US Sports Basketball: Kentucky Coach Mark Pope’s Five Guard Rules For Offense and Colorado State vs Maryland 😱 INSANE ENDING 🔥 2025 NCAA March Madness

 From Buzzer Beaters To Round Trippers We've Got It. Now Streaming On US Sports Radio!

By Grant Young

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In his inaugural season as head coach of the Kentucky Wildcats, Mark Pope has engineered a breathtaking offensive transformation that has reinvigorated one of college basketball's most storied programs. The 2025 NCAA Tournament Sweet Sixteen appearance serves as a powerful testament to Pope's innovative approach to basketball strategies on offense.

Pope, who arrived from BYU with a reputation for dynamic offensive systems, immediately reimagined Kentucky's traditional basketball philosophy. Where previous iterations of Wildcats teams relied heavily on individual talent and defensive intensity, Pope implemented a free-flowing, analytics-driven offensive scheme that empowers players and maximizes scoring potential.

The statistical evidence of this transformation is compelling. Kentucky has dramatically increased its three-point shooting volume and efficiency, spreading the floor with multiple shooting threats and creating unprecedented spacing. The team's offensive rating skyrocketed, ranking among the top ten in NCAA Division I, a remarkable achievement for a first-year coach inheriting a program with massive expectations.

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Pope's system emphasizes ball movement, player motion, and strategic spacing—principles that stand in stark contrast to Kentucky's more rigid offensive approaches of recent years. He has encouraged his players to play with greater freedom, allowing their basketball instincts to flourish while maintaining disciplined offensive structures.

The Sweet Sixteen run validated Pope's offensive philosophy. Kentucky dismantled opponents with a blend of perimeter shooting, smart cutting, and intelligent ball-screen actions that left defensive coordinators scrambling to adapt. Players who might have been marginalized in previous systems found new roles and confidence under Pope's guidance.

Perhaps most impressively, Pope accomplished this transformation without a complete roster overhaul. By teaching existing players new skills and reimagining their potential, he demonstrated a coaching acumen that extends far beyond traditional X's and O's.

As Kentucky continues its tournament journey, one thing becomes crystal clear: Mark Pope hasn't just changed an offense—he's revolutionized a basketball culture.

Before coming to Kentucky, Coach Pope was the head coach of the BYU men’s basketball program. While there, he conducted a ‘TABC: Mark Pope - Offense the BYU Way’ clinic that details several crucial aspects of what he has done to develop offenses wherever he has coached. We have pulled several of his prevailing tips to share with you. 

Guard Rules

At one point in his clinic, Coach Pope discusses some of the essential rules he has for guards on his teams: 

1. Pace, Space and Extra Pass 

All three of these things are pretty self-explanatory, as he wants all of his players who could potentially be handling the ball to look to push in transition at every opportunity, create and reinforce spacing when the team is in a half court offense, and look to make the extra pass to get an even better shot than the one that’s available. 

2. Deep Corner

Coach Pope believes in occupying the deep corner for guards, and not just for within the dribble handoff and the pistol offense. For every offensive set, especially when it comes to anything that involves penetration into the paint, he believes that having somebody in the deep corner is crucial.

3. DHO Below FT Line, Dribble at Defender, Jump Stop

Coach Pope’s third guard rule centers around always executing the dribble handoff below the free throw line, as that’s what will open up the most offensive opportunities. 

Off of that, he asserts that a ball handler should always be dribbling at the defender if they’re going downhill in order to force them into making a defensive decision. The last aspect of this rule is coming to a jump stop to keep control and not play too recklessly.

4. Turn Ball if Stalled

Not only does Coach Pope say that the ball should get turned if a guard’s isolation attack comes to a stall, but that should always be the first point of emphasis when the half court offense gets stalled, as well. 

In addition, the guard should dribble hard at the corner in this situation, because everybody in the offense knows where to go when the player does this. 

5. Driving Line

According to Coach Pope, a player should always be looking to maintain their driving line, because that’s going to open up scoring opportunities for teammates because of how it forces defending players to squeeze inward to stop the drive. 

