How to Run Faster

I am often asked and e-mailed by athletes, parents and coaches what they can do to run faster. It seems like everyone is is feeling the need for speed these days. Whom can blame them, it what separates the pros from the joes!

So here are three things you can do that will have you running faster:

Work on Your Arm Mechanics - Too many athletes have poor running technique. If you are not efficient, you are wasting energy and slowing yourself down. The arms should be at a 90 degree angle while running. The should swing from the shoulder maintaining that angle. This will help drive and propel the body forward. Many athletes chop their arms which is wasted energy and not efficient.

Use Resisted Sprints to Increase Speed - Resisted sprints provide huge returns in terms of speed development. They teach the body the feel of foward body lean and acceleration angles. I use resisted sprints with the Speed Tools Speed Resistor. We use these everyday at my Athletic Edge Sports Training Center. We perform 15 yard resisted sprints with the speed resistor with good form.

Train the Core - When I tell athletes this they usually think of a ripped six pack. You need to train your core for movement and performance, meaning train the abs, obliques, hip flexors, back erectors, and glutes explosively for movement. So leave the crunches behind, and start training the core with med balls and dynamic movements such as overhead toss situps, russian twists, and rotational throws. These will develop power in your core and help you run faster.

Summer Training
The summer is ticking away! What are you doing to make yourself better this summer? If you are looking for an edge on the competition check out Training for the NFL program, it gives you the specific training routines I use down here with my athletes preparing for NFL training camp. It even includes my position specific conditioning protocols.

Where can you get a 4 phase training program that gets incredible results for such a great price?
Train Hard!

Mike Gough BSc, CSCS
http://www.procombinetraining.com/
http://www.combinefreak.com/
http://www.speedtoolsusa.com/

PS. Don't forget to get your Speed Tools Speed Resistor today to start getting faster!

My NFL Draft Experience

Whew! What a weekend that was! Last Wednesday my wife and I travelled to New York City for the 2009 NFL Draft. This year was a special year for me as my client Eugene Monroe was invited by the NFL to be there. Eugene and his agent Sunny Shah of 320 Sports invited my wife and I up to take it all in.

We arrived Wednesday in the afternoon, settled into the hotel then went downstairs to see Eugene, and another one of my clients Josh Vaughn, a RB from Richmond. We met up with them later at a nightclub called TAJ where 320 Sports was having a pre draft party. It was a fun night and a pleasure to meet Eugene, family and friends.

Thursday and Friday we poked around NYC taking int he sights which was highlighted by a dinner at TAO. If you have never been to TAO you need to go there at least once, it is awesome.

Before I knew it the big day was here, we all met down in the lobby at 11am to get our credentials and tickets for the draft, then went to the westin to have a family and friends lunch with Eugene and all the other invited players put on by the NFL. After lunch we were shuttle to the Radio City Music hall for the draft to begin.

The atmosphere at the hall was awesome. There were crazy fans yelling running around with their teams jerseys on. It was cool to see ESPN's Mel Kiper, Todd McShay, Chris Berman, Chris Mortensen along with NFL Network's Mike Mayock, Jon Gruden, and other tv personalities. we found our seats and the draft started.

There was not much suspense for the first pick Matthew Stafford, as he had already reached a deal with the Lions. The 2nd pick was St.Louis whom I thought might take Eugene, but they passed and selected Jason Smith of Baylor. Then came the out of the sky picks of Tyson Jackson (Chiefs) and Heyward-Bey(Raiders) which threw a wrench into things. Then the Jets moved up for Mark Sanchez, and finally with the 8th pick Eugene was selected by the Jacksonville Jaguars.

When the Commissioner made the selection and said Eugene's name I was very happy, excited and proud. He had worked so hard to make this happen, I was happy he had his family and friends there to share it with. He was speechless, excited and emotional. His journey for now is over. He has a new home in Jacksonville.

A new chapter begins this Thursday, when he has mini camp. Knowing Eugene, nothing will change he will still be the hard working, grinding athlete he has always been.

Later that night I was at dinner and I got a text that my other OT prospect Sebastian Vollmer was selected in the 2nd round by the New England Patriots. This is another great story as he was born and raised in Germany, and started this season as a Free Agent rated prospect. In my next post I will tell Sebastian's story.

Got to run, that's all for now.

How to run a faster 40 yard dash

The past couple of weeks I have been working with some athletes that are having trouble with the back end of their 40 yard dash. When analyzing their 40 yard dash their 10 and 20 yard time were right in line with running a good 40 yard dash time, but the final result was not what I had expected. The 40 yard dash time was just too slow.

