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
Showing posts with label football combine tests. Show all posts
Showing posts with label football combine tests. Show all posts
Friday, May 29, 2009
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
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
Thursday, January 24, 2008
How to Run a Fast Short Shuttle
The Combine Short Shuttle test is a test of agility, quickness and change of direction.
Today I spent over an hour teaching my NFL Combine athletes the nuances of this test. There are so many details on how to run a fast time in this test we could be here for a long time. So much that this test technique took the longest of all tests on my Combine Freak DVD (http://www.combinefreak.com/)
Now let me share with you one tip that will help you shred time off your shuttle.
The tip is the pivoting of the inside foot when performing the shuttle turns. The inside foot needs to pivot or rip around in the direction you need to go. This helps open the hips in the opposite direction, increases the torque of the turn and ultimately allows for a quick crisp turn.
So be sure to practice this tip and your times lower quickly. I taught this last weekend to some high school athletes preparing for the NIKE Combines and they each took 2 tenths off there times following this technique tip alone.
This is just one of many test technique tips that I can give you to shave time off your shuttle. For all my other secrets get my Combine Freak DVD by clicking here http://www.combinefreak.com/ .
Keep training hard!
Mike Gough
http://www.speedtoolsusa.com
http://www.procombinetraining.com
http://www.combinefreak.com/
PS: My Speed Tools speed ladders are hot! Get yours today right here http://www.speedtoolsusa.com/agility-ladder.php
Today I spent over an hour teaching my NFL Combine athletes the nuances of this test. There are so many details on how to run a fast time in this test we could be here for a long time. So much that this test technique took the longest of all tests on my Combine Freak DVD (http://www.combinefreak.com/)
Now let me share with you one tip that will help you shred time off your shuttle.
The tip is the pivoting of the inside foot when performing the shuttle turns. The inside foot needs to pivot or rip around in the direction you need to go. This helps open the hips in the opposite direction, increases the torque of the turn and ultimately allows for a quick crisp turn.
So be sure to practice this tip and your times lower quickly. I taught this last weekend to some high school athletes preparing for the NIKE Combines and they each took 2 tenths off there times following this technique tip alone.
This is just one of many test technique tips that I can give you to shave time off your shuttle. For all my other secrets get my Combine Freak DVD by clicking here http://www.combinefreak.com/ .
Keep training hard!
Mike Gough
http://www.speedtoolsusa.com
http://www.procombinetraining.com
http://www.combinefreak.com/
PS: My Speed Tools speed ladders are hot! Get yours today right here http://www.speedtoolsusa.com/agility-ladder.php
Tuesday, December 18, 2007
The Pro Agility Shuttle
Yesterday I was poking around online and found a video on a high school football combine website that made me scratch my head. Let me tell you why…
They had a coach/trainer/timer (not sure his specific title) miked up coaching some high school players through the pro agility shuttle. He was telling them to do everything they should not do!!!
If you have watched my new DVD “The Combine Freak” you will know what I am talking about as I point out some techniques that others teach that are killing your time and I show you how to fix them.
He was actually adding 4+ tenths to their times with his techniques. Adding steps, the turns, foot placement, everything he said was NOT what they should be doing. And what happened? At the end of the video clip they showed the first athlete run the shuttle, he was all over the place, slipping in the turns, and adding steps here and there. He almost ran over the guy timing because of these techniques (maybe he did it on purpose!).
In addition the worst thing to do right before you test is to have some trying to coach you up. Perfection takes time.
I am the first to be open to new techniques and must admit that my training techniques are the accumulation of years of learning from others and dissecting video myself. Point is that my technique works.
Don’t waste your time and effort practicing the wrong way to perform the shuttle, when with a click of a remote control you can learn the right way.
Get the Combine Freak Combine preparation DVD today before your testing day has come and gone and you are left there on the field saying I should have listened to Mike.
www.combinefreak.com
They had a coach/trainer/timer (not sure his specific title) miked up coaching some high school players through the pro agility shuttle. He was telling them to do everything they should not do!!!
If you have watched my new DVD “The Combine Freak” you will know what I am talking about as I point out some techniques that others teach that are killing your time and I show you how to fix them.
He was actually adding 4+ tenths to their times with his techniques. Adding steps, the turns, foot placement, everything he said was NOT what they should be doing. And what happened? At the end of the video clip they showed the first athlete run the shuttle, he was all over the place, slipping in the turns, and adding steps here and there. He almost ran over the guy timing because of these techniques (maybe he did it on purpose!).
In addition the worst thing to do right before you test is to have some trying to coach you up. Perfection takes time.
I am the first to be open to new techniques and must admit that my training techniques are the accumulation of years of learning from others and dissecting video myself. Point is that my technique works.
Don’t waste your time and effort practicing the wrong way to perform the shuttle, when with a click of a remote control you can learn the right way.
Get the Combine Freak Combine preparation DVD today before your testing day has come and gone and you are left there on the field saying I should have listened to Mike.
www.combinefreak.com
Sunday, December 16, 2007
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
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
Sunday, December 09, 2007
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
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
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