A major theme in all the training blogs I have posted thus far has been the emphasis on speed, agility and quickness. No more are the days of when football players should be focusing on gaining weight and muscle mass, rather those athletes that succeed/WIN in today’s competitive football environment must center all workouts and exercises to increase speed, agility and quickness.

As a result I would like to share another simple workout and exercise routine that will definitely increase speed but also enhance coordination. Coordination involves the development of syncing the mind and the body into one continues movement. As a football player, especially those in a skill position such as a QB or RB, coordinating your movement with your legs and feet will greatly enhance your ability to avoid tackles and evade defenders. Over the past several years professional and collegiate athletes have begun using strength shoes as a way to accomplish this. Strength shoes are phenomenal training aide that involves natural movement and does not require weird equipment of apparatus. In addition, they can be used as a substitute for your normal training shoes to lift weights, run and even practice.  The real concept around the strength shoes is the theory that they will enhance the “quick twitch” muscles that translate into speed and quickness. (Please visit www.touchdownskills.com or click on the following link http://www.touchdownskills.com/products/strengthshoes.html to receive more information on this item.)

The following is a very simple workout that if done correctly could decrease your 40 by half of second and increase your vertical jump by 12 inches, in just a matter of weeks.

Workout - Simple Plyometrics

Vertical Jump – Standing in place, jump as high as you can 10 consecutive times without stopping to reset your feet. Repeat for 2-3 sets

Standing Long Jump – With your feet less than shoulder width apart, jump as far as you can in front of you. Set your feet, and jump again. Repeat until you have completed 5 maximum jumps. Once complete turn around and broad jump back to the start.

Get Up N’ Go- Lying flat on your stomach in a push up position. Fire up and sprint 20 yards as fast as you can. Repeat 5 times with a 45 second rest in between each one.

Get Up N’ Go Shuffle – Start in the same starting position, but rather than sprinting, shuffle sideways. Do not cross your feet and keep low. On the way back face the same direction and repeat. Go down and back 3 times.

Back Peddle – Facing your back to the finish cone, back peddle as fast as you can 20 yards. Take a 45 second rest and back peddle to the beginning. Repeat down and back 3 times.

A simple theme that I have established through most of my training blogs is the emphasis Division I coaches are placing on foot speed and quickness. No longer do coaches want high school players that are just big and strong, they are placing much more emphasis on agility when evaluating players. Since this skill is in such high demand, I have included several blogs that focus on exercises that football players at all levels can utilize to enhance their personal foot speed and agility, regardless of your position or size.

In this blog I want to focus on an exercise that I have done since I was in high school (Class of 96) and have been an integral part of my weekly workout routine since. This exercise is called the “Dot Drill”. It is simply a place mat or area on the floor outlined with 5 dots. Although you can create your own “Dot Mat” I would highly recommend purchasing one. They are fairly inexpensive, easily mobile and provide an optimal surface to do the agility drills. You can find more information about a “Dot Mat” by going to www.touchdownskills.com or click on this link http://www.touchdownskills.com/products/agilitymat.html and it will take you directly to the product page.

Since I am firm believer of the benefits of a dot map I would like to my favorite exercise that can be done as a warm up or part of your conditioning workout.

Inside Out Drill

Step 1: Place each foot on the bottom two dots of the mat.

Step 2: Jump to the middle dot with both feet.

Step 3: Jump to the top 2 dots by placing your feet on each dot.

Step 4: Jump backwards to the middle dot, with both feet.

Step 5: Jump back to the bottom two dots with one foot on each dot.

Step 6: Repeat, getting faster through each repetition.

Repeat the process 3-4 times until you get a feel of the coordination. Once you have the “feel” down then do the drill as fast as you can going up and down the dots. The key to this drill is to touch each dot as fast as you can. Try to jump as low to the ground as possible and then once your feet hit the designated dot immediately jump to the next set. You will repeat this drill for 30-45 seconds and you can do it for 2-5 sets.

There are several variations of this drill and others can be utilized with a Dot Map. Continue to check with the www.touchdownskills.com blog each week and I will include new workouts and exercises for all featured training products.