So with a good 10 and 20 yard split time, I watched video of them running to see what I could find that was holding them back. What I found with both athletes was their stride length was short for their top speed phase, and when watching the video the problem was existing from their arm action.

There arms were short and quick, causing their legs to be the same... Not good if you are looking for stride length during the last 15 yards. So we went to work, I told them to exaggerate the arms in the final 15 yards, creating a longer swing of the arms, to focus on pulling the arm back while the other fires forward, and the result was astonishing.... A faster 40 yard dash!

Both athletes applied this technique in training and on testing day with great success. If you are having issues similar to them you should try this technique.For more tips like this get my Combine Freak DVD where I teach you all the compnents to running a fast 40 yard dash!

Train Hard!
Mike Gough BSc, CSCS

http://www.procombinetraining.com/
http://www.combinefreak.com/
http://www.speedtoolsusa.com/

PS. Check out our speed sleds, if you are up to the challenge! Get the Sled to lower your 40 yard dash

Biggest Speed Training Mistakes

Last week I had the honor of speaking to the football players at a local high school. There coach called me and asked me if I could come in and talk to the athletes before they were about to time some 40 yard dashes.

I went through a quick tutorial on the 40 yard dash start position trying to give these young atheltes some technical cues they could put to work right then and there to run a faster time. It was a cliff notes version of what I cover in my Combine DVD but I hit on the major tips.

The coach then asked me what were the biggest problems that hindered speed development in athletes. I responded with a lack of flexibility and arm mechanics...

Athletes as a whole don't stretch enough or not at all, they are tight and stiff, and especially high school athletes whom are going through growth spurts tend to be very inflexible. I told the athletes that flexibility training is THE most overlooked component of speed training. So if you want to get fast... Get flexible!

Arm mechanics especially in the top speed phase of the 40 yard dash can either make or break your time. I see too many athletes running with a short choppy arm swing. This short arm movement shortens your stride length, so at top speed when you want to open your stride up, you are shortening it and losing speed. Next time you run when you reach full speed exaggerate your arm swing to run a faster time.

Summer football training is just starting, if you need a surefire program to make the most of your training and train like an NFLer get my Training For The NFL Program.

Speed Sleds

Check out our speed sleds, if you are up to the challenge! We use these sleds daily to increase acceleration off the start. Get the Sled to lower your 40 yard dash

40 Yard Dash Training Equipment

I hope all of you are having a great holiday. This is a busy time of year for me with my athletes preparing for the NFL and CFL combines...

But I have a special pre launch announcement just for you...

Over the years I have been helping athletes all over the world get faster, stronger and more powerful while becoming better athletes. Now I am lauching a set of new tools to help you become explosive and flat out fast.

Mike Gough's Speed Tools is my own line of speed training gear that is designed to get you FAST.

Chutes, Sleds, Ladders, Hurdles, and much, much more to help you unleash your athletic potential.

Check it out at http://www.speedtoolsusa.com/

You will not be disappointed as this equipment is heavy duty and the exact training gear I use with my athletes down here. It has been battle tested by the best.

http://www.speedtoolsusa.com/

Train Hard,

Mike Gough
http://www.speedtoolsusa.com
http://www.procombinetraining.com
http://www.combinefreak.com
PS: If you are looking to imprve your 40 yard dash then check out my Speed Tools Agility Ladder http://www.speedtoolsusa.com/agility-ladder.php

How to Train for the Football Combine Tests

How an athlete performs at a football combine can be critical in their football career. Football combines consist of the following tests: 40 yard dash, vertical jump, broad jump, bench press, pro agility shuttle, three cone agility, and 60 yard shuttle. The better the athlete can perform in each of these 7 tests the better their chances of playing football at the next level whether that is high school to college, or college to the NFL.

Football combine performance enhancement is twofold. The athlete needs to train to enhance their raw strength, speed, agility power and flexibility. The athlete also needs to master the proper technique for each test, ensuring that the test is performed in the most efficient manner. This will lead to a knockout football combine performance.

Football Combine Training

Training for the football combines obviously is different than training for the sport of football. The athlete needs to be a polished blend of speed, agility, power, quickness, and athletic fluidity. Training must reflect these qualities.

Movement skill training, encompassing speed, agility, quickness and foot speed are major areas of focus when training to test at a football combine. These components can be enhanced with training using ladders, speed chutes, speed resistors, and various cones drills. This will allow the athlete to move more efficiently allowing the athlete to perform the tests with better technique.

Developing and enhancing explosive power is also a very important aspect of an athlete’s combine training. Plyometrics are a training method that I use when preparing athletes for the NFL Combine. They help enhance the vertical jump, broad jump, and the 40 yard dash.

