A Supplemental Aquatic Speed Training Program for NFL Combine Preparation

A Supplemental Aquatic Speed Training Program for NFL Combine Preparation Michael F. Marsico, BS, NSCA-CPT,1 Kylie K. Malyszek, BS,1 James R. Bagley, PhD,1 and Andrew J. Galpin, PhD, CSCS*D, NSCA-CPT*D1,2 1 Center for Sport Performance, Department of Kinesiology, California State University, Fullerton, California; and 2 Department of Kinesiology, San Francisco State University, San Francisco, California Supplemental digital content is available for this article. Direct URL citations appear in the printed text and are provided in the HTML and PDF versions of this article on the journal’s Web site (http://journals.lww.com/nsca-scj).

ABSTRACT THE NATIONAL FOOTBALL LEAGUE (NFL) SCOUTING COMBINE PROVIDES COLLEGIATE ATHLETES WITH THE OPPORTUNITY TO DEMONSTRATE THEIR SKILLS AND ABILITIES TO PROFESSIONAL FOOTBALL TEAM EXECUTIVES AND COACHES. THE PREPARATION FOR THIS EVENT IS EXTENSIVE, POTENTIALLY RESULTING IN OVERTRAINING AND/OR INJURY. PERFORMING A PORTION OF THIS TRAINING IN AN AQUATIC ENVIRONMENT (E.G., POOL) MAY ALLOW FOR THE DEVELOPMENT OF SPEED AND POWER, WHILE REDUCING IMPACT AND JOINT STRESSES ASSOCIATED WITH ECCENTRIC LANDING. THIS ARTICLE OUTLINES AN 8WEEK AQUATIC TRAINING PROGRAM USED BY A GROUP OF ATHLETES PREPARING FOR THE 2014 NFL COMBINE.

INTRODUCTION

he National Football League (NFL) holds its annual scouting combine every February so collegiate football players may demonstrate their skills and abilities to professional team executives and coaches. Each prospective player undergoes a battery of tests ranging from body composition,

T

58

to intelligence assessments, to the 40yd dash. The 6 primary physical tests, regardless of the position, include the 40-yd sprint, 225 pound bench press for maximum repetitions, vertical jump, broad jump, shuttle run (5-10-5 drill), and 3-cone drill (www.nfl.com/ combine/workouts). These assessments are used to quantify an athlete’s speed, power, agility, and quickness and are therefore emphasized in most preseason and/or combine preparation training programs (6). Professional team representatives also travel to colleges throughout the country auditioning athletes during schoolplanned workouts called “Pro-Days.” The model for these testing days is less standardized but typically includes the same measures as the combine, with the addition of a large number of football-specific tests (e.g., catching passes, demonstrating blocking techniques, etc.). Many athletes will participate in the combine and at least 1 additional Pro-Day. Although each team considers a multitude of factors, an athlete’s performance on any given physical test during either of these testing sessions can have massive financial and career implications. With this continual pressure in mind, prospective NFL players typically prepare extremely hard from the end of their collegiate season (usually mid-/

VOLUME 37 | NUMBER 6 | DECEMBER 2015

late-December mid-January) up to the NFL Draft (early May). Combine preparation programs traditionally include some mixture of on-field preparation (e.g., speed and agility drills, football skill development, testing-specific training, etc.), weight room–based strength and conditioning training (e.g., heavy weightlifting, circuit training, etc.), and recovery modalities (e.g., massage, ice baths, physical therapy). Unfortunately, land-based (i.e., on the field and weight room) training programs can be extremely taxing on the body (6), and overtraining can cause serious injury or decrements in performance. Recently, aquatic training programs have been suggested to safely and effectively improve strength, power, and flexibility (1). This training method may be especially attractive to these athletes as it has been shown to mediate joint impact (and therefore presumably landing impact and joint stress) while providing enough resistance to stimulate adaptation (7). Moreover, appropriately conducted aquatic exercise regimens can increase lower-body power output, imparting similar performance benefits as land-based plyometric training (3,5,7). Water resistance KEY WORDS:

NFL; low-impact; football; power; overtraining; pool; water

Copyright Ó National Strength and Conditioning Association

Table 1 Daily (;1 h) exercise regimens for the 8-wk aquatic training program Time (h:min)

