NFL Combine Movement

Since there is so much activity in this group (and on the Members Only Website discussion board!) with the concepts of Resisted Sprints, we figured it might be appropriate to share clips of this live session.

Note that the “Strength/Power Endurance Continuum” focuses on resisted work that is less specific (Strength, on the left side of the Continuum) and more specific (to the right).
This sequence shown here is one of the THE MOST SPECIFIC, and is placed on the far right side of the Continuum within the Periodization cycle of sprint capacity work. WHY?? The Vertimax Raptor provides very LIGHT resistance – so the body lean, foot strike (with respect to the center of mass), AND the overall ground contact time is very similar to a free sprint (no resistance).

Also, note the anchor position of the resistance. It’s up on the Ki-RO Core Trainer vest, on the left side. Meaning that when the sprint is executed, the Raptor + Kirocore is “trying to pull and rotate the trunk to the left”. However, notice that during this perfectly executed sprint, there is NO trunk rotation. WHY? His RIGHT TRUNK ROTATORS ON THE ANTERIOR SIDE is isometrically strong enough to withstand this resisted force!
That’s what makes this such a highly efficient and specific resisted exercise for Power Endurance. The resistance is light enough that this trunk INTENTION is subconscious during the sprint execution. The anchor position provides the proper force angle and moment arm around the axis of rotation to provide this INTENTION. Strong isometric trunk rotators to withstand powerful forces created by fast leg whip action during maximal sprints is ESSENTIAL to an efficient stride. To achieve the proper foot strike during a stride, this is a KEY factor! Because if the trunk DOES slightly rotate during a sprint (caused by the momentum forces of the leg whip), OVERSTRIDES can occur. Which leads to longer ground contact and too much stress on tissue (specifically the posterior chain).

Keep in mind that the less specific resisted work (Strength Endurance, to the left of the Continuum) is still important. Like Push Sled work, Heavy Pull Sled work, Sled Marches, Heavy Trainer cord resisted work, etc. Because these less-specific exercises raises threshold of Support (foot/ankle) and Suspension (hips/pelvis) muscle activity. But when this base of threshold is raised, APPLY THE THRESHOLD w these types of LIGHT resisted sprints. Like the Raptor Kirocore Sprint featured in this exercise!
WELCOME TO THE REVOLUTION

Training Diverging Forces

Kansas City DL Chris Jones regarded as one of the best OVERALL defensive PLAYERS in football. DIVERSITY is the key. When a guy of this size is this athletic, mismatches are created and great things can happen.

Training DIVERGING forces is an effective way to take an elite athlete and challenge the system.

Note the different variations in each of the videos:

1. Resisted 5yd DL Get Off

2. Assisted 10yd standard acceleration

3. Assisted 10yd DL Get-Off (DIVERGING ASSISTED FORCE). Note the angle of the cord pulls at an angle so the 1st step AND stride length is still maximized, but the “angled pull” makes the trunk/spine lateral flexors / rotators AND hip abductors / adductors work isometrically as the line of the sprint is different than the angle of the pull

4. Assisted 5yd standard acceleration – DIVERGING FORCE

5. Resisted 10yd DL Get off – DIVERGING FORCE

Note the blend of variations of different complexes. Start positions; Position specific versus standard athleticism; resisted versus assisted versus free; different force angles of Resist or Assist.

Complex these drills with Kirocore back sled sprint to raise threshold of the Support System AND Trunk/Spine isometrics (especially rotation). This will make these application drills a LOT more effective.