Reverting to Prior Technique

One of the things that is interesting at the NFL Scouting Combine is the chance to catch up with coaching friends and meet new ones.  It's a great opportunity to discuss approaches to training.  Of course because of the setting, discussion of training the 40yd dash comes up.

I've talked about my approach to training 40 technique before.  We can modify what's there a bit, but not huge wholesale pattern changes. 

How much can you change technique in maybe 12 weeks, but often more like 6 weeks? 

Not much in most cases.

Even if you get a guy to make some changes, will they stick when the pressure is on?  Coaches are always lamenting how we taught the player this and that, but when they got out there they went back to the same old technique they used not what we taught them. 

And we're surprised? 

They have been doing those previous patterns for years.  They have accumulated thousands of reps.  They have myelinated the the right circuits (ala The Talent Code).  They have had some level of success (they were invited to the NFL Scouting Combine afterall). 

For example, every year there is at least one or two players who come in that have great "quickness."  When we first test them they have a very high stride frequency and put in 9-10 steps in the first ten.  It looks like Fred Flintstone with the feet spinning but not going far.

In reality we need to understand why some do this.  Higher stride frequency means their feet are on the ground more often.  In a game setting, if they can move at nearly the same speed, then having your feet on the ground more often is an advantage.  It's an advantage because you can only change direction when your feet are in contact with the ground.  In most team sports, the ability to react to the environment and change directions is an advantage.

However in the 40yd dash there is nothing to react to.  Maximal speed is the key and that athlete needs more stride length in that initial 10.  They need it for more speed, but to also set up the continued acceleration into the transition phase.

This year I had 4 guys like this.  During training they all got the concept.  In the 2nd week the group had a collective "ah-ha" moment when we were doing starts. 

We had already done some bounding, and bounding 3 steps directly out of the 3pt starting stance.  After several of them saw the electronic timers and reverted back to their habit's of high turn-over in the first 10, we stopped the group.  "Don't go fast, focus on driving like the bounds" we told them.  To a few we emphasized the longer, aggressive arm action.  Immediately the entire group saw the change when the first one dropped his time by 0.15 in 10 yards.  Now they were buying in and got it. 

Over the weeks we strove to build this consistently.  I wanted to see it happening rep after rep.  I wanted them to visualize it that way.  I wanted them to associate that feeling with "feeling fast."  After all this, we knew they could do it.  We knew they could do it when they are calm and confident in the practice setting. 

The problem; that is not the setting at the NFL Combine.  They have been through 3 days of ineterviews, MRIs, medical exams, and lots of stress.  They have the eyes (and watches) of GMs, head coaches, and coordinators on them when they line up on the Lucas Oil field.   They have no roar of the crowd or support of the teammates.  They have only 2 attempts, not 4 quarters.

What we see consistently is that the ones who can remain Calm and Confident, can use the technique they have been practicing for only a few weeks.  If they don't, I can guarantee they will revert to their old habits.  The good news is that 3 of the 4 were calm and confident and they stuck to it.  They acheived new PRs when it mattered.

Validation of Success

Coaching athletes in competition is a great experience that I think a lot of performance coaches have missed out on.  Coaching track athletes a little and weightlifters internationally, has made me a better coach overall by providing both perspective and experiences.

Right now we have our players at the NFL Combine in Indianapolis.  They have 4 days of various tasks; medical, interviews, meetings, psych profiles, weigh-ins, bench, and field drills.  All in all a very busy process.  Also very different than their experiences playting football.  The Combine with it's structure is more like a track meet immediately after a 3 day long job interview. 

If you've coached track or another Olympic sport, you know that the mentality going into this type of competition is much different.  As I mentioned yesterday, managing stress and building confidence is critical.  One important element of that confidence, is their confidence that I have prepared them right as a coach.  Confidence that what I told them was a realistic goal was true.  Confidence that when I say they are ready to run a certain time, or bench a number of reps, I know what I am talking about.

While their confidence has hopefully been growing since Day 1 in our system and staff's abilities, there are doubts.  They don't have years of training with us.  They haven't walked in to competition before with me as there coach.  This is new and when going through this 3 day interview process, it's stressful.

Reflecting today with some other performance coaches here, one of the things I want to pass on to my younger staff and other coaches is structuring things to continually validate their coming success.  Validate it before it happens so that it can.