Put Away Personal Agendas

This is equally important as everything on this list, or maybe more important, for an effective offense: Finding ways to convince your guys to put away their personal agendas,” - Coach Pope

Coach Pope notes that while all players are going to be bought into being team players at times, the differentiating component is that it has to be every day because that’s the only way selflessness on offense can become a core part of a team’s culture that translates from one season to the next. 

And it’s on the coaching staff to keep themselves and the players accountable to re-affirming this on a daily basis and checking players whenever personal agendas start to become apparent. 

Coach Pope also conveys that he always wants to have the best locker room in America. While there’s no formal award for this nor any way to turn it into a statistic, a coach knows deep down whether their team has a good locker room, in terms of chemistry and camaraderie. And this is an extension of players committing to being selfless on the offensive end of the floor.

US Sports Football: Game Changer RPO Football : Wing-T Offense and 10 Minutes of Geno Smith Highlights

 

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Game Changer RPO Football : Wing-T Offense

• By Andrew Dohre

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In the evolving game of football, offensive strategies are continuously changing to stay one step ahead of defensive schemes. One such evolution is the incorporation of the Run-Pass Option (RPO)on (RPO) into the traditional Wing-T offense offense. The Wing-T has long been the standard of high school and college football, known for its out of the box formations and deceptive running plays. But as defenses adapt, coaches are looking for innovative ways to take advantage of their offensive strengths. Enter the RPO—a game-changing concept that is giving Wing-T teams new life.

The Starting Point: Moving Out of the Traditional Under Center Formation

Before diving into the specific RPO Offense concepts, it’s important to establish one key point: to successfully run an RPO in the Wing-T offense, you need to make the shift from under center to the shotgun formation. Why? The change in positioning immediately creates a better perspective for both the quarterback and the offense as a whole to execute successfully.

When a Wing-T team lines up under center, it typically sees eight or more defenders in the box. This formation can often lead to unfavorable run situations, as there are simply more defenders in the area where the offense plans to run the ball. By transitioning to the shotgun formation and spreading out a receiver or two, the offense can gain a better count of defenders in the box, giving them a better opportunity to exploit mismatches in both the run and pass game.

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This was something Nick Gerhts Gerhts, the head coach of Canyon View High School in Arizona, immediately recognized as a significant benefit. In his view, the move to the shotgun offers a clearer look at the defense, creating more opportunities for both the passing and running game. As Coach Gerhts explains in his video breakdowns, the key is not just the shotgun formation itself, but the variety of RPO concepts  that can be run once you’re in that setup.

Three Key RPOs for the Wing-T Offense

Once the offense is set up in the shotgun formation, the possibilities for incorporating RPOs to your playbook are infinite. Let’s take a look at three specific RPO concepts that can be run within a Wing-T scheme, each one simple to execute yet capable of creating explosive plays.

1. The "Chevy" RPO: A Simple, Effective Hitch Route

Coach Gerhts is a firm believer in keeping things simple, and one of his favorite RPO concepts is the "Chevy". This RPO play combines a Belly running play with a quick passing option: the hitch route. The idea is to have the quarterback read the defense and make a quick decision.

Execution: The offense runs a Belly play to the right. The quarterback has 3 receivers running short hitches—one to each side of the field. If the quarterback notices an open window with one of the receivers, he throws a quick hitch route. If no one is open, or if the secondary is playing well against the pass, the quarterback hands the ball off to the running back on the Belly play.

Why It Works: The simplicity of the hitch route makes it an easy and consistent throw for the quarterback. Since it is a quick pass, it does not require elite arm strength, making it accessible to almost any quarterback. Note, for this RPO play, quarterbacks should be aware of throwing the ball too much inside on the hitch route, as it increases the chance of being picked off. By pairing the hitch route with the Belly run, this RPO effectively keeps the defense honest and forces them to respect both the run and the pass, keeping the defense off balance.

2. The "Buck Out" RPO: Using the Speed Out to Stretch the Defense

The next RPO concept to consider adding to your playbook is the "Buck Out" RPOOut" RPO, which pairs the Buck Sweep with a speed out route for the receiver. The speed out is a quick, boundary-oriented route that is incredibly effective against soft cornerbacks or defenses that are overplaying the inside running game. Coach Danny Norris explains:

Execution: In this RPO, the offense runs a Buck Sweep, a traditional Wing-T running play designed to stretch the defense horizontally. The quarterback has the option to throw a quick speed out to the receiver lined up on the boundary. This route gets the receiver away from the outside linebacker and provides a quick pass option for the quarterback if the defense is giving up space on the edge. 

