10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Copyright 2009 Athletic Edge Sports - All Rights Reserved Worldwide.

10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Disclaimer
The information contained in this educational and training manual is to be used only as a guideline and is not designed to meet the needs of the individual athlete. Before starting an exercise program, please get the appropriate clearance from your physician. By reading this disclaimer, Athletic Edge Sports LLC, its president, directors, consultants, and employees shall indemnify and saved harmless against any action due to injury, brain and spinal cord damage, paralysis, myocardial infarction, trauma to any part of the body and possible death caused as a result of a exercise program written, designed, developed or implemented by Athletic Edge Sports LLC and its employees. Furthermore, any health problems have been made aware to the clients physician which could cause such injury. In addition, this manual is Copyright. It is protected by U.S. and international copyright laws. You may not reproduce, perform, create derivative works from, republish, or distribute in any way whatsoever any materials from this manual, without the prior written consent and permission of Athletic Edge Sports LLC. Failure to comply with copyright regulations will result in criminal charges and financial penalties in accordance with the international copyright law.

Thank You, Mike Gough BSc., CSCS www.NFLCombineWorkout.com

Copyright 2009 Athletic Edge Sports - All Rights Reserved Worldwide.

10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

TABLE OF CONTENTS
10 Tips To a Great Combine Performance ...............................................................5 Introduction ...................................................................................................................6 Tip #1 Identify The Phases of the 40 Yard Dash You Need to Focus On .............7 Tip #2 Train the Agility Drills in Phases .................................................................8 Tip #3 Use Video to Correct Your Mistakes ...........................................................9 Tip #4 Clear your thoughts ......................................................................................9 Tip #5 Stretch the Psoas!...........................................................................................11 Tip #6 Use Your Head! ................................................................................................ 12 Tip #7 Train With a Speed Resistor......................................................................... 13 Tip #8 Warm up the Right Way! ............................................................................... 14 Tip #9 Train For Endurance on the Bench!............................................................ 16 Tip #10 Get a Specific Training Plan and Follow It! .............................................17 About the Author.......................................................................................................... 18

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

10 Tips To Dominate a Football Combine

Football Combines both at the high school and professional are critical in evaluating an athletes raw athleticism. Whether in high school, college or the professional ranks, an athletes financial future can be solely dependant on their combine performance. Whether it determines a starting position on the high school team, a lucrative D1 College athletic scholarship or a higher draft placement in the NFL draft the football combine tests must be studied and mastered. With so much at stake athletes need to fully prepare for these tests as they would for a test in school or at their place of work. While when you think of the combine tests it seems to be pretty simple, you run, jump, bench, shuttle, stretch. For the athlete, it is actually very complex. To have a great combine performance, you need to understand and refine the key concepts involved in each test. This manual will walk you through 10 key tips that will teach you some key pointers in achieving a great result. These are 10 tips that make you think about your technique, training, thought process, and much more. Most of all you need to put your hard work into making your testing day the best it can be. You need become a student of the combine tests, analyzing your movement and tweaking your body to achieve a personal best performance. Lets begin!

Mike Gough BSc, CSCS www.NFLCombineWorkout.com

Copyright 2009 Athletic Edge Sports - All Rights Reserved Worldwide.

10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Introduction
Everywhere you look in the football world, all we hear is about athletes combine stats. How fast this athlete is, or this athlete runs a 4.39 sec. 40 yard dash and that athlete runs a 4.40. This athlete jumps 43 vertical or that athlete has a 1010 broad jump. Speed, power and explosive are qualities coaches and scouts are looking for in football players. These qualities dominate the discussion in the football scouting world as it also dominates the game of football. Football historians state that it was the late Paul Brown of the Cleveland Browns who first started testing players. He had players run the 40 yard dash once they got to training camp. But it was not until the 1960s that the Dallas Cowboys took this one step farther by implementing the 10yard, 20 yard, and 40 yard splits for a complete speed analysis. They used the data from the 20 yard splits for their offensive linemen and the 10 yard splits for the wide receivers to gauge their burst off the line. This was the start of football combine testing. There impact on the football scouting community is still witness today as scouts place so much emphasis on the football combine tests. The NFL Combine held each year in Indianapolis, is a major player in the draft selection process and these tests are now a major evaluation tool for high school athletes looking for college scholarships. This Manual will provide the athlete, parent, trainer or coach with 10 sure fire tips to improve their combine performance.

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Tip #1 Identify The Phases of the 40 Yard Dash You Need to Focus On
The 40 yard dash has three main phases as I teach it. The Start, Acceleration and Top Speed phases encompass the 40 yard dash. To improve the 40 yard dash you need to identify which of these areas are you are your strongest and weakest components to your 40 yard dash. To identify where you limitations exist, you need to time your 10, 20 and 40 yard dashes. From there you can identify where you are losing your time in your 40 yard dash. For instance, if you are a running back lets say your 10 yard dash is 1.46, on your 20 yard dash should be ~1.1 sec. added on (2.56 sec.) and your back 20 yard dash should be around 1.9 sec. That would be a 4.46 40 yard dash. Now lets say that last 20 yard time is 2.1 sec, which produces a 4.66 sec. 40 yard dash. Thus, top speed is the issue in this case. So time your 40 spilt times and see what is holding you back and address that specific area in your training.

