Perfecting The Combine
-Combines are a form of measuring the athletic ability of a football player off the field. Any combine usually consists of: the 40 yard dash, bench press, vertical leap, pro-agility, and the squat. If you want to become a prospect of some of the D1, D2 and D3 schools your going to need to learn how to perfect the combine. There are many different techniques which can be used, but the one which I am about to put forth has the best known results.
The 40 Yard Dash:
-The 40 yard dash is one of the main drills which coaches and recruits look for at almost every position. It shows the actual speed of a player. The 40 yard dash is set up in one straight line where you line up at the goal line and sprint to the 40 yard line. This may sound easy but there are many techniques which can decrease your time greatly.
Steps:
Step 1- How you line up your stance is the first and most important part of the 40 yard dash. You want to set your hand up directly on the edge of the goal line with your thumb and index finger spread like a V and placed on the line with a locked elbow. Whichever hand you chose your opposite foot should be placed 3-5 inches behind the line. The toe other foot should be 1-2 inches from the other foot but 3-5 inches away. You want to keep your feet close to shoulders width. Your head should be level with your back and your back should be flat, so if someone were to put a marble on your back, it would stay. Your other arm should be held at a 90 degree angle at your side and ready to be fired, your hand should be on your waist.
Step 2- You want to drive off your back foot and swing your arm that is placed at a 90 degree angle, to give you momentum in your start. Your going to want to keep your head down for the first 10-12 yards and stay low.
Step 3- You want your legs to be taking the largest strides possible and keep your palms open and swing your arms simultaneously with your legs.
Step 4- You want to pretend it's a 45 yard dash this way your not stopping at line, but running through the line so your never decrease your speed which will give you a better time.
The Bench Press:
-The bench press is a drill which is mainly judged more heavily on: LB's, RB's, FB's, OL and DL. The bench is to show the amount of sheer power one has. You want your bench press to be as great as possible and usually in combines it is judged on how many repetitions you can do of 185lbs. or the max amount of weight you can do five times.
Steps:
Step 1- Your going to want to assume a nice strong grip. Your going to want to align your middle fingers on the circles which are inscribed on the bar. You want to make sure your forearms are perpendicular to the floor whilst your hands are on the circles of the bar.
Step 2- Your chest should be up with your back only semi-arched and your upper back should be tightened as much as possible. You want your feet yo be in a wide stance on the ground giving your body more of a drive.
Step 3- The bar must be dropped to your chest in a combine or the bench press doesn't count. Now when your training for this I wouldn't touch the bar to chest. You don't want to be staring at the bar thinking about it, I usually look at the ceiling and I make sure I am pressing the bar straight up and down.
Step 4- Keep your form tight, and make sure everything is systematic this way you won't injure yourself and you will insure ultimate strength in your bench.
The Vertical Leap:
-The vertical leap is something which is highly judged for WR's, RB's and DB's. This gives coaches the ability to see if a player can actually get up into the air to get the ball and show some athletic ability. It is a fixed jump and you can't run to jump.
Steps:
Step 1- You want yo align your feet about shoulders length apart this way you can get a nice powerful jump while using all the muscles in your legs.
Step 2- Place your arms at your sides with your elbows locked at 90 degree angles. You should use them to force you upright give you more of a thrust to increase the maximum height which you reach.
Step 3- Stretch your arms as much as possible when reaching the peak of your jump, this will give you and extra inch or two which will increase your vertical leap.
Pro-Agility:
-This measures the quickness of a player on the whole. You start at the center of a line as if it was cutting you body in half between the legs. Then you will run 5 yards to the right touch the line then 10 yards from that point to the left and touch the line and then back across the middle line.
Steps:
Step 1- You want to line up as if you are straddling the line, and get down in a 3 point stance. Next your going to want to lean all your weight to the side you are going.
Step 2- Once you get to the first line 5 yards away you want to touch the line then explode away from it to the next line. Once you get to the line 10 yards away you want to touch and repeat the process.
Step 3- Make sure you run through the line this way you get the lowest time possible otherwise your time might just be that much slower.
The Squat:
-The squat is mainly used for the larger players and is a sign of how powerful their leg muscles are or the amount of drive power which they have in them. Usually its the most amount of weight in which you can squat 15 times.
Steps:
Step 1- Keep your feet shoulders length apart and allow them to bend easily at the knee.
Step 2- You want to place the bar on your traps this way you don't damage your neck or back, which could be very dangerous.
Step 3- When going down you want to keep you head up and faced outward not facing down. You also want to make sure you don't allow your knee to cross your toes otherwise you are risking injury. Make sure you keep your back straight and stay consistent, make sure your form is perfect and you will be able to complete more repetitions.