Why It Works: The Buck Sweep Sweep is a well-established play in the Wing-T offense, and the addition of the speed out route puts even more pressure on the defense. The defense now has to cover both the outside and inside of the field, stretching their coverage and creating more opportunities for big plays. Because the receiver and running bak are moving in opposite directions, this exposes the defense and allows the quarterback to make an easy read. Plus, just like the Chevy RPO, the speed out requires minimal arm strength, making it a viable option for almost any quarterback.

3. The "Trap Pop" RPO: Exploiting the Guard Pull with a Short Throw

The third RPO concept is the "Trap Pop"rap Pop", which leverages the well-known Trap running play and adds an effective short passing option. The Trap is a highly successful run play, but without an RPO tag, it can sometimes attract too many defenders to the line of scrimmage, particularly linebackers who are disciplined in reading their keys. The Trap Pop RPO fixes that by introducing a quick pass to exploit the resulting defensive movement. Coach Mike Morrisey of Moline HS explains the “Trap Pop” RPO play here:

Execution: The offense runs a Trap play, where the guard pulls and leads the running back through a hole in the defense. The linebackers, reading the run, flow toward the trap action. As they do, the quarterback has the option to throw a short pass, known as the Pop pass, to a receiver or tight end who is likely to be open due to the defensive shift created by the guard pull. The pass is short, making it easy for the quarterback to execute, but it can open up a huge seam in the defense, allowing your big tight end or receiver to make a play in open space.

Why It Works: The Trap play is a strong running scheme, but it often draws extra defenders into the box. By pairing it with a quick Pop pass, the offense can take advantage of this extra pressure and find a vulnerable area in the defense. The beauty of this RPO is that the pass is short and simple, yet it can lead to big plays when executed well due to how it spreads the defense.

The Beauty of RPOs in the Wing-T Offense

What makes these RPO concepts so valuable in the Wing-T offense is that they do not require elite arm talent to be effective. The passes in all three RPOs—Chevy, Buck Out, and Trap Pop—are short and simple, but they create huge advantages for the offense. The key to success is the ability to read the defense quickly and make a fast decision, something that any quarterback can do with some training and practice.

These RPOs give the Wing-T offense a modern twist, allowing coaches and players to continue using the traditional running schemes they know while adding an additional layer of complexity to confuse the defense. The end result is an offense that is difficult to defend, forces the defense to respect both the run and pass, and keeps defenses on their toes throughout the game.

Conclusion: Always Be Growing

Incorporating RPOs into the Wing-T offense is a simple yet powerful way to stay ahead of the defense. As coaches like Nick Gerhts, Danny Norris, and Mike Morrisey have demonstrated, adding just a few RPO concepts to your playbook can have a massive impact on your ability to stretch the defense and make big plays. Whether you’re running a simple hitch route, a speed out, or an explosive Trap Pop, RPO plays provide a way to keep the defense guessing and create a more dynamic offense in this ever changing era of offensive football.

US Sports Baseball: Keys For Scoring More With Runners on First and Third Base and Dodgers vs. Cubs Tokyo Series Game Highlights

 

When they swing for the fences it's now streaming on US Sports Radio!

 

Keys For Scoring More With Runners on First and Third Base

• By Grant Young

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Few baseball game situations can have more of an impact on winning than how an offense executes with runners on first and third base. 

One reason why is that having a runner on third base with less than two outs places immense pressure on the opposing defense. Teams are forced to make quick decisions on plays, which can lead to errors or miscommunications. This scenario also garners attention from the pitcher, who becomes more focused on the baserunners rather than executing pitches effectively, often leading to mistakes. 

Not to mention that scoring with runners on the corners can open up strategic options for coaching staff. By successfully scoring, teams can have more flexibility with their lineup choices, using speedsters as pinch runners or aggressive base running tactics. It also frees them from worrying about maintaining a close game and allows for more risk-taking, which can lead to even more runs. 

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A team that can consistently bring in runs from first and third base has a better chance of winning close games. This ability can translate to favorable standings, potential playoff berths, and may even define the competitive nature of the season in tight divisions. 