By this, I mean you need to set up continued success so that when you say that they are ready to be successful in competition you have already validated your knwoledge and then they can buy in.  This is primarily accomplished through the coaching you do, day in and day out on the field or turf, and in the weight room.  If you haven't done this part of coaching then you are already in trouble. However, there are many other subtle ways you can validate success.

It also starts long before we arrive in Indianapolis.  Its all of the things we are doing to prepare them and the various details and challenegs we share with them. Sometimes it doesn't seem to sink in or some of it may seem trivial.  Other times it can be frustrtaing when they don't want to stay on plan, or aren't listening to the message.  Hold the course though and work your system.  It may take them hearing that message 10 times until they get it.  I've answered the same questions here on things we have already gone over, BUT NOW IT'S REAL. 

Suddenly they see you were right when telling them that someone will get stuck in the MRI for hours on end and thats why they need their MuscleMilk drink with them.  Or maybe it's when they realize that sitting around all day in medical and media can leave you tired, but that 15 minute warm-up and rehearsal really DOES make them feel better.

As a developing coach, find the opportunity to do some competition coaching and observe some good competition coaches doing it.  It gives you another perspective as well as develop some skills.

When they start seeing even the little things come true it validates all of what you have been telling him.  We search out the opportunities to do this.  We structure training weeks out to point this out.  Do things to validate your credibility, but not so things about you, but instead so you can validate your athletes success before it happens.

Coach Less

A couple of days ago I was watching a coach run through starts with some of his combine athletes.  After each rep of about 15 yards, he went down a laundry list of technical aspects and things to work on and do different than that rep.

I did a good job and didn't let my jaw drop at how inappropriate I felt it was.  It's entirely true that I don't know any background on their training or the athlete's learning style, but REALLY?  2-3 days out from his 40 yd dash and you are coaching him like this?

Reinforce basics.  Keep them focused on their PROCESS goals.  Not outcomes like high pick, money and so forth, but ARMS, DRIVE, TALL, etc...  those better have meaning by now.

I want my guys focusing on the feelings and their own specific cue words.  I want consistency and confidence.  Dont try to change anything now.  Be very careful in how you point out the small things.  If you know there is one that they know how to fix, reinforce.  If its something they haven't gotten now, let it.

I think as coaches we feel like we have to fulfill our role.  We need to coach, need to say something, need to give feedback.  If you have done your job up to now, coaching less is more.

Managing Stress

Years of learning methods to load athletes' muscular and neurological systems.  Research into nutrition.  Therapists and coaches with years of schooling and masters and Doctorates.  Planning, training, measuring and monitoring.  All of it, SECONDARY.

All of the training is secondary in importance during Combine preparation.  The primary goals are to MANAGE STRESS AND BUILD CONFIDENCE.

Don't get me wrong, the training is important.  However, its only part of the equation.

1. Great training coupled with stress & confidence problems equals poor performance. 
2. Mediocre training coupled with well managed stress & great confidence equals good performance if they are athletic.
3. Great training coupled with well managed stress & great confidence equals great amd consistent performance.

I shoot for the third.  Managing stress and building confidence influences every decision we make.  Environment, loading, recovery, communication, feedback, and more. 

Today our second group of athletes got in to Indianapolis and the goals generally include acclimating them to the environment and whats coming.  We want to get blood flow and mobility so we use the pool first.  Aquatic exercise is one of our normal recovery modalities in training so they are used to it.  We selected a hotel that has a great small pool to use with a good warm temperature.  Great to get that blood flowing, get hip mobility and release stress.

It releases stress because its familiar.  We do the workout basics, but it also lets them have some fun in the water splashing and having contests of jumping up, holding breath and who can bound across in fewest steps.  The guys have a great time and then folow-up with some stretching or tissue work if needed.

The guys on their second day here (combine day 1 of 4 for them) change the routine a bit. We still need to help their system continue to recover from the training and keep the nervous system tuned.  Some have been sitting around a hospital all day getting medical or lots of time in an MRI.  Mobility, blood flow and nervous system tuning are key.  The biggest thing we are doing with the movements (40 starts, 5-10-5, 3 cone) is reinforcing the process and feel of what they have already learned.

Even with that said, the biggest benefit is often keeping something familiar in this circus environment.  The same coaches, warm-ups, and exercises.  Training is a comfort for most athletes.  It's also a chance to ask questions, share stories with other players and visualize whats coming tomorrow.  Go through your set-up routines, cue words, answer questions, etc... 