Foot speed is as valuable to a football player as the vertical jump is to a basketball player. As a result, when Division I coaches are evaluating high school players, regardless of their position, they are critiquing how quick one’s feet are. The logic lies with the understanding that foot speed translates directly into a player’s versatility. To coaches versatility gives them several options when evaluating talent. Think about it if a Division I coach could recruit  a player that has the foot speed to play both wide receiver and corner back or a defensive lineman that can play offensive lineman, the coach definitely will chose the player that has that dual ability. Again the coach’s judgment will lie within the players foot speed.

 With so much emphasis being placed on this aspect of high school player’s game I want to introduce a drill that can greatly enhance a young player’s foot speed despite their position on the field. This drill will require a speed ladder and an area with at least 20-25 yards to run. (To view or purchase a speed ladder go to www.touchdownskills.com or click on the following link http://www.touchdownskills.com/products/ladders.html )

Quick Step Drill

This drill was taught tome when I played for the Pittsburgh Steelers and is something that I attribute much of my speed and lateral quickness.

Step 1: Set the speed ladder flat on the ground and place a cone at each end 5 yards from the beginning and end of the ladder.

Step 2: Warm Up: In order to get used to the foot work, do this part at 50-60% of your full speed. Begin at the first cone in a good athletic stance. Start running through the ladder with each foot alternating going in between each rung. It should feel like your running in short choppy steps. Run through the last cone to finish.

Step 3:  Take a 30 second rest and go back. This time run through the ladder but by stepping in each rung with both feet. Repeat until you are getting used to the footwork.  

Step 4: FULL SPEED. Now that you are getting a feel of the footwork, repeat step 2 and 3 but go through 80-90% full speed. While running through the ladders try not to look at your feet and pump your arms as fast as you want your feet to move. Finally make sure you sprint to each cone at the end of the ladder.

Repeat this process 5-8 times with each rotation trying to get faster and without looking down. You will want to give yourself 30 seconds in between each repetition. For maximum results integrate this workout at least 2 times a week.

The evolution of strength, speed and agility training continues to evolve over time. One of the biggest changes workout routines have incurred over the past decade is the manner in which to enhance explosion and power. A few years ago many strength and conditioning coaches put a lot of emphasis on power cleans and squat to accomplish this. However, over the last two years a new trend has taken place where athletes are looking to achieve the same benefits of high impact lifts such as the power clean, but to do it in a more non impact manner. Recently many coaches are focusing their efforts on ploymetrics. These drills/exercises have been proven to enhance athlete’s strength and explosion while at the same time decreasing the risk of injury.

One plyometric that I find very effective in my workouts and also during the time I played in the NFL was the use of “plyoboxes”. Also known as “Vert Boxes” “Jump Boxes” and “Box Jumps”, plyoboxes are designed to mimic the same explosive movement that is put forth when you power clean or squat. These items are very inexpensive and should be part of every aspiring NFL player out there. You can view and or purchase the various types of plyoboxes by going directly  to www.touchdownskills.com or click on the following link http://www.touchdownskills.com/products/plyoboxes.html.

Since I am a true believer of the benefits that can be gained by incorporating plyobox exercises in place of the power clean and power squat, I would like to share a simple workout that athletes at any level can include in their weekly workout routine and see immediate benefits.

Workout: Sand Box Jumps

This exercise will require a plyobox (http://www.touchdownskills.com/products/plyoboxes.html) and a sand pit. This could be a sand box in the backyard/local park or you can find a local high school track with a long jump pit.

Step 1: Chose a plyobox that as high as the bottom portion of your knees (if you feel you need a higher box do so using caution, you do not want to come up short on a jump and tear up your chins). Place the box in the sand pit where you have plenty of room to jump from the ground to the top of the box.

Step 2: With the plyobox in place, set your feet 4-8 inches away from the base of the box. Position your feet slightly narrower than shoulder width apart. Next, bend your knees, and keep your back flat and lower yourself until your body is positioned as if you were sitting in an invisible chair. Finally place your hands in front of you like you were going to box.

Step 3: In the bottom position explode and jump as high as you can, making sure you land on top of the plyobox. Step down, get in position and repeat. This workout should involve 8-10 jumps with 4-6 sets. Remember to focus on your body position and explosion. With consistent effort and including this as a regular part of your workout routine, you will notice a significant increase in explosion, vertical jump and speed.