All of this is another way of saying that a team that adeptly scores with runners on first and third not only enhances their chances of winning individual games but can shift the overall outlook of their season.

But being aggressive in these situations is risky, and can cost runs (and therefore games) if coaches are reckless or don’t understand the best ways of maximizing success in these make-or-break scenarios. 

This is where Steve Healy comes in. 

Coach Steve Healy is the head coach of the BC High varsity baseball team, a role he has held since the 2022 season. It hasn’t taken him long to produce success, as he guided the Eagles to a 20-5 record in 2024, which resulted in the 2024 Division 1 Massachusetts State Championship. In his three seasons with BC High, Coach Healy has produced a 51-20 overall record. 

Coach Healy’s ‘1st - 3rd Offensive Strategies with Steve Healy’ course dives deep into the art of creating scoring opportunities when runners are on first and third base, covering a wide range of tactics, from fundamental plays that will emphasize situational awareness, teaching viewers how to read pitchers, catchers, and infielders to maximize offensive potential. We’ve pulled some crucial tips from his clinic and included them below. 

Pitching Matchups and Defensive IQ

Coach Healy explains that the most important factor to consider when deciding whether to run a play with runners on first and third is what pitcher is on the mound for both your team and their team. 

When it comes to your team, it might only take a few runs to win if your ace is on the mound. Therefore, it makes more sense to try to steal one run in a first and third situation early in a game compared to a game where you might need to put up multiple crooked numbers in order to compete. 

In addition, if the opposing pitcher is an ace, teams might have to scratch and claw to get any runs across. So when any opportunity presents itself, teams would be wise to take advantage. 

It’s also important to consider the entire opposing infield and catcher. Are these all experienced guys, or are they freshman or more inexperienced up the middle? Have they played together for a long time? How athletic is the first baseman, and can they execute a strong and accurate throw to home in a pinch if need be? Is the first baseman a lefty, which makes for a more awkward and slower throw home when receiving a throw from the pitcher or from second base?

These are all questions and scenarios that a coach should know when deciding whether to put a first and third play in place. 

Safety Squeeze: When to Play it Safe (And When Not To)

When deciding whether to execute a safety squeeze in a first and third scenario, a coach needs to keep in mind when in the game they are and how many runs they need. 

If they’re up a couple runs late in the game and want some added insurance, a safety squeeze is a great option. If it’s early in the game and you’re already down by four, you should test your luck with a timely hit.

In addition, Coach Healy discusses how the difference between being safe and out at home plate during a safety squeeze is the runner’s feet. 

The entire time, the baserunner on third needs to be anticipating seeing that ball get bunted, which will prompt them to head home. But they also need to be gaining ground with their feet down the line. 

Of course, there’s a fine balance with this, because they can’t have too much forward momentum to the point where the catcher can back-pick them if the bunt isn’t laid down, but they need to be able to score if the bunt is executed, even if it isn’t perfect. 

Coach Healy also discusses how the runner on first needs to be aware of what’s happening. If safety squeeze fails and the runner on third gets caught in a rundown, they should be making an effort to get to third base before the runner is tagged out (especially if there are no outs in the inning).

The Rock Almighty Visionary Leaders: Lessons from Historical Figures

 

Christ-centered Rock 'n' Roll For Your Soul. It's The Rock Almighty Shaker Of Heaven and Earth. Now streaming on US Sports Radio

 

• Author Peter Tarhanidisd

Marked by a world that is constant and rapid transformation, the need for visionary leadership is ever more critical. Visionary leaders throughout history have led their followers to achieve remarkable outcomes while leaving enduring legacies. Examples from Mahatma Gandhi’s nonviolent resistance to Martin Luther King Jr.'s pursuit of civil rights, historical figures embodied leadership qualities that continue to encourage one to act. This article explores the leadership styles and characteristics of select influential leaders, providing actionable insights that leaders of the 21st century can adapt to rise to modern challenges and shape a better future for their organization and its stakeholders.