Strength development is important as it is a component of increasing explosive power. For the bench press test, both max strength and muscle endurance training should be performed to increase reps performed.

Flexibility training should be performed daily to help increase range of motion. An increased range of motion will enhance speed, agility, and power development.


Football Combine Technique Training

Regardless if you trained to enhance your speed, agility and power, technique training specifically for the combine tests can greatly lower testing times and increase jump height and bench press reps.

Specific test technique cues can limit extra steps and decrease times. By working and refining the specific proper technique for each test you will perform the test more efficiently.

When training the technique for each test, breaking the test up into phases and refining each phase is the best way to make the biggest gains to the whole test. Perfect each phase the move to the next.

Having a systematic step by step protocol for each test is essential to performing at your best. This decreases your nerves as the test becomes a routing that you have repeated hundreds of times during training.

Mental thought processes prior and during each test can limit nerves and increase performance. One two or three simple thoughts provide focus and helps block out negative thoughts and distractions.

By working on the physical and mental technique cues, perfection in each of the tests can be achieved.


Football combine training is twofold. For a knockout combine performance both training and technique refinement should be performed. By training both of these areas you will ensure that you are fully prepared for the biggest test of you life.


NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com where you can signup for his free 40 yard dash and combine training newsletter.
For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com

The 40 Yard Dash... Like Riding a Bike???

A funny thing happened the other day. Jon Corto who was the "Combine Freak" in my new DVD had a workout with the New York Giants on Tuesday. He and two other safeties were brought in to get a look. Surprisingly Giants Head Coach, Tom Coughlin conducted the workout.

Jon said they put him through 45 min. of positional drills then out of the blue Coughlin said, "get on the line to run a 40 so we can see how fast you are". Now Jon has not run a 40 yard dash since last March when he lit up the Syracuse Pro Day. So he was taken off guard and said he panicked for a second and scramble to focus on the proper technique. The other two players at the workout were even more stressed, as on was a 13 year vet who has not had to run a forty yard dash in a long, long time.

The panic for Jon did not last long. he got his head into it worked through a couple of starts then hit a decent 40 yard dash in the high 4.5's. He said that all the training with me, ingrained the technique cues into his memory, and he said when he is 50 years old he will still remember my 40 yard dash technique.

Jon told me later it is was "just like riding a bike" executing a close to perfect 40 yard dash.

If you want to learn these powerful 40 yard dash technique cues that will soak into your brain and allow you to run a great time, get the Combine Freak DVD .

Train Hard,

Mike Gough


About the Author: NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com/ where you can signup for his free 40 yard dash and combine training newsletter.
For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com/

How to Run a Faster 40 Yard Dash at Football Combines

How to Run a Faster 40 Yard Dash

The 40 yard dash has become the gold standard of football tests and can make or break an athlete’s football career. It is one of the most popular tests performed each year at the NFL Combine.

Many football players are looking for ways to improve their 40 yard dash time prior to attending football combines. By improving specific technique aspects and performing the proper training, 40 yard dash times can be greatly lowered.

Technique for the 40 Yard Dash

By refining the specific technique for the 40 yard dash, times can be greatly improved. Technique cues such as starting stance, first step length, countermovement, arm action, and breathing are some of the key factors in improving the 40 yard dash.

The starting stance of the 40 yard dash is extremely important as it is the foundation for a great time in the 40 yard dash. Each athlete should try to limit countermovement off the start as the timers go on first movement, so if there is countermovement valuable time is given to the timers.

After the start the first step is vital to get an explosive start to the 40 yard dash. The step must be the right length and the right angle for a great start.

One of the most important techniques cues for the 40 yard dash is the breathing technique that is used. A specific breathing pattern will ensure the athlete does not tighten up leading to a great time and technique.

The more technique flaws that can be corrected the more efficient the athlete will run.

Training for the 40 Yard Dash

The other aspect for improving the 40 yard dash is using training methods to increase speed, acceleration, power and flexibility.

Speed and ultimately acceleration training are key methods to enhance a 40 yard dash result. Speed training emphasizing on forward body lean, stride frequency and stride length will improve times.

Flexibility is one of the most over looked aspects of 40 yard dash enhancement. By increasing flexibility in the hips, legs and upper body speed will be enhanced.

By focusing on both the technique and training aspects of the 40 yard dash, a great time can be achieved. The athlete must become a student of the 40 yard dash learning and practicing perfection.

NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com where you can signup for his free 40 yard dash and combine training newsletter.

For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com