All to often young football players have the precognition that in order to be a dominate offensive or defensive player, you need to bench press a ton of weight or have Hulk Hogan pipes (biceps). To the contrary most NFL head coaches and strength conditioning coaches will confirm that upper body strength is completely overrated. They believe the strength of a players ability to be successful, or one that has potential to play at the next level lies within the strength the player possess in their lower body. Leg and hip strength are as important to a football player’s success as to the focus a basketball player puts into his jumping and shooting technique.

Over the past couple of years strength and conditioning coaches have evolved their training programs to include exercises that best simulate the events that will take place during the course of a game. AS such, a lot of NFL and Division I coaches have been incorporating power sleds within off-season and in season leg/hip development to simulate blocking and point of contact tackling. Currently www.touchdownskills.com offers powers sleds as an item that can be used in strength training. (To view this item please click on the following link http://www.touchdownskills.com/products/powersled.html)

A power sled combines all the aspects of technique, leg drive and focus that is also consistent when you block and tackle opponents. I firmly believe that young players can greatly enhance their game and power if they incorporate a power sled in their weekly workout routine. Since I believe this is critical aspect of young players development, I would like to share a simple workout that any player at any skill level could include in their weekly routine.

Power Sled Workout – Straight Drive – The most important thing to remember when using a power sled, especially in this drill, is using proper technique. Try to ignore how fast or quick you finish the drill; rather center your focus on your legs. This will increase strength and power faster that if you totally ignored technique.

STEP 1 In this drill you will set up two cones 15 yards apart in a straight line. Lay the power sled behind the first cone. Position your hands on the grips, making sure your thumbs are pointing up. DO NOT point your thumbs in ward or down. For this will make your arms bow outward and lose power in your blocking. Next set your feet around shoulder width apart. Your feet should be as wide as you would power squat. For me that is just short of shoulder width, but for some it is a little wider. Now, without pushing the sled position your body so your legs are bent and your butt is higher than your shoulders. However, don’t bring your butt so high that you cannot look straight ahead. You must have your body positioned in a way that you can still look ahead (in this case you should be focusing on the second cone).

STEP 2 Once you have obtained the proper position, begin pushing the sled forward. Since this is the warm up, push the sled just faster than a moderate walking pace. Focus on keeping your feet shoulder width; your hips above your shoulders and most importantly take short choppy steps. If your feet narrow, your hips drop below your shoulders, and you start taking long steps you will lose all the ability to maximize your lower body strength.

STEP 3 After you have perfected the optimal technique and body position, now you can go back and forth between the two cones at lest 4 times. Each successive time increase weight and effort put forth to push the sled. However, lighten the weight if you start losing technique.

If you have any questions, please feel free to reply to this blog and I would enjoy to offer any advice.

Over the past three decades football training has evolved from being exclusively focused on increasing strength and speed into today’s game centering more on speed and agility. In order to keep up with the competitive nature of today’s athletes it is crucial that you are doing all you can to enhance your capabilities in these areas. One critical area in your body that single handily could decrease your 40 and maximize your explosive power is centering much of your lifting in strengthening your “core”. The “core” of an athlete comprises your ABS, back, hips and butt. Increasing the strength and flexibly in those areas translate directly into your ability to be faster, quicker and more explosive.

A feature item at www.touchdownskills.com that has been critical in my development as a professional athlete has been the use of medicine balls. You can view and purchase a set of these by clicking on the following link http://www.touchdownskills.com/products/medicineballs.html. 

Since I am a strong believer in medicine balls increasing the strength of your core I would like to share a simple workout that any athlete competing in any level could incorporate in your daily/weekly routine.

Workout – Medicine Ball Crunches – This will require an area of your gym or home that has a concrete or reinforced wall.  First select a medicine ball that weighs nor more than 8 lbs. Next sit in front of your wall in a sit up position 5-6 feet away. Start by lying on your back flat on the ground with your hands behind your head holding the medicine ball. Begin coming up in a crunch position and at the height of your crunch throw the ball (over your head) against the wall. As soon as the ball bounces back to your hands begin the decent back to the floor. Repeat this 20-25 times. Do 2-3 sets. The main thing to focus is flexing your ABS each time you lift up and lay back down on the floor. If you have difficulty keeping your legs and feet on the ground, lighten the weight of the medicine ball.