You have to make sure your players know what to do so they don't end up stressed.  Coaching athletes in competition has really taught me this.  Know every detail you can and have back-up plans.  Take care of little things like "do you know what time you start tomrrow".  Have them stock up on their MuscleMilk bars and rtds so they are fueled during the day. 

Others times like today it can be running interferences with the hoards of autograph hunters if it stresses your guy.

Bottom line, MANAGE THE STRESS and BUILD THE CONFIDENCE.  If you don't, the rest of the work may go to waste.

Here We Go Again

It's late February and we again get to witness the circus that is the NFL Scouting Combine.  Although at times very frustrating, the process of preparing the athletes is a highly condensed, stressful, challenging environment.  Its one where many of the keys to long term sports performance training actually get turned on their ear.  Still, I enjoy the challenge scientifically and even more the challenge to the ART of coaching these young men.

Over the next week here in Indy we will try and make sure guys are prepped and ready to perform their best.  I'll also use this time to write a series of articles on different aspects of coaching them and their preparation.

We had a great year last year and look forward to the same.  While we had five1st round picks last year that really tells that we got some good athletes.  What I am proud of is that out of all of the tests for our 19 guys last year, 93% of results in Indy were PRs.  They were peaked and performed when it counted.  We helped them to perform their best.

Today 7 of our guys got into Indianapolis and after a long plane ride we take them into the warm pool at our hotel and had them go through a recovery workout to loosen hips and get the blood flowing.  A couple guys got massage and a few did core work. 

Looking forward to seeing some former athletes like Donald Brown here in Indy and catching up with other coaches.

Training the 40 - Should We Change Them?

Every year it starts. Young football players come in with lofty goals of playing in the NFL. Whether true or not, the hype that surrounds the 40 yard dash makes this first and foremost in their minds. They all have a number in their head they think they can run. It's my job to help get them there.

Let's just set aside the real importance of this test for football, and the whole issue of real and accurate times. Instead, let's look at how we approach this. Bottom line question; should we try and change their sprinting technique?

It's an interesting question because of the many unique circumstances of NFL Draft training. We start with two very different schools of thought. On the one hand is a true track approach focused on technique drills and coaching running technique. On the other, a true strength and power approach that focuses on developing those qualities and combines it with sprints, but little to no technique work.

Here's the approach I have developed over years of training experience and personal evolution as a coach. First, I prioritize the starts and intial acceleration for everyone. I don't mess with max velocity technique for fast skill guys and emphasize their needed strength and power qualities. I work max velocity technique for the big uglies.


I definitely feel acceleration is the most important during combine training.  Out of the 40, its the segment with the largest margin for improvement.  The quality of acceleration carries over into the other agility drills and the position drills as well.  Although we get multiple exposures to sprinting each week, the training time spent on acceleration is about twice that of max velocity.

To work on this we try to improve their specific strength qualities.  Starting strength, explosive strength/bodyweight ratios, and max strength if needed.  This is done in the weightroom and with plyometrics.  Nothing generic here.  Each players strength and plyo program is based on their neuromuscular profile.  We don't have time for general.

We also work on their acceleration mechanics.  We use wall drills, harnesses, sleds, bullet belts and just plain repetitions with video analysis.  For our football players, I find one of the most effective strategies is to use contrast training for its potentiation and kinesthetic awareness value.  Sled, bounds, sprint is an effective series.

When it comes to max velocity we will do a few "technical" drills.  Various skips, straight leg bounds, arm action, butt kick, wall drills.  These are done more than anything else for specific mobility and strength.  We don't over coach them. 

With our fast guys we don't change anything drastic.  They've done far to many reps and have developed this technique for us to try and change it in a few weeks.  Instead we try to provide quality reps, some video feedback to polish-up and let them do it.  We get some specifc strengthening through reps on our Woodway Force treadmill.    It provides some horizontal resistance to encourage proper foot contact and drive mechanics. 

For the linemen and some tight ends (big uglies), we do focus on teaching the max velocity mechanics a bit more.  They don't have the years of engraining here and can be more receptive to instruction.  It may help their time a little, and it helps them look much better (at least they wont fall over themselves) in front of scouts and coaches during the 40.

Nothing earth shattering here.  We don't drastically change anyone's mechanics.  We don't try to stereotype their movement mechanics.  Guided discovery through selected drills and feedback, so they can polish what works for them.  Build the specific strength, power and mobiilty qualities they need to succeed.

