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.
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