. The final element is that the drill should relate to the skill that you are trying to develop.

What key skills are you looking to develop in your midfielders? Midfielders need to have good mobility, passing skills, first touch skills, defensive skills, and be able to work in limited space. I find small sided games a great way to develop these skills. 1 vs 1, 2 vs 2, 3 vs 3, or you can use unbalanced numbers like 2 vs 3. There are many variations you can use with these games depending on the skills you are trying to develop. I sometimes use 4 vs 4 but I find that this starts to limit the number of ball touches that some players will receive. Depending on the number of players that you have on your team you may have a number of these games running at the same time.

In deciding what drills you are going to use with your young midfielders, you must first decide what skills you are looking to develop. You should then ensure that the drills you use involve all players as much as possible, are fun, and relate directly to game situations and the skills you are trying to develop. You can then use a variety of small sided games at training to help develop these skills.

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Porter-Cable 4640 TEKS Screwdriver

Product Details

Porter-Cable gets into the screwdriver business in a big way with this 6.8 amp Teks driver. Backed by 100-percent ball-bearing construction, this driver boasts an aggressive "quiet" clutch that sets screws accurately and quickly, handling no. 14 wood, 1/4-inch thread cutting, and 1/4-inch self-tapping screws. The reversible, variable-speed motor offers 0 to 2,500 rpm, and the nosepiece snaps on and off and features "set and forget" depth memory, letting you quickly dial in your countersink and not worry about it again. The driver feels right in the hand, too, with good balance, a soft grip, and a nicely integrated groove for your thumb and forefinger, making it very comfortable to operate with your hand directly behind the bit. A handy adjustable belt clip mounts to either side, which accommodates righties and lefties, and lets you quickly hook the tool to your belt when it's not in use, a more natural arrangement compared to the top-mounted clips you'll find on other brands. The driver is built to last, too, with a strong, lightweight magnesium bearing plate, steel gears, a tough cast-aluminum gear housing, and a dust-sealed switch. --Jon Groebner

Ingersoll Rand 2135QTI-2MAX 1/2-Inch Titanium Duty Air Impactool with 2-Inch Extended Anvil

Product Details

The Ingersoll Rand 1/2in. Titanium Quiet Tool air impact wrench sets the standard for performance with the best power-to-weight ratio on the market in its class. It raises the bar with 780 ft.-lbs. of torque with a tool that weighs only 3.95 lbs. Quiet Tool technology reduces sound level without sacrificing performance. Features enhanced controls for even greater comfort and convenience. U.S.A. Drive (in.): 1/2, Average Air Consumption (CFM): 5, Speed - No Load (RPM): 9,800, Blows Per Minute (BPM): 1,250, Max. Torque (ft.-lbs.): 780, Inlet Size (in.): 1/4 NPTF, Min. Hose Size (in.): 3/8, Noise Level (dB): 86, Tool Weight (lbs.): 3.95

• Designed patented quiet tool technology reduces sound and raise bar with 780 ft lbs at just 405 lbs
• Features MAX power, control and reliability
• Backed by 1 year warranty on material and workmanship

Electric Industrial Demolition Hammer w/ 2 SDS Bits

Product Details

This is a new industrial demolition hammer with 2 SDS bits.

• Industrial Demolition Breaker
• 110V, 60Hz, 1700 Watts, 16 Amps
• No Load Speed: 1000-2100 BPM
• Cord Length: 16'
• Overall Size: 28"x 10"x 6"