75 Dominate Football Combine - Gough

10 Tips to Dominate a Football Combine www.NFLCombineWorkout.com

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Mike Gough BSc., CSCS

www.NFLCombineWorkout.com

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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



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 athlete’s 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.

Let’s begin!

Mike Gough BSc, CSCS





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 10’10” 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

1960’s 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.



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 let’s 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.



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.



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.

http://www.nflcombineworkout.com/nfl-combine-training/







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 body’s

muscle memory execute all others, the outcome will be successful.



PSOAS BAND STRETCH

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.



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.



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

http://www.speedtoolsusa.com/speed-resistor.php






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



· Butt Kicks

· Spiderman

· Opposite Arm/Leg Kicks to Eye level

· Side Shuffle low and slow

· High Knee Carioca



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. Don’t 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 athlete’s 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.




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

won’t 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









About the Author

MMIIKKEE GGOOUUGGHH,, CCSSCCSS 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.

Mike’s 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.

Mike’s training has been seen on ESPN, Fox

Sports, Men’s Health Magazine, Men’s 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.




http://nflcombineworkout.com/nfl-combine-training/

http://nflcombineworkout.com/nfl-combine-training/



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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75 Dominate Football Combine - Gough