Football Combine Training Tips for Athletes and Coaches

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Football Combine Training Tips for Athletes and Coaches Derek M. Hansen @DerekMHansen www.sprintcoach.com www.strengthpowerspeed.

1 Football Combine Training Tips for Athletes and Coaches Derek M. We are well into the training period for athletes hoping to shine in a Football Combine or their Pro Day event. Athletes understand that a fantastic combine performance can draw attention to them as a potential talent and earn a draft position. Even if they do not get drafted, they may still earn an opportunity to attend a mini-camp or private workout for further evaluation. However, players are also aware that a horrible combine performance can put 10-foot pole marks all over them and weaken their chances to earn a significant signing bonus or even get drafted at all. Hence, this is an important period to refine technical qualities and ensure combine performances reflect their true abilities and full potential on the field. While we cannot overlook the fact that combine performance has no direct bearing on the probability of success in professional sports, it must be acknowledged that perceptions can be influenced by displays of exceptional athleticism. I chose to write this article to raise awareness in regards to what athletes and coaches should prioritize when engaging in Combine training. In many ways, it mirrors the approach of a multievents athlete in Track and Field. There are several individual activities to prepare for and there is limited training time and energy to perfect each event. An organized, well-planned approach that identifies both the talents and deficiencies of the athlete is necessary to ensure an optimal performance on the day. Additionally, there are many myths and oversimplifications that I 1

2 hear about from athletes when discussing their approach or the approach of their combine guru. I think it is very important for athletes to take into consideration all of these issues when not only choosing a coach or trainer, but also when engaging in a training program over the next six to ten weeks. Caveat emptor or Let the buyer beware certainly applies in this case. I have provided some key points below to be considered when engaging in a combine preparation process. These are not the typical pointers you will hear from conventional combine coaches, but I would argue that an unconventional approach may yield some of the biggest improvements in such a short training window. 1. Use Sprinting as a Foundational Training Element Because coaches and athletes are rushing to get all of the tests covered and all of the training qualities optimized from Day 1, it is often difficult to prioritize one test or one quality over others. Training Socialism can often be a problem and can limit the development of key performance characteristics that provide transfer to other events. Sprinting improvements will obviously help with 40 Yard Dash performance, but also contribute to shuttle run tests, jumping movements and on-field drills. I could even argue that sprinting improve central nervous system function and contributes to a strength reserve that improves bench press repetition results. As such, I always build my program around the sprint training sessions. And let s face it, if someone runs a horrible 40 Yard Dash, it can really expose a critical deficiency and drop their draft stock immediately. While this may only be two to three-tenths of a second off of their expected performance, it can create a lifetime of regret. Acceleration work over 10 to 30 yards may be all that is required to improve an athlete s ability across a wide range of tests. This can be done two to three times per week during a training period progressively building up volume while correcting technical issues along the way. 2

Moderate loading using a dragging sled can be applied periodically to provide resistance, improve acceleration posture and simply provide a varied stimulus during the sprinting sessions.

3 Moderate loading using a dragging sled can be applied periodically to provide resistance, improve acceleration posture and simply provide a varied stimulus during the sprinting sessions. I also encourage athletes to wear track spikes on a rubberized track surface for at least one day per week to take advantage of the shorter ground contact time achieved for neuromuscular conditioning purposes. If athletes can experience a more responsive ground contact during training, I believe it is worth the expense of buying a relatively inexpensive pair of track spikes. 2. Don t Stray Too Far Away from an Athlete s Natural Patterns Performance coaches often boast how they will transform an athlete into an elite performer and may even tell an athlete their previous movement strategies were deficient or dysfunctional. While this sounds good for the Instagram page and the before-after videos, we must not forget what got an athlete to this point in their career. If an athlete is being considered for an opportunity to play at the next level, it is highly likely that they have been doing some things right up until this point. Your job as a coach or combine trainer is to figure out where you will get the biggest bang for your buck in the short window of opportunity that you have, without messing up the natural talents of an athlete. Very quickly, you have to decide what is egregious and inefficient, and what is simply an inconsequential idiosyncrasy. And the earlier you identify and address the problem, the easier it will be to incorporate a new technical model and achieve retention that will carry over into their combine performance. Some things are worth slowing down the project and correcting. Other 3

4 things are not worth the effort. A good coach will know where to allocate time and effort, as well as what to change and what to leave alone. 3. Making Use of Starting Blocks Having been nurtured as a Track and Field sprint coach, I am intimately familiar with the coaching of starts with starting blocks. The blocks assist with a powerful horizontal push, eliminating the chance of slipping, for the sprint start. Starting blocks replaced the digging of holes in a cinder track surface that was common in the early 1900s. But in both cases, the starting action is assisted by a supportive environment that eliminates slipping and encourages a powerful start. I use the same setup and technical cues with a four-point start supported by blocks as I eventually use for a three-point start. The angles achieved at the knee joint and hip joint will be relatively similar. Thus, practicing over numerous repetitions with a more stable four-point stance with starting blocks allows the athlete to focus on key technical elements required for smooth and effective acceleration mechanics, while not obsessing over balancing in a less stable three-point stance. As you progress through your training period, you would naturally transition out of using starting blocks to doing the majority of your starts with a three-point stance, rehearsing your set-up, set position and departure from the stance. For track sprinters who are intimately familiar with the use of starting blocks, I have never had an issue transitioning them to an effective three-point start. The key elements of an effective start have already been ingrained into their muscle memory. 4