Exercise

Repetitions, duration, and distance

Rest intervals

0:00–0:15

Dynamic warm-up (athlete specific)

N/A

N/A

0:15–0:25

Sprint and backpedal drill

0:25–0:35

Single-leg bounds

5 3 10 yd

;90 s, while other group does repetitions

0:35–0:45

Broad jump

5 3 10 yd


0:45–0:50

908 arm drive

0:50–1:00

Athlete choice cool down

Week 1

5 forward, 5 backward, 10 yd

30 s on/off, 5 repetitions (5 min) N/A


N/A N/A

Notes: Exercises should be performed at very low intensity as an introduction Weeks 2 and 3 0:00–0:10


N/A

0:10–0:20


0:20–0:30

Single-leg bounds

5 3 10 yd


0:30–0:40

Broad jump

5 3 10 yd


0:40–0:45

908 arm drive

30 s on/off, 5 repetitions (5 min)

N/A

0:45–0:55

Footwork drill


N/A

0:55–1:00

Athlete cool down

5 forward, 5 backward, 10 yd

N/A

N/A ;90 s, while other group does repetitions

N/A

Notes: Start at a walk-through speed, then increase intensity mid-workout in week 2. Introduce new footwork drill at the finish but stress it more in week 3 Weeks 4 and 5 0:00–0:10


N/A

N/A

0:10–0:20

Single-leg bounds

5 3 10 yd


0:20–0:30

Broad jump

5 3 10 yd


0:30–0:40

Footwork drill


0:40–0:45

Lateral shuffles


N/A

0:45–0:55

5-10-5 mock drill

Each player runs the drill 3 times

N/A

0:55–1:00

Athlete cool down

N/A

N/A


N/A

N/A


Weeks 6 and 7 0:00–0:10

(continued)

Strength and Conditioning Journal | www.nsca-scj.com

59

Aquatic Speed Training for Football

Table 1 (continued ) 6 3 10 yd


0:10–0:20

Single-leg bounds and broad jump

0:20–0:30

Footwork drill


0:30–0:35

Lateral shuffles


0:35–0:45

5-10-5 mock drill



0:45–0:55

3-cone drill (“L” drill)



0:55–1:00

Athlete cool down

N/A

N/A

0:00–0:10


N/A

N/A

0:10–0:20

Single leg bounds and broad jump

6 3 10 yd

0:20–0:25

Lateral shuffles


0:25–0:35

Vertical jump test



0:35–0:45

5-10-5 test



0:45-0:55

3-cone test



0:55–1:00

Broad jump test (from the pool edge)

Each player jumps 3 times


;90 s, while other group does repetitions N/A

Week 8

;90 s, while other group does repetitions N/A

Notes: The final week allows for testing of progress as well as creating competition and fun for the players. We test the vertical jump, 5-10-5, and 3-cone test in the pool. The broad jump test has them jump from the edge of the pool (be sure to use a slip resistant surface at the edge) and into the water. This allows the players to simply explode as much and as far as possible without worrying about their landing

should work to improve performance outside the pool, similar to training with and without a parachute during sprint training (4). Increased resistance to movement requires additional muscle activation while simultaneously providing a buoyancy effect. This facilitates more rapid transitions from eccentric to concentric muscle contractions, ultimately increasing power output (5). By introducing a supplemental aquatic training program into a regular NFL Scouting Combine training protocol, athletes can gain additional training without compromising health. The purpose of this article is to highlight a supplemental aquatic speed and power training program recently integrated into the normal training routine of

60

numerous college football players preparing for the NFL Combine and/or Pro-Day events. AQUATIC TRAINING PROGRAM

Our aquatic training program aimed to improve lower-body speed and power as well as reinforce movement technique by mimicking land-based exercises (specifically altered for the pool), aiming to positively influence athlete performance (in 5 of the 6 [all lower-body] combine tests) and provide dynamic conditioning exercise while minimizing the risk of musculoskeletal injury. This low-impact program was designed to supplement the athlete’s regular training program, which included a combination of 4–5 days per week of resistance exercise,