Visionary leaders are characterized by their ability to articulate a clear, compelling vision of the future and inspire others to pursue it. Traditional leaders focus on maintaining the status quo, visionary leaders challenge conventions, catalyzing innovation and change. According to a 2004 study published in The Leadership Quarterly, visionary leadership is defined by its emphasis on long-term strategic thinking, emotional resonance, and a commitment to making a meaningful impact (Westley & Mintzberg, 1989). The qualities that visionary leaders exhibit—empathy, courage, and persistence—are universal traits observed in history’s most transformative figures. Below are five select historical leaders who demonstrated key traits of visionary leadership.

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1. Mahatma Gandhi driven by his philosophy of “Satyagraha,” a policy of passive political resistance, defined his values that empathy and compassion could outweigh aggressive measures and achieve his desired outcomes. Gandhi’s passive resistance against British rule in India was rooted in his deep empathy for the oppressed and his vision of a unified, independent nation. He famously stated, "Be the change you wish to see in the world," which serves as a call for self-transformation as a foundation for societal change. Gandhi’s approach points out leaders who understand and share the feelings of those they lead can foster trust and loyalty, enabling collective commitment to shared goals.

2. British Prime Minister Winston Churchill inspired a nation with his unyielding resistance and genius use of rhetoric during World War II. A study by the University of Minnesota on leadership communication noted inspirational speeches that convey hope and resilience can increase confidence, particularly throughout crises (Strohminger & Nichols, 2014). Churchill’s speech, "We shall fight on the beaches," is an example of how his leadership relied on the power of language to motivate a war-weary public to tolerate hardship with resilience and courage. This demonstrates how visionary leaders confront difficult times will focus on clear, powerful communication to inspire and mobilize their teams to action.

3. Martin Luther King Jr. visionary pursuit of racial equality and his moral courage transformed American civil rights. His famous "I Have a Dream" speech typifies his capacity to render a prevailing vision of a just society. His leadership embraces moral conviction in achieving social change. A study published in American Psychologist emphasizes the role of moral conviction in motivating individuals to engage in transforming behaviors (Van Kleef et al., 2019). Leaders can learn from Dr. King’s legacy the importance of having a clear, values-driven vision. By perpetuating moral principles, leaders inspire a sense of purpose that resounds profoundly with followers.

4. Eleanor Roosevelt was a champion of human rights and social equality. Her sponsorship redefined the role of a First Lady. She demonstrated compassionate leadership and the impacts it could influence in leading humanitarian effort. Such as her ability shown in development of the United Nations' Universal Declaration of Human Rights. She established herself as a beacon for humanitarian leadership. She believed that “with great freedom comes great responsibility” highlighted the importance of leaders advocating for social justice. Eleanor Roosevelt’s legacy emphasized leaders who prioritize fairness, equality, and social justice contribute positively to society. Today leaders can prioritize ethical decision making and champion diverse viewpoints.

5. Steve Jobs was known for his ability to see beyond current trends and predict future needs, bringing innovations like the iPhone to the market. Jobs stated, "Innovation distinguishes between a leader and a follower," noting his certainty of pushing limits. Research on transformational leadership highlights leaders who encourage innovation generate an atmosphere that inspires team creativity and continuous improvement (Bass & Riggio, 2006). Jobs' leadership style reveals visionary leaders anticipate and actively drive change. Leaders who encourage their teams to foster innovation enable a culture of experimentation.

Visionary leadership is psychologically sound and an effective style validated by scientific studies. Research established by Bernard Bass, expresses visionary leaders inspire followers by ideal influence, inspiring motivation, intellectual stimulus, and personalized attention. Visionary leaders provide a sense of purpose, challenge norms, and show an obligation to the well-being of their followers (Bass & Riggio, 2006). These qualities resonate deeply and foster loyalty and performance in followers, leading to organizational success.

Emotional intelligence plays a critical role in visionary leadership. According to Daniel Goleman, a leader’s self-awareness, empathy, and ability to manage relationships are vital for creating a vision that others are willing to follow. Leaders who exhibit high emotional intelligence are better equipped to inspire trust, commitment, and collaboration (Goleman, 1998).

One may consider how historical lessons can be applied pragmatically in today’s modern leadership. Building on these historical lessons, today’s leaders can improve their leadership styles and prepare for future challenges with the following actionable steps:

 Articulate a Compelling Vision. Begin with a clear understanding of your values and long-term goals. Use visioning exercises to crystallize what you want to achieve and communicate this vision to your team in a way that resonates emotionally.

