Simulating Game Like Scenarios with a Power Sled
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.