2–4 days of on-field drills, and 4–5 days of physical therapy/athletic training, chiropractic work, massage, and/or ice/ cold water treatments. The aquatic program included 1 workout per week for 8 weeks and was implemented on a light or recovery day (see Table 1 for a detailed outline of each training session). Exercise repetitions and time-in-training were kept low with rest periods of at least 90 seconds, providing players with proper recovery to ensure maximal power output (2). A large outdoor pool with waist-to-chest deep water (;4–5 ft) was used for all sessions. Pool training was also used to practice specific individualized technique issues and cues. Noteworthy, before implementing

Table 2 Description of exercises for the 8-wk aquatic training program Exercise


Description

Start 10 yd from the wall of the pool, sprint toward the wall with high knees and quick foot strikes From the wall hip hinge back, bending slightly at the waist, and drive back with quick foot strikes

908 arm swings

Find a position where the water level is above the chest but below the shoulders. Each arm should be bent at the elbow at a 908 angle with hands in a neutral position. Begin swinging the arms in opposition, raising the hand to the brow, and then quickly to the hip

Footwork drill

Perform each drill for ;15 s bursts Side short: on the balls of your feet with the feet together, quickly shoot the feet out 6–12 inches, then back together and repeat Side wide: on the balls of your feet with the feet together, quickly shoot the feet out 24–30 inches, then back together and repeat Cross short: on the balls of your feet with the feet together, quickly shoot the feet out 6–12 inches, cross one behind the other, then repeat Cross wide: on the balls of your feet with the feet together, quickly shoot the feet out 24–30 inches, cross one behind the other, then repeat

Broad jumps

Feet shoulder width apart, hip hinge, and squat down, bring the arms back, and explode, leaping forward throwing the body and arms as far forward as possible. Land. Repeat

Single-leg bounds

Drive the right leg and left arm upward springing forward, land, and repeat with the opposite side. Perform 10 yd, turn and repeat back to the original position

Lateral shuffles

Mark off a 10-yd width of the pool where the water level is the same throughout. Shuffle to one side without crossing the feet, then repeat to the opposite side

5-10-5 mock drill

Similar to a 5-10-5 drill on land; start from the middle, sprint to one side stopping at the mark, push-off and sprint back to other side stopping at the other mark, push-off and sprint back through the middle starting point

3-cone drill (“L” drill)

Similar to a 3-cone drill on land; Sprint from the first cone to the second, push-off and sprint back to the starting point, push-off again to head back toward the second cone, turn left around the second cone toward the third cone, turn around the cone, head back toward the second cone, and turn right around the second cone, heading back to the starting cone to finish the drill

Athlete choice cool-down

These drills included low-intensity relays, water games, swimming, and stretching activities

Vertical jump test

Feet shoulder width apart, hip hinge, short squat and explode upward reaching as high as possible. Hold a flag or towel out using a pole for the athlete to leap for

Broad jump test (from the pool edge)

Feet shoulder width apart, hip hinge, squat low drawing the arms behind, and explode forward leaping as far into the pool as possible. Note: Doing this from the edge of the pool can be dangerous. Be sure to put a towel or other nonslip surface on the edge of the pool, or simply avoid

a program such as this, proper safety precautions and supervision (e.g., lifeguards and certified athletic trainers) should be taken. Check with your aquatic facilities for rules and regulations. All athletes in attendance were divided into 2 teams for maximal utilization of time and space. Athletes were encouraged to bring protective footwear/shoes and goggles during training as pool

bottoms usually have a rough texture. Weeks 1 and 2 of the program were fairly light and aimed to introduce athletes to the pool, the exercises (Table 2, Figures 1–5, and the videos in the Supplemental Digital Content 1–5, http://links.lww. com/SCJ/A157, http://links.lww.com/ SCJ/A158, http://links.lww.com/SCJ/ A159, http://links.lww.com/SCJ/A160, http://links.lww.com/SCJ/A161) and

gauge how their bodies would feel during and after training. Most of the athletes had little to no experience training in the pool, so we chose exercises to mimic or replicate speed training drills typically performed on dry land, as the athletes were already familiar with these drills without the pool’s resistance or buoyancy factors. During week 2, most of the exercises were performed at moderate


61


intensity and speed. Beginning at week 3, the athletes became more comfortable with the pool, so we steadily increased the exercise difficulty and challenged them further throughout the next 6 weeks.