 Cultivate Emotional Intelligence. Practice self-awareness, empathy, and active listening. Developing these skills will enhance your ability to connect with your team, understand their motivations, and foster a supportive environment.

 Encourage Innovation and Embrace Change. Create a culture that values creativity and experimentation. Reward team members who take calculated risks, and celebrate successes and failures as learning opportunities. Regularly encourage out-of-the-box thinking to stimulate innovation.

 Model Integrity and Moral Courage. Reflect on your core beliefs and let them guide your decisions. Lead by example, and be willing to take a stand for ethical practices. Inspire your team by showing that integrity is non-negotiable, even in difficult situations.

 Invest in Resilience and Self-Care. Foster resilience by providing support systems within your team, recognizing achievements, and encouraging a growth mindset. Emphasize the importance of self-care and mental health to maintain peak performance, especially during challenging times.

In studying historical visionary leaders, one common theme emerges: each of them embraced a higher purpose that transcended individual gain, focusing instead on creating meaningful change. Today’s leaders can cultivate resilience, empathy, and innovation to guide their teams through the complexities of the modern world. Leadership requires not only vision but also the courage to act on it. By adopting these traits, leaders can prepare themselves for future challenges and inspire a new generation of visionary thinkers and doers.

Take the first step today by reflecting on your values and defining a vision that aligns with your personal and organizational goals. Embrace the spirit of historical leaders and cultivate a leadership style that drives progress and inspires lasting impact. Your journey as a visionary leader begins now—rise to the challenge and lead with purpose.

Warm Wishes,

Peter

Copyright © 2024 Praxis Advisory. All Rights Reserved.

Dr. Tarhanidis is a distinguished senior strategy and operations executive, trusted industry advisor, dedicated board member, and a well-respected academic. Influences purposeful action among leaders in advancing healthier firms and society.

The Matt Walsh Show Highlight On US Sports: This is what comedians should be doing on The View

 

Norm Macdonald - The master at work. RIP
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High Intensity Health Highlight on US Sports: The LDL Paradox: 50% of Heart Disease Patients...

 

High Intensity Health Now Streaming On US Sports Radio

 

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US Sports Martial Arts: What Are the Best Cardio Drills for MMA? and Rodtang Didn’t Expect THIS From Takeru 😳 Kickboxing Full Fight

 

Baseball, Softball, Spring Football and More! We're talking about it on US Sports Radio

 

• By Owen Reilly

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In MMA, Cardio is one of the most important factors that can decide the outcome of a fight. To many fighters, cardio is a part of a daily routine that is a mandatory part of their training. However, those with the best cardio at both the professional and amateur levels specifically train cardio that applies to MMA. Although jogging a few miles is great cardio in general, it may not be the most efficient and effective way to spend your time. In this blog, we review five of the best cardio drills that are specific to MMA.

Assault Bike Intervals

The assault bike provides fighters with an amazing cardio workout while also building muscle groups in the legs, arms, and back. It utilizes ‘air-based’ resistance meaning that the faster and harder you pedal, the more resistance the bike will provide. Furthermore, the exercise has a very low impact on your body compared to a high-impact exercise such as running. Three to five rounds of three to five minutes with a 30 to 60-second rest in between each round is a good routine that mirrors the timing and intensity of an actual MMA fight.

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Jump-Rope

Using a jump rope to improve your cardio is another exercise that offers ‘MMA specific’ benefits for training and competing. Firstly, Jumping rope allows you to work on your footwork and agility skills while also improving your hand-eye coordination. This exercise, though considered to be high-impact, improves your explosiveness and strengthens your leg muscles. The portability and cheap cost of the jump rope also make this exercise widely available to those who train in mixed martial arts. Specific jump rope drills include high-knees, skipping, the side swing crossover, and the boxer step drill. Three to five rounds of three to five minutes with variations in the specific jump rope drill you are doing should provide an adequate workout for those training and competing. 