Taking Credit

Its NFL Draft time and that means we get to see who is taking credit. I think it was a few years ago in a blog post, Vern Gambetta joked that with all the sports performance centers getting into Combine training we should start slapping logos on the players in the 40 like a NASCAR race.

The sports performance field is notorious for taking credit. Coaches take lots of credit when their athletes do well. Its seldom they take as much credit(blame) for those that don't do as well. The lists of "we trained the top this or the fastest this at the combine, and we had the top picks" are endless. It gets nauseating.

My coaches and I put a lot into our athletes, and we are proud of the guys that trained hard, stay focused and had the best performance at the Combine and their college pro days.


We had 12 players drafted and 5 of our guys selected in the first round; Mark Sanchez, BJ Raji, Clay Matthews, Donald Brown, and Eric Wood. I'm happy for them and genuinely like each of these guys. They all are talented AND worked to be their best.

But so did a bunch of guys that didn't get drafted at all! I'm proud of them also. Some guys get drafted and don't put any worthwhile effort into their training. These three things; quality coaching & training, quality athlete effort, and high draft position, aren't always related. You can't control the talent you get to coach, the question is; what do you do with it?

There are private coaches and college coaches out there that will never get the credit they are due. We didn't do it in 3 months of training. Those players have been training for years with many coaches that have helped them lay all the ground work. The player puts in the effort. We try to coach them and guide them so that they can perform their best. Coaching is giving your athletes the best possible chance and optimizing the athletes abilities. Our guys all PR'd at the Combine, so whether they were first or last, I am happy with the results.

Competition Coaching

Having just come back from the NFL Scouting Combine helped remind me how much I have been helped by my experiences coaching athletes in competition. I have been fortunate enough to have coached athletes internationally in weightlifting and in the high school setting in track as well. These experiences have given me both an appreciation for what an athletes goes through, and a mind set of preparing and protecting my athletes.
If you are going to be a performance coach, it can be a tremendous value to have the experience of coaching in competition. I believe track & field, and weightlifting, provide the perfect opportunity to do this. They are very different than coaching a team sport. In team sports its usually about group dynamics and an ongoing season. In these individual sports its about peaking and preparing the athlete for battle psychologically.

As I was at the combine, I can't help but notice how many performance coaches have spent weeks or months preparing their athletes physically, only to pay no attention to their preparation days before the event. As a weightlifting coach early in my career, I was brought up on some basic fundamentals; manage the stress of the athlete, be prepared for contingencies, keep them peaked physically while travelling.

Minimizing stress for your athlete is huge. As much as possible, it should be someone's responsibility to take care of schedules, travel, accommodations, eating arrangements, directions to venues/training sites, etc... Basically, the athlete should not have to focus on figuring stuff out. Make it easy for them. Their mental and emotional energy should be preparing for competition.


Another aspect of minimizing stress (and probably the bigger impact) is how the people around the athlete conduct themselves. As the coach, athletes can feed off your tone. You need to project calm and confidence for your athlete. EVEN WHEN YOU DON'T FEEL IT. Fake it in front of them. Few things can erode an athlete's confidence faster than doubt, anxiety and negativity in their coach.

I was an Eagle Scout so BE PREPARED is something I have had hammered in. As the coach, are you ready for problems, because something will not go as planned. Did you have your athlete put critical gear in their carry-on for when their luggage is lost? Do you build in extra travel time to arrive early so when the shuttle breaks down you don't miss the start? DO you have a back-up plan when you can't get into that room you were going to use for a dynamic warm-up the night before? The list is endless, and coaching/managing on national and international trips you will learn these things matter quickly.

Check out all of the venues and sites beforehand. Know the layout and what will happen where and when. How will things be run? What do you want to make sure your athlete knows ahead? Don't let them be surprised or thrown off their game.

The physical side is probably the most obvious for many performance coaches, but still often overlooked. I can't tell you how many athletes spent many weeks and lots of money preparing for the Combine, only to show up and have not done anything physical for 4-5 days before the biggest "track meet" of their careers. They don't sleep, eat poorly and do nothing physical, then hope they run and jump well on day 4. Worse of all, their performance coaches aren't taking steps to avoid this.

We often have the athlete whose family shows up and wants to keep him up late or the agent ho wants to go have a nice heavy steak dinner at 10:00PM when the athlete is getting up at 5:30 tomorrow to run. Its my job as a coach to try to manage these problems before hand and intercede when I can. I need to be the advocate looking out for my athletes.