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Tip #2 Train the Agility Drills in Phases

The agility shuttles from my experience can be way to much technical information for the athlete to absorb in one session. The start, the turns, line touches, and foot position can be challenging. So I teach the shuttles in 3 phases for the Pro Agility 20 yard Shuttle, and in 2 phases for the 3-Cone Shuttle. For the Pro Agility - 20 Yard Shuttle: Phase 1 the start stance, takeoff, and first turn. Phase 2 10 yards across, and final turn. Phase 3 final 5 yards through the finish For the 3 Cone: Phase 1 the start stance, takeoff, 5 yards out and back to start line. Phase 2 20 yards up around and back through finish. By breaking it up like this the athlete will learn quicker and master the techniques.

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Tip #3 Use Video to Correct Your Mistakes

One of the best ways for me to show my athletes preparing for the NFL combine is for me to video them performing the 40 yard dash, vertical jump, broad jump and shuttles. We then we sit down and break down the tape over and over in slow motion to see what they are doing right and wrong. Often through video we can see many errors that can easily be corrected. Athletes are faster learner with visual teaching cues, that what make video so important about improving performance. So get your coach, trainer, parent or friend to film you performing the combine tests. Be sure to get all angles filmed, side, front back, opposite side, close up and panned out so you can completely and thoroughly analyze the video. In the 40 yard dash watch for countermovement, arm action, making sure you are firing out straight off the start. In the Vertical jump look for use of legs and arm drive, and for the shuttle look at the turns. These visuals will help you improve you technique and better your time. In my Combine Freak DVD I teach you the specific things to look for in each phase while breaking down the video. I also offer a great service to athletes out there where I will break down their film and tell them what they are doing wrong. It is a part of my Video Coaching Program.

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Tip #4 Clear your thoughts

Do you over think things? What do you think about when running the 40? Are you nervous? From my experience the 40 yard dash is something that when over thought and over analyzed can result in a poor outcome. So how do you collect our thoughts and block out distractions? Develop a routine. Think of three key thoughts. In the set position in your start do not hold it for longer than two seconds. Practice! The more 40 yard dashes you run the less nervous you will be. Take time to perform mental conditioning, thinking yourself through the 40. All of these pointers will result in a more organized thought process. The more organized and controlled the athlete is the better the outcome will be. If the athlete is thinking about 10 different thoughts to execute, nothing will be achieved. If the athlete thinks about 3 key objectives and lets the bodys muscle memory execute all others, the outcome will be successful.

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10 Tips to Dominate a Football Combine

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Tip #5 Stretch the Psoas!

Stretch the what? Yes the psoas . The Psoas Major (pronounced so - oz) originates from the lower part of your spine, crossing the pelvis and hip joints before inserting on the inside of the thigh. The Psoas is a thick, powerful muscle whose main action is to flex the hip and the spinal column. The psoas is a primary hip flexor. So a tight psoas can lead to problems in running the 40 yard dash such as: It can limit the acceleration phase by pulling the athlete upright right off the start. Decreases stride length by not allowing proper stride turnover by pulling torso down during top end speed phase. Limits power output do to decreased range of motion. A tight psoas will affect many of the other combine tests, hindering the body to jump, and change direction. By increasing flexibility of the psoas the body will be able to generate more power, acceleration and ultimately more speed. It will allow the body to achieve a more optimal torso angle, thus a better angle for forward body lean and acceleration. Stretching the psoas can be performed by following the stretch here.

PSOAS BAND STRETCH

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10 Tips to Dominate a Football Combine

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Tip #6 Use Your Head!

Using your head is always good! But in the 40 yard dash your head position will have a huge impact on the outcome of your time. You see, the head is like the first domino in a long chain. Once the head pops up, the torso straightens up, there is limited forward body lean and all acceleration is lost. This means you running a slower time then you can potentially run. When firing out of the start think of keep the chin tucked down and visualize your head like a battering ram punching through a door. This will allow you to fire out explosively without popping up. This will help to optimize your acceleration phase.

During the acceleration phase, think about keeping the head down when running the 40. A cue I give my athletes is to try to break the wind with the top of your head not your face. This cue will allow you to run with a forward body lean and keep accelerating.

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10 Tips to Dominate a Football Combine

www.NFLCombineWorkout.com

Tip #7 Train With a Speed Resistor

I like using the Speed Resistor to allow the athlete to get into a good Acceleration position when performing 40 yard dash starts. This is a great tool to develop explosive acceleration off the start. The speed resistor is a harness with attachment that a partner can apply a varied resistance to throughout a movement. In this case I suggest using this device for resisted starts for distances of 5-10 yards. With the speed resistor the athlete can get a huge forward body lean which will teach the athlete a better angle of acceleration. It also promotes a good teaching tool for the leg drive and arm action mechanics of the 40 yard dash start. This is especially a great tool for athletes that pop straight up off the start. You can also use the speed resistor to provide varied resistance to the athlete in the 5-10-5 pro agility shuttle during the start and first phase. My favorite is my Speed Tools Speed Resistor

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10 Tips to Dominate a Football Combine

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Tip #8 Warm up the Right Way!