4. Agility Tests Hip Height and Cadence One of the most interesting tendencies I witness with coaches or athletes approaching the pro agility test or short shuttles is that people often desire to

5 4. Agility Tests Hip Height and Cadence One of the most interesting tendencies I witness with coaches or athletes approaching the pro agility test or short shuttles is that people often desire to take an extravagant approach to stride mechanics. I hear about a secret side-step approach, a dynamic cross-over step in front of and behind the body, and a ninja-like reach for the line that puts them closer to the next cone. Often, these movement hacks take the place of a sound approach to locomotion and human biomechanics. In an effort to be different or innovative, a coach can sometimes interfere with a natural and effective solution to the challenge. Addressing the challenge of improving movement mechanics with a simple biomechanical approach is the most efficient means of advancing an athlete. Most of the time, you can watch an athlete run through a drill and identify problems with stride mechanics quite easily. You will see awkward changes in rhythm and cadence, or you will see abrupt changes in posture. Stride frequency should be relatively consistent through a drill. If the athlete s cadence is speeding up or slowing down suddenly and you hear loud, slapping footfalls, you know that energy is being wasted. Additionally, if the athlete drops down or stands up too quickly on a direction change, the movement will be posturally unstable, with the ground contacts less elastic and reactive. If you track the hip height of the athlete, you will see the smooth descent and ascension of the hips associated with a change of direction. Accordingly, stride frequency will be consistent and produce an even-sounding rhythm when synced with proper postural mechanics. I am always trying to keep the athletes in the vicinity 3 to 4 strides per second during all acceleration and agility movements. 5

5. Test Your Progress Periodically While combine preparation should not simply be comprised of repeating the tests over an over again, you should be conducting trials of tests periodically.

6 5. Test Your Progress Periodically While combine preparation should not simply be comprised of repeating the tests over an over again, you should be conducting trials of tests periodically. I have seen far too many examples of athletes being utterly shocked at how poor their results are at a combine event than I care to relay in this article. There should be no surprises. Certain tests can be evaluated weekly, such as the vertical jump and broad jump. Other tests such as the sprint and shuttle events can be timed every second week. However, smaller segments can be timed more frequently such as your 0-10 yard time or the first few segments of a pro-agility test or L-test. Each of these evaluations will begin to paint a picture of where you are at any given time during your combine preparation. These tests should also be accompanied by regular video review sessions to highlight what is looking good, as well as what can continue to be improved. Feedback of all types is critical throughout the combine preparation process. 6

6. Learn to Compete at All Times I always make a point of communicating frequently with other top professionals in the field, and I started 2018 by touching base with my good friend Coach Loren

7 6. Learn to Compete at All Times I always make a point of communicating frequently with other top professionals in the field, and I started 2018 by touching base with my good friend Coach Loren Landow of Landow Performance in Centennial, Colorado. We discussed a good deal of technical issues, but Loren was quick to point out that all athletes must be aware of what they are truly being assessed on everything when it comes to making it to the NFL. Playing in the National Football League is not simply about being athletic, it is about making good decisions, recognizing patterns and tendencies, communicating with teammates and pushing yourself to the limit, week in and week out. The pressure and stress of life in professional football is immense, and you must be up to the task. You are constantly competing with the opposition and even your own teammates. This is a fact of life. Those athletes that are well prepared in this capacity will thrive and survive. Knowing what boxes to check off for each position is a critical element for NFL draft preparation. But always remember this: You are being evaluated at ALL Times and you MUST compete! This is one of the most important aspects that cannot be measured! Loren Landow 7

8 Athletes may want to put their head down and simply focus on training during this period, but they must recognize the importance of maintaining that razor sharp edge honed by competition. It is not always about putting up numbers. It is how you handle yourself on a minute-by-minute basis when you train, compete, set goals, deal with disappointment and how you interact with others. There are going to be curve balls thrown at you all the time, and your ability to adapt and respond decisively and effectively is what will separate you from others. The conditions for testing and competition will never be perfect. But you can build an array of skills and create a mind-set during training that will prepare you for almost every scenario. In the final analysis, you have to be a great football player. Combine tests and pro days are simply hoops that you must jump through to give talent scouts some confidence in their choice moving forward. Like any tests you encounter in life literal or metaphorical you have to put your best effort forward and embrace the process of improving yourself. Talent can only get you so far and must be bolstered by other skills and intangibles that are honed and developed with a consistent, sound approach. Don t leave your fate to be decided by natural selection. 8

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