Getting guys to do an early warm-pool workout after a day of travel, dynamic warm-ups, mental rehearsal, practicing starts, stretching, therapy, and soft tissue work are all pieces of the puzzle I try to manage. Make sure you have nutrition for them. At the NFL Combine, guys are stuck in interviews or medical exams for extended hours. Make sure they have healthy snacks.


Without having coached individual sport athletes in competition I would not have the same perspective. As a coach trying to develop, you should try to find those opportunities. Join a club and help coach track, weightlifting, or powerlifting. If you are not the competition coach, become a support for those clubs and coaches and travel to a competition. Learn by doing and see what you can add to your coaching toolbox.

40 Yd Dash Training Tools

Over this coming week I'll be posting about how we prepare our guys for the 40yd dash at the Scouting Combine. I'll be in Indianapolis with our guys for 8 days so I should be able to find the time.

One of the greatest challenges of preparing athletes for the NFL Combine is that we have such a short time. We need to find those places where we can have the most impact and which drills will be most effective.

One of the areas we can impact the most is the start. We are going to try and build power and impart some basic technique. I say basic because most of the guys never ran track. The mechanics of acceleration in football are generally in contrast to those that are best for the 40yd dash.

One of the common movement strategies is to stay low and to take quick, choppy steps. Great if you are a running back hitting the hole, or a lineman who needs to apply leverage against another 300lb guy, but really ineffective if you need to go straight ahead as fast as possible.

Acceleration bounds are a great tool for these guys. It helps then develop specific leg power and rate of force development. It reinforces applying them in a proper direction and often can help improve the range of motion.

We actually progress those short. choppy step guys using some 3pt starts directly into an acceleration bound. Though its an exaggeration, it helps them learn about building a drive phase. We do this as a contrast drill and progress towards an optimal 3pt start and first ten yards.

Some guys struggle with achieving a technically proficient bound however from a motor control standpoint. This is especially true for many of our "big uglies", the 300 lb linemen.

We have the FORCE treadmill from Woodway and its a great tool to help this. As you can see in the video below, it takes away some of the challenges and lets the athlete focus on 3 of our 4 main points; Big Force, Proper Direction, and Optimal Range of Motion.


We can add a significant load if the athlete can handle it since the FORCE has adjustable resistance. To facilitate motor learning we use it in a contrast method, where we go and do 10 yard starts after a few reps, and repeat this several times.

I find it very effective. We see instant improvements in fewer steps over ten yards, faster times, and a better drive action in the initial 1-4 steps. Then we have to keep reinforcing it and make sure they do it when the pressure is on.

When Feedback is Too Much

Feedback to athletes on their performance is very important to facilitate motor learning. They are always getting some feedback from their kinestethic sense. Whether that feedback is well tuned is an entirely different story.


We give feedback to coaches as to the quality of performance as well. Often this is just verbal, but we also use additional means.


To augment this as coaches we use methods such as video analysis, timing and more. When working on start and acceleration technique, a common scenario we may use is to utilize timers or stopwatch to time a start. Now this can occur in a few ways. One is to provide OUTCOME feedback. Did you run that short distance faster?

This is useful because it may be a specific goal that is a measuring stick for overall performance. For instance, we set 10yd goals for our NFL Combine athletes that are statistically related to their targeted 40yd dash time. We use this to get data on training progress and readiness.

Another reason we may time a start is for more PROCESS oriented goals. While experienced track athletes become very aware of differences in their performances, team sport athletes like football players seldom do. Individual sport athletes are taught to have a better awareness of the body and attention to movement detail. Its inherent in their events.

A football player is conditioned to the exact opposite. Ignore the pain, don't pay attention to the aches and pains. The is some practicality to this if your are going to play at a high level. Unfortunately it gets in the way of players training well. They don't know what their body needs and can't grade performance.

So using some feedback on reps can help this process. In the start example with our NFL Combine guys, we may do a technical drill like a wall drill. Then a few starts. Some of our guys will then be doing release starts, while others are doing bounds, and still others are doing sled pulls. After a number of reps, they will go and do a start or two.

Now here's the key. If I want them focusing on the PROCESS, how that rep felt relative to the time, I probably don't use 10yds. The reason is since they have goals for 10yds, they instantly throw how they FEEL out the window and focus on the result. They are under tremendous stress about this ultimate job interview that is the combine. They can become far to caught up in the outcome instead of getting quality training in.