Figure 1. View from above and under water: (A) forward sprinting and (B) backpedaling drills.

At week 4, because of the athletes’ limited training schedule, we eliminated the sprinting and backpedaling drills and introduced lateral movement and mock testing drills. The intent was to have the athletes perform and practice the actual combine tests with the water resistance and buoyancy factors. We accomplished this by steadily introducing various drills throughout the remaining weeks of the program. We began with lateral shuffles and the 5-10-5 drill and eventually progressed to the 3-cone drill. Nonparticipating players were used to assist others during these drills by providing the participating players with a “grounded” object to push-off when changing directions. During the 5-10-5 drill, nonparticipating players acted as the cones. This type of movement and teamwork required some practice. At week 5, movements became easier and more balanced allowing players to focus on speed and power. In week 6, we added the 3-cone drill. This new drill required many changes in direction, and nonparticipating athletes again acted as cones and anchors to help other players. As we approached the end of the program, players focused on movements in the pool that closely mimicked their final combine practices and tests. By the end of week 8, the athletes were extremely comfortable in the pool and noted strong improvements on these same drills and exercises on dry land. No injuries occurred during the 8 weeks of aquatic training. PRACTICAL APPLICATION

Figure 2. Underwater view of (A) side short, (B) side long, and (C) cross short footwork drills. Note: Cross drill was also performed in a “long” fashion.

62


Athletes may need 2- to 4-week postseason to recover from the rigorous season before they begin any high-impact training programs, but players typically only have 8–10 weeks after postseason recovery to adequately train and prepare for

Figure 3. Underwater demonstration of the standing long jump drill.

Figure 4. View from above and under water of single-leg bounding drill.

Figure 5. Demonstration of the vertical jump drill.

the NFL Scouting Combine and/or ProDays. Low-impact aquatic training may allow for a quicker return to training as it enables athletes to develop speed and movement technique while provide little strain on the body. Without question, movement in water differs from that on land. However, once athletes are comfortable with exercises in the pool, it can be a safe and effective supplement to any speed/power training program. The program outlined here has been implemented on players who have been successfully drafted into the NFL. Coaches and trainers should consider


63


this, or a similar program, when preparing for such events to reduce impact and joint stress on athletes while still imparting speed and performance benefits. It may also be of benefit to professional or youth athletes in the same manner.

Kylie K. Malyszek is a graduate student in the Department of Kinesiology and Center for Sport Performance, California State University.

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

Michael F. Marsico is the coowner of Match Fitness, Fullerton, CA.

James R. Bagley is an Assistant Professor at San Francisco State University and visiting scholar at the Center for Sport Performance, California State University.

64

Andrew J. Galpin is an assistant professor in the Department of Kinesiology and Center for Sport Performance, California State University.

REFERENCES 1. Borreani S, Colado J, Calatayud J, MoyaNajera CD, and Triplett NT. Aquatic resistance training: Acute and chronic


effects. Strength Cond J 36: 48–61, 2014. 2. Hazell T, MacPherson R, Gravelle B, and Lemon P. 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance. Eur J Appl Physiol 110: 153– 160, 2010. 3. Martel G, Harmer M, Logan J, and Parker C. Aquatic plyometric training increases vertical jump in female volleyball players. Med Sci Sports Exerc 37: 1814–1819, 2005. 4. Martinopoulou K, Argeitaki P, Paradisis G, Katsikas C, and Smirniotou A. The effects of resisted training using parachute on sprint performance. Biol Exerc 7: 7–23, 2011. 5. Miller MG, Berry DC, Bullard S, and Gilders R. Comparisons of land-based and aquatic-based plyometric programs during and 8-week training period. J Sport Rehabil 11: 268–283, 2002. 6. Peterson M, Alvar B, and Rhea M. The contribution of maximal force production to explosive movement among young collegiate athletes. J Strength Cond Res 20: 867–873, 2006. 7. Stemm J and Jacobson B. Comparison of land- and aquatic-based plyometric training on vertical jump performance. J Strength Cond Res 21: 568–571, 2007.

A Supplemental Aquatic Speed Training Program for NFL Combine Preparation

Recommend Documents