Hill Sprints and Stair Runs

Stair runs and hill sprints, similar to the jump rope, improve your cardio, footwork, and agility. These two similar exercises offer more examples of a high-intensity, high-impact workout that greatly increases your leg and core strength. The added mental fortitude gained from repeatedly running hills or stairs will also help you when fighting through fatigue in competition or practice. Doing these exercises in intervals will also further increase your body's ability to recover after short intense bursts of energy. 20-30 seconds of sprinting coupled with 30-60 seconds of rest throughout five to twelve rounds will greatly improve your body's anaerobic ability. 

Swimming

Swimming is a full-body, low-impact, aerobic workout that improves both your endurance and strength. Swimming also increases your lung capacity and ability to control your breathing, both of which, are crucial in a competitive fight. The various styles of swimming also allow you to target specific muscle groups based on your needs. Swimming can also be used as a form of active recovery from the damage acquired in training while still building on your endurance and strength. Whether you are swimming long distances, for speed, or merely treading water, swimming offers a kind of resistance training that is unique in the sense that you are working nearly your entire body. 

Shark-Tank Drills

Shark-Tank Drills include having one individual fight against multiple opponents in a specified amount of time. The constant stream of opponents greatly improves endurance and elevates your ability to fight through adversity. These drills perfectly mirror the intensity and level of cardio necessary for competitions. It also allows you to work on actual MMA techniques while fatigued. This drill is, however, very high-impact and puts immense stress on the body. Despite this, the benefits of improved cardio, the chance to refine your techniques, and the opportunity to fortify your mental strength make shark-tank drills an incredibly useful tool when preparing for competition.

Each of these drills provide the high-intensity, explosive experience that you will undergo when training and competing. With almost every fighter continuously working on their cardio, training intelligently is crucial, and adhering to these workouts will provide you with a slight edge over your opponents. For more tips and technical training, check out the link below to see the wide variety of courses that Coachtube has to offer:

CoachTube Martial Arts.

US Sports Volleyball: The Complete Exercise Program for the Female Volleyball Player and Orlando Valkyries VS San Diego Mojo HIGHLIGHTS

 

by Brian Gimmillaro

A variety of exercises that are designed to help physically developed women volleyball players at any level of fitness

The Coach

Brian Gimmillaro

Head Coach of Women's Volleyball at Long Beach State

"Regarded as one of the top volleyball minds in the country, Brian Gimmillaro will have administrative oversight of both the beach and indoor volleyball programs at Long Beach State. Honored in 2008 with induction into the AVCA Hall of Fame, Gimmillaro has led his Alma Mater to three NCAA Championships and eight Final Four appearances in women's volleyball, and will help usher in a new era as the leader of an emerging sport in sand volleyball.

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Long Beach State has a tremendous tradition of producing fine beach volleyball players that have found great success worldwide.

That list would certainly include Misty May-Treanor, arguably the greatest women's beach volleyball player in the world. May-Treanor is the all-time tournament wins leader in both professional and international competition, and with her partner Kerri Walsh, will be attempting to win a third straight Olympic Gold medal in London in 2012 after reaching the sport's pinnacle at both the Athens Olympics in 2004 and the Beijing Olympics in 2008.

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May-Treanor's journey started at Long Beach State, where as a two-time National Player of the Year, she led the 49ers to the first perfect record in NCAA history on the way to a National Championship in 1998, Gimmillaro's third title.

Many other players have starred in beach volleyball after working under Gimmillaro's tutelage as well. Jenn Snyder and Brittany Hochevar are both among the nation's top money winners in professional beach volleyball. Alicia (Mills) Polzin was a member of Gimmillaro's first NCAA championship team in 1989, and has competed in beach volleyball for over 20 years.

Gimmillaro has been consistently one of the best coaches in the indoor game as well. He ranks 14th in Division I history with 789 career wins, and ranks in the Top 10 among active coaches in both total wins and winning percentage at the Division I level.

Gimmillaro graduated from Long Beach State in 1970 with a Bachelor of Arts degree in Economics. Gimmillaro has two children, a son, Stefan, and daughter, Lauren."

 

US Sports Softball: How to Create Runs on the Softball Basepaths and #2 Texas vs #3 Florida 2025 Highlights

 

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• By Grant Young

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Because the bases in softball are 60 feet away from each other, there’s a common misconception that softball baserunning isn’t as important a part of the game as hitting, fielding, or pitching. 