Feedback is an important tool, just keep in mind what it will lead the athlete to focus on. Times and video are great tools in your coaching toolbelt, just be sure to wield it well.

Too Heavy for Speed?

During NFL Combine training, its always interesting to see some guys get freaked out when they gain weight. They are sure they can't weigh over XXX lbs or else they won't be fast.

Now I'm proud of the results we get with our guys in the area of body composition. We have most guys shed significant bodyfat while gaining muscle. Providing proper nutrients, at the proper time, to young healthy (college starved) muscles that are in need of good nutrition makes it easy. Our apporach is very close to the methods promoted by Dr. John Berardi. Read some of his articles for more info.

This does lead most of our players to gain some weight. Its usually only a couple of pounds total, but its the change in composition that is dramatic. We had one player who recently hit 250 after having been no heavier than 248 ever. Now he has dropped 15 lbs of fat, but added 17 of lean tissue. That 250 mark really had him worried. The same week, he set PRs in his 5-10-5,1yd, VJ, 3cone, and 20-40yd split. He's not as worried now.




By following sound nutrition principles these athletes are putting on muscle. Because of the training methods, its fast twitch, explosive muscle. Just as importantly good nutrition lets themtrain harder when they are going 2-3 times a day. To get quality speed work, they have to have quality fuel.

Does Sprint Technique Matter?

This was the topic of my presentation at the National Strength & Conditioning Associations Sport Specific Conference. Instead of a presentation that just gave coaches a bunch of speed drills, I looked at the path I have gone trough as a coach and how I view the importance and application of sprint technique to team sports. We have a number of different camps today although these are stereotypes we all have seen them (and I've been in all of them at one point)
1 - Pure Strength Coach - "technique doesn't matter wothout strength"
2 - Classic Track Coach - perfecting technique is essential.
3 - Sports Performance coach - do it. "the athlete will figure it out if you work them hard in the drills"
As I have grown through the years I can see there is some degree of truth in all of these. The key is what you take from each, and how you apply it. We'll get much more indepth in this in the February webinar, but lets focus on one question for now.

DOES SPRINT TECHNIQUE MATTER IN TEAM SPORTS?
Of Course It Does! If we want to really break it down, there is no coach out there who is going to same that an athlete take 15 steps to cover 10yds, who is up on a planter flexed ankle or on their heels, with a frontal plane arm action, is using the optimum technique. Now thats an extreme example, but haven't we all seen that athlete?

A better question would be, "Can We DO Anything About It?"

Can we change technique?
Of Course!In the video below we have a visually subtle difference, but one that makes a world of difference. This athlete is preparing for the NFL Combine and Draft. This was part of a Max velocity mechanics coaching session.

In the second part you can see the blocking angle of the leg in front is slightly higher and the angle between the lead and trail leg is also slightly greater. Whether this is good or bad is irrelevant for this discussion. Its changed. And it changed because of different cueing and focus by the athlete.

There are some that argue about whether technique changes matter or whether its just about ground reaction forces. Silly question because how do you seperate the two? This particular treadmill is self propelled and it measures both the vertical and horizontal forces produced.

So now we can quickly answer the question; did changing the technique change the forces into the ground?
YES!
This athletes forces changed a little vertically, but a lot horizontally. This in turn led to greater power output and higher top speed.

So YES, we can change technique and alter ground reaction forces, the the question becomes "Can We Make the Change Last?"

Acceleration bounds

I have always been a big fan of acceleration bounds. In this drill we get to help the athlete focus on developing a big force, emphasize driving in the proper direction, and can help reinforce the development of an optimal range of motion.



We did this today with our athletes getting ready for the NFL combine. This athlete is a defensive back and is very fast on his maximum velocity. However, since he is also so quick he often takes a lot of fast steps with no force production in his first 10. This drill is particulary good for him because it helps him reinforce an emphasis on power production instead of just fast. In this case he is doing a bound for a few strides and transitions into a sprint.



He actually does this drill in contrast with a 3pt stance start where he tries to carryover the longer stride and greater force production. Using it in contrast really helps to reinforce the focus into the applied motion.

Doing this helped him instantly drop his 10yd time by 0.11 seconds. He changed the entire rythmn of his first 10. Not only is this time better, its setting up a better progression through the entire 40. Now we just have to continue to train and reinforce so he does it at the NFL Combine when the pressure is on.

