By Jim Herrick
This upcoming weekend, most of the nation’s top pro football prospects will gather in Indianapolis for the 2013 NFL Combine. It is what the league refers to as a ‘4 day job interview’, where participants are subjected to a battery of physcial tests, position drills, interviews, and aptitude tests to determine how likely they are to succeed in the league.
Millions of dollars can be earned by top performers, and jobs are on the line for the team’s talent evaluators. Everyone has a huge stake in making sure this event truly measures what it takes to be successful.
And these days, you’ll find combine events for college and pro prospects in just about every other sport, as well.
There are some critical lessons we, as youth coaches and parents, can all take away from these high-stakes events. As you watch the incredible athletic feats demonstrated this weekend, remember that what you see is a product of the thousands of hours these college kids put in since they were very young. And remember too that there is a correct path to reaching the heights of athletic development. When followed correctly, it can add up to serious success in the long run.
LESSON 1 – Do Everything You Can To Build Speed & Agility
3 of the 6 main physical tests (40 yd dash, 5-10-5 shuttle and 3 cone drill) measure pure speed and cutting ability. Why? Athletes who can get from Point A to Point B in the least amount of time – whether in a straight line or with some stops along the way – make more plays. This is not exclusive to football, it is true for almost all sports.
How should young athletes begin working on speed?
As early in possible as life, encourage your kids to move and move often. It doesn’t have to be a formal event or practice, in fact that may be detrimental in earlier years, so have some fun with them. Their nervous system will figure things out far better than our coaching cues anyways.
Put them in a coordination and balance rich environment often. Create engaging but challenging activities that enhance their ability to move better while building an early base of stability, which will help even further.
Develop healthy eating habits early on, as well. A large part of being fast involves maximizing your strength while minimizing your body mass. Poor eating habits will not only drain your energy but will also hamper your ability to stay both lean and strong simultaneously.
Get strong, and keep getting stronger at an age appropriate level. In your earlier years jumping, running and other basic bodyweight activities will do plenty. As time goes on resistance will need to increase. Band and free weight exercises, along with advanced bodyweight strength will achieve great results when implemented properly.
Refine speed and agility technique once your kids are mature enough where they can internalize specific coaching. In my experience I’ve seen kids as young as 9 years old learn and improve from specific technique tips, but this is rare. Usually it’s not until 12 years old or later, but the earlier the better as poor habits will be easier to break. Coaches will need to be a commanding force when technique drills are covered, since so much of speed development is about repeating and perfecting movements. Balance the seriousness of technique work with some game-based drills where kids can be kids and have some fun, but be sure to make clear your expectations for focus and effort when you transition back to skill work.
LESSON 2 – If Speed is the #1 Most Coveted Physical Ability, Explosive Power Is Clearly #1A
The NFL also has 2 separate explosive power tests, the vertical jump and broad jump. With the understanding that speed is a byproduct of power output, then 5 of the 6 performance tests this weekend will measure power in one form or another.
Power is highly sport-specific. The NFL uses the vertical jump and broad jump because the evaluate a prospect’s ability to tackle and block well. A soccer combine may be more concerned with kicking power, hockey combines may measure slap shot power, and all other sports may have their own variations of power tests too.
For youth performance coaches and parents looking to build sport-speicifc power, you should be focusing on two skills that form the foundation of almost all power movements – hip hinging and hip rotation.
By learning to hinge at the hip joint correctly, you can maximize power output while jumping, skating and sprinting. Young athletes sometimes incorporate too much knee or even lower back flexion and avoid using the more powerful hip muscles. Re-teaching this pattern will unlock their true power potential, and allow them to further improve their explosiveness by properly executing advanced exercises like Olympic lifting and plyometrics as they get older.
Hip rotation is critical to power output in sports like baseball, softball, ice hockey, field hockey, tennis, golf, and lacrosse. Done properly, you will be able to explode through the entire trail side of your movement, from the foot all the way through the shoulders. Being able to maximize total-body rotational power will once again unlock your current potential and make better use of development exercises using tools like medicine balls and functional training machines.
LESSON 3 – Elite Athletes Come In All Shapes And Sizes
This weekend you will see both 5’8″, 170 lb and 6’8″, 350 lb prospects, along with many others at just about every size in between. Extended beyond pro football, there is a much wider range of male and female athletic frames, skill sets and abilities.
The lesson? Kids should never focus on what they cannot become, and instead seek inspiration in all the things they can become some day with dedication, effort, and perseverance. No matter what your current size or skill level may be, there are doors of opportunity somewhere for you if you truly want to achieve excellence.
To increase a young athlete’s chances of success, the younger years should be dedicated to taking part in a wide range of activities, and developing basic physcial skills. Pigeonholing them into one sport or activity too early will make it much harder to create the large ‘toolbox’ of athleticism needed to excel later on.
The undersized and lightning quick 8 year old may grow to be the tallest person in his or her 9th grade class. Younger kids whose parents may see as being too stocky could find an active sport they love and completely transform themselves in their teenage years. Not knowing where a child will actually end up, by focusing on variety and foundational skills over a sport-specific track you will maximize their chance of long-term success.
If you do watch any of the testing this weekend keep in mind that it took a lot of hard work for each of them to get where they are right now. And also remember that although every kid will not become a professional athlete some day, there are certain traits that all elite athletes need to reach the top that are trainable and can be greatly enhanced over time.