Your warm up before a training session or before you test at a football combine in front of scouts can make or break your performance. I often see athletes warm up to much where they are tired out come time to run, or do movements that put the muscles to sleep. A warm up should be used to raise the temperature of the body tissue and prepare the athlete to perform at their peak performance. For my warm up routine I suggest a light jog, active stretching and a dynamic warm up to fire and activate the muscles. 40 Yard Dash Warm Up Routine Light Jog 5 min Active Stretching Routine with Rope Dynamic Warm Up perform 15 yards and back

High Knees

Step Pull Knee to Chest

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10 Tips to Dominate a Football Combine

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Butt Kicks

Spiderman

Opposite Arm/Leg Kicks to Eye level

Side Shuffle low and slow

High Knee Carioca

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10 Tips to Dominate a Football Combine

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Tip #9 Train For Endurance on the Bench!

The first question many athletes ask each other is What is your bench? For some reason athletes are obsessed with having a huge bench. Dont get me wrong being strong is great but when preparing for a football combine; the bench press is a test of muscle endurance. The Football Combine bench press is 225 lbs. for as many repetitions as possible. For high school athletes the weight used is 185 lbs. This once over the 12+ rep range is a test of muscle endurance. Theoretically the higher the athletes one rep max is the more reps they should be able to perform at 225 lbs. I have found that a lot of strong athletes do not have the endurance qualities to maximize that great max strength on the bench. So instead of training max strength every day we lift, I like to shift the focus to endurance one day a week. This helps the body buffer lactic acid build up during the lift. It delays fatigue and helps us increase our reps performed on testing day. Make sure you lift for max strength one session per week and lift endurance our session per week for your upper body work. Also with the bench press test preparation, you will need a proper peaking phase to ensure that you are fully recovered and primed for testing day. Too many athletes push themselves too hard on the bench, too close to their testing date. You can get my Combine Peaking Phase in my Football Combine Freak Training System.

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10 Tips to Dominate a Football Combine

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Tip #10 Get a Specific Training Plan and Follow It!

I often get e-mails from athletes that have recently performed at a combine and are unhappy with how they performed. They stumbled upon my website after their combine looking for answers as to what went wrong. The majority of the time, the athlete never prepared correctly, never trained properly or trained each test with a specific technique. They went to the combine just hoping their athletic ability would be good enough. That wont cut it. You need a comprehensive training program, one that takes you to your highest level of performance, maximizes every ounce of potential you have. You training needs to reflect the demands You need to train hard to elevate your speed, agility, and power. You need to take those elevated levels of performance and master the specific technique for each and every combine test. This is the recipe for mastering the Football Combines. This is the recipe for a knockout, freak like combine performance. Fortunately for you, I have made this easy with a complete Football Combine Freak Training System

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10 Tips to Dominate a Football Combine

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About the Author

MIKE GOUGH, CSCS

Mike is a world class strength and conditioning specialist who has trained athletes that have competed in the Olympics, World Championships, NFL, MLB, NBA and NHL. Mike is currently the owner of Athletic Edge Sports Conditioning Center in Bradenton, Florida. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association. Mike currently consults with elite amateur and professional athletes looking to elevate their sports performance conditioning. Mikes NFL Combine Training Program, is sought after by elite college athletes looking to increase their draft status through mastering the NFL Combine Tests. His innovative training methods and unyielding dedication to his athletes maximizes their performance to the highest level of excellence. Mikes training has been seen on ESPN, Fox Sports, Mens Health Magazine, Mens Fitness and SI.com. Mike has authored seveal training manuals, along with DVD and a line of high end speed training equipment. Mike recently launched his Football Combine Freak Training System for athletes preparing for football combines.

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10 Tips to Dominate a Football Combine

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Get ready to run a fast 40 yard dash and get the combine results you want!

Do you want to dominate a football combine, blow away the competition, having scouts chasing after you?
Sneak away with every single secret, tip, technique, and complete training program an NFL Combine Training Expert uses to blow away the competition each year!
After years of studying and preparing athletes for the NFL Combine, I have developed a revolutionary Football Combine Training System that was designed to help athletes whether high school, college or the professional ranks maximize their performance in the football combine tests. Far too often I go to football combines and see athletes that have not prepared for the tests, they have no clue what to do and they walk away discouraged with their results. Now, with my Football Combine Freak Training System athletes can prepare, perform and succeed! My Football Combine Training System teaches you the specific technical cues for each test in addition to a complete 8 week 4 phase training program that take you right up until you testing day. I have broken down endless hours of video of athletes performing the NFL Combine tests to learn the most optimal techniques for you to maximize your performance. Whether the 40 yard dash, or the sit and reach test, little tips and secrets can have the biggest difference on how you perform. At the end of the day how you prepare in the weeks preceding the football combine will tell in how you test. You need to get ready and get prepared!

CLICK HERE to learn more about the Combine Freak Training System
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