Ground Reaction Forces

Ground Reaction Forces are a key component to consider in improving an athletes speed. Today in the track world there are some big arguements in this realm. They can become oversimplified and end as technique training vs. force training. Using the Woodway FORCE treadmill, we actually get to see whats happening in terms of ground reaction forces.

One of the things that surprised me as we started research with this several years ago, was that the horizontal forces are more sensitive to differences than the verical. Coming from the strength side of coaching and having been a weightlifting coach, I had an early bias (and still do at times) towards the "force" side of things. "Build more of the right strength qualitites to improve impulse and they will run faster" My thinking and understanding have evolved dramatically over the last 16 years, but there is still a lot of truth in this.

This ia typical horizontal GRF graph during an unloaded sprint on the FORCE treadmill. It Shows some variability as expected from prior reserach, but no consistent pattern. The athlete is not displaying a significant difference between the left and right legs.
An interesting note is that this athlete had an injury to the knee about a year ago. They rehabbed and played the season. On intake, they reported no pain or problems in this knee. As they were doing the test. this one was bad enough that we could here it before we could see it. However we find this differences even when they are visible or audible.

However, what we often see is below. It doesn't take a Master's degree in biomechanics or motor control to understand there is a problem here. We have an athlete that is generating a fraction of the force on one leg versus the other. This athlete was getting ready for the NFL COmbine where 40yd dash is critical to his draft position and making money. Obviously this can't be optimal. This also has to lead to some seriously unbalanced force through the kinetic chain and may lead to problems in the hips or lumbar spine.



The real key step to any assessment however is how do you use the information to help the athlete. Research is great to help us learn and grow, but for each athlete the questions is "What Now?"

Some we do a number of things. First we will use this data with data from functional movement assessments, joint rom and testing, other performance tests. Then we address the specific strength, stability and range of motion issues on this leg. We will also probably do some additional work on this leg with drills like fast leg, gallops and bounds when appropriate.

NFL Draft Speed Testing

As we are in the midst of NFL Combine Prep, we are doing a lot of assessments. One of the elements of our assessment process, is using the Woodway FORCE treadmill from Woodway.

One of the unique things we get from this is the actual measurement of Ground Reaction Forces. It's self propelled and the athletes have to do the work. Over the last several years, one of the things we have learned with research is that many old injuries show up in un-even force production. We regulary see athletes that are sufferring no symptoms, but end up putting very un-even force into the ground.

This has several implications from un-tapped performance potential, to unbalanced stresses that may increase injry risk and overuse.

Mark Sanchez is pictured here during testing and he had great results, but thats not what we see from everyone.


We have tested 100's of athletes over the years, and while some we can pick up with our eyes and ears, those great tools don't tell us everything. It is amazing what we find, and even greater when we can do something about it. Finding an athlete has a significant difference, lets us target their specific needs and make a difference.

NFL Combine Prep

Well it's that time again. The beginning of what is in many ways a very strange process. NFL Draft prep. Getting guys ready for the all-star games, combine, and their pro days. We just started with guys from Michigan, Louisville and Central Arkansas.

It has become the "big show" of speed training for non-track athletes. Get them ready for that 40 yd dash and other tests. Every coach and their mother claims to "be the best" or "have the secret". I think it was Vern Gambetta who posted a few years back that each of the major training facilities should slap logos on their athletes like NASCAR.

We can debate the validity of the combine, 40, 5-10-5 and so on till we drop, but currently it's part of the job interview for these guys. That means we need to help them, or in many cases, not hurt them.

The reality is this process is so short, you have to really decide what you can positively impact and be very careful not to negatively impact anything. Whatever you do, don't try to do everything. These guys aren't training to be football players at this point and its not about a long term view of athletic development. I shake my head every year, because its soooo much about what I am usually denouncing in training athletes.

The upside, is that I find it a great challenge to my skills as a coach to get the maximum results in this environment with these constraints. They are tired and beat-up from the season that just finished. Often we a rehabbibg injuries. We will have some guys for less than 3 weeks before they go to the Senior Bowl for a week. Then they come back and we have about 3 weeks or a little more until the combine. Some will go right back to school for a quick Pro day, and some will come back for up to another month of training.

All in all, we don't have much time to impact change. So we try to optimize everything. One of those elements is deciding what to do about their speed training. What is their strength & power profile, how is their technique, what does their start look like, how about their acceleration vs. their maximum velocity (and yes they reach maximum velocity in the 40).

In coming weeks I'll keep you updated on what we are doing.