Yet, any coach who believes that’s true is doing themselves a disservice when it comes to maximizing their own team’s potential. 

A softball team’s ability to run the bases well can spell the difference between winning and losing. And because softball is a game of inches, learning how to teach and practice the fine details of baserunning (such as being able to slide effectively, crafting ways to score from third base, and communication between coaches and baserunners (and between baserunners and other baserunners)) could steal your team some wins throughout the course of a season; especially in the postseason, when the margin between teams is often minuscule.

And Wade Womack knows this better than just about anyone else. 

Coach Womack has been a head coach of various high school women’s softball programs for over two decades and has been running the Dripping Springs High School’s softball program in Dripping Springs, Texas, for over 10 years alone. Coach Womack has guided two teams to the State Tournament at Medina Valley and won the State Championship in 2007. 

This past 2024 softball season, Coach Womack’s Dripping Springs team won the 6A District 26 Championship. Head coach Wade Womack was named the district’s Coach of the Year. 

Coach Womack believes that the secret to his sustained success has been the advantage his teams have over opponents on the basepaths. He imparted a few of his best baserunning lessons and insights in his ‘Creating Havoc on the Basebaths & Other Philosophies’ course from the Texas High School Coaches Association. This course is a gold mine for any softball coach who wants to turn their team’s baserunning into a lethal winning weapon.

15 Ways a Runner Can Score From Third

US Sports Softball Feat. #2 Texas vs #3 Florida 2025 Highlights

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While Coach Womack noted that there are probably some ways a runner can score on third that he missed, the fact that there are 15 is pretty astounding. In fact, we’ll note that Coach Womack missed a balk, so there are at least 16 ways a runner can score from third.

But Coach Womack’s 15 ways are: base hit (including single, double, and a triple), sacrifice fly, passed ball, wild pitch, obstruction, suicide squeeze, safety squeeze, fielder’s choice, straight steal of home, delayed steal of home, error off a batted ball, catcher overthrows pitcher after the pitch, catcher throws ball away on attempted pickoff, 1st and 3rd base strategies/set plays, and bases loaded walk/hit by pitch. 

And the reason Coach Womack brings these up are to highlight the importance of getting runners over to third base. Especially for a team that is more focused on creating contact and playing small ball as opposed to driving the ball out of the yard, a main focus of yours should be getting runners over to third base at all costs. 

Especially in the game’s lower levels, where mistakes among fielders and pitchers are more common, getting a runner to third base is nearly as good as scoring them outright. 

4 Bag Fly Ball Base Running and Communication Drill

In his course, Coach Womack details a drill that he likes to use to instill proper base running techniques and outfield communication among his players. He calls it the 4 bag fly ball base running and communication drill.

It begins with players starting at all four bases. From there, the drill starts with the runner at home running out a ground ball to first then turning inside after hitting the bag, in order to assess whether one of the middle infielders is being lazy and allowing an opportunity to steal second. 

After that, the runner who started on first will simulate a fly ball getting hit, where they get halfway to second base and watch to see whether or not the ball is caught. 

After that rep, the runners at second will practice tagging up and heading to third. When the ball is hit or thrown into the outfield, the runner will watch the ball with their drive foot always pointing to the next bag. As soon as the ball is caught, the runner should tag up and go for third. 

And the runner at third base will tag up and advance in the same way when it’s their turn. 

In addition, Coach Womack notes that while doing this drill, he’s hitting the fly balls between outfielders in two positions (ideally center and right field), and having them practice communication with one another.

Sliding

Coach Womack notes that learning how to slide properly is not only a crucial part of being a good team on the base paths, but it’s also integral to keeping your players safe.

One of Coach Womack’s rules is that players are not to slide head first into home plate under any circumstance. He also notes that coaches should be instructing players to slide to the outside of every bag, in order to best avoid the tag during a throw.

The one exception to this is if the runner is sliding into second base and the second baseman is coming toward the bag to cover. In this situation, the runner will likely want to slide toward the inside of second base in order to be as far away from that tag as possible. 

Another reason to slide to the outside of home plate is because, even if the catcher is obstructing the bag, that call rarely gets made (especially at the high school level). 

Incorporating these tools from Coach Womack is a great way to improve your team’s baserunning and begun running your way to wins.