If you wish to view more exercises on core enhancement or other workouts related to this subject click on the following link http://www.touchdownskills.com/products/medicineballs.html and enter your e-mail address. Enjoy!

When evaluating a wide receiver or running back, Division I and NFL coaches always look at a players hips and how they use them when exploding out of breaks. In fact, it is your hips that provide 80-90% of your explosive power. Being such a critical muscle it is important to take 10-15 minutes of your daily workout routine to strengthen and enhance your hip muscles. One exercise tool I like to use to work on that part of my body is a training band.

The training band device, although small and lightweight can do more to develop your hip muscles than any free-weight or machine. They usually cost $50-60, and vary in the amount of resistance they can provide. To view what one looks like, you can visit www.touchdownskills.com and click on the following link http://www.touchdownskills.com/products/trainingbands.html.

Since I am a true believer in the positive benefits a training band can provide to enhance your explosive power I would like to share a simple workout that anybody can do at home or in the gym.

The Side Shuffle – Side aside an area 10-15 yards in distance. Start at one end facing the nearest wall with the training band wrapped around your ankles. Next, separate your feet to where they are at least shoulder width apart and then bend your knees until you are in an athletic squat position. Make sure not to lean over or bend your back. Keep facing forward with your head up and looking straight ahead, and begin a SLOW MOTION shuffle. The key to this drill is to not have your feet narrow more than shoulder width while at the same time shuffling in a SLOW MOTION pace. It should take you 20-45 seconds to go the entire 10-15 yards. Once you get to the other side, take a 45 second break.

This time facing the same direction, assume the same shuffle position once again. Focus on keeping your butt down while maintaining a straight back. Begin the shuffle, but going back to where you started. Go SLOW and do not bring your feet closer than shoulder width. You should feel a deep burn in your hips if you are doing proper technique. Once you have completed both directions repeat 1 or 2 more times.

I promise if you implement this simple workout at least 2-3 times per week, you will see a dramatic increase in your ability to break off routes, change direction and cut with the ball. Most importantly you will begin to notice an increase in explosive power that will get you noticed by coaches and players for years to come.

One of the newest and hottest items to be part of football training has been the incorporation of strength vests. As a featured item at www.touchdownskills.com the strength vest (http://www.touchdownskills.com/products/strengthsuit.html) is a very popular piece of workout equipment that can be incorporated in several phases during your daily workout regime. The vest provides a unique way to increase explosion, strength, and agility while at the same time reducing the risk of injury through an even distribution of weight throughout the entire upper body. As a former NFL player and a current workout aficionado, here are a few ways I would recommend a football player at any level can use the strength vest to better himself or herself as an athlete.

Upper Body Development – One thing I try to do when I work on my punch and upper body explosion is I use the weighted vest in conjunction with variations of the standard push up. First I like to use it when I do the push up and clap (3 sets of 10-20), single arm medicine ball push ups (2 sets of 10) and in combination with stability ball core punches (3 sets of 25).

 Lower Body Development – Instead of doing the standard squat or power clean, which can be very stressful on your back, hips and knee, I like to use the weighted vest as a safe substitute.  I primarily use it to do lunges, single leg step ups, single leg squats and split squat jumps. For each of the lifts I do 3-4 sets of 6-8 repetitions. For each consecutive set I add another weighted vest. During most workouts I can have up to 3 vests strapped over each other, thus giving me enough resistance to increase my strength and explosion.

Core Development – This is where the weighted vest can be best utilized. Since it is made out of neoprene, the vest is flexible and does not provide discomfort. As I result I use it in almost every core lift I perform. My favorites include, stability ball work, stability abs, and hyperextensions.

Even though I did not mention the many benefits the weighted vest can enhance your conditioning regime, it is safe to say it is a very effective, efficient and safe tool increase your strength, power and agility.

You can purchase yours at www.touchdownskills.com and clicking on the following link http://www.touchdownskills.com/products/strengthsuit.html.