Thursday, August 31, 2006

Hip Flexor Training for the 40 Yard Dash

One of the biggest areas athletes often neglect in thier speed training for football is developing the hip flexors. To aid in your "forty yard dash" improvement the hip flexors must be strong, powerful, and most of all flexibile.

One great dill that I use to develop hip flexor firing and power is wall drills. Placing you hands against a wall, walk your feet back so that your torso is at a 45 degree angle from the floor. Start by running with the legs focusing on firing the hip flexor. A good key to think about is to think about driving the knee up and and keeping the feet back when the touch the ground. Perform 4-5 sets of 10 sec. each.

Tip: try to maintain a 45 degree torso angle the whole set. This translates to increased forward body lean which increases acceleration.

This will help you on your 40 yard dash acceleration phase.

Train Hard!

Coach Mike Gough

Wednesday, August 30, 2006

In-Season Football Training

Combine Training aside, now your focus should be on making plays on the field. The whole reason you train for the combines is to ball on the field. To keep your edge all season long you have to keep training.

All too often do I see some athletes that training with great intensity in the off-season and make huge gains throw it all away during the season due to a lack of structure in their high school football program.

As a result when the playoffs come around these athletes are deconditioned and performing at a level no where close to their potential.

How to we overcome this? You need two quick workouts a week to maintain your edge. Your in-season workout should include strength, footspeed, core strength, flexibility and anaerobic conditioning to keep the body tuned up.

Do that twice a week and you will be feeling like you have not lost a step come playoffs.

For my detailed In-Season workout plan check out my latest training manual "Training for the NFL"

Thats all for now keep training hard!

Coach Mike Gough

For the latest in 40 yard dash training check out "Mastering the 40 Yard Dash"

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Tuesday, August 29, 2006

New Age of High School Football

Football at the high school level has taken on a professional look the past five years. Nationally televised games, Nike Combines, alot of focus on athletes testing numbers specifically the 40 yard dash.

Saturday I watched a High School football game on ESPN, pitting Byrnes (SC) vs. Belle Glade Central (Fl). At the half they showed the conditioning program that Byrnes performs in the summer. I was impressed.

What impressed me was the amount of speed and agility work these athletes perfom. Hats off to them and there strength and speed coach.

If you are an aspiring high school athlete looking to play at the college level, make sure that your train for speed agility and quickness, as many program out there only focus is strength. A complete training program will develop your total athleticism.

For the latest in combine training and 40 yard dash instruction hop on over to

Saturday, August 26, 2006

Hill Sprints for 40 Yard Dash Improvement

I am currently on vacation up here in Canada, a long way from my home in Florida. I am getting way from it all but wanted to write to you to share some experiences with you.

Yesterday I decided to go for a interval run for my training. While on the run the lanscape of the Canadian Shield was kicking my butt. Steep hills define the challenging rocky terrain, and often I found myself sprinting up a forty five to sixty degree angles. It was tough to say the least.

See running hills provides a great challenge to the body and when adapted for combine training can play a key role in improving your 40 yard dash time.

It generates leg power and is great for firing the poserior chain, so important for sprinting.

If you have access to a steep hill, throw it into your workout routine to add some variety. Perform sprints up the hill then walk down and repeat. Try to power through each stride using the legs and the arms to drive you up the hill.

Thats all for now! Keep pushing it!

If you want to learn how to run the 40 yard dash check out this link!


Mike Gough
NFL Combine Training Expert

PS. Train like the pros do with Training for The NFL. Get your copy now before they are gone!

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Monday, August 07, 2006

Anaerobic Football Specific Conditioning

This time of the offseason you should be pushing your anaerobic conditioning in preparation for the upcoming season. Let's be honest, no one enjoys this type of training but it needs to be done. The more anaerobic work you perform in the off-season the easier those two a days will be and the faster you will be able to recover.

Short duration sprints with football specific rest intervals should be the focus. There are various drills you can implement into your training program to increase your anaerobic conditioning. Some drills are straight sprints while others combine some change of direction.

My latest manual 'Training for the NFL' is a 4 phase complete training program ( has many anerobic conditioning drills with specific times breakdown for different positions.

Your training should be broken up into conditioning days and speed days. Make sure that the objective of each workout is clearly defined as you do not want to be training speed and anerobic conditioning in the same workouts.

If you have not yet checked out Training for the NFL and still want in click the link below to get in while the gettin is good. You will no doubt take your training to an elite level.
Here is the link:

Remeber that to be the best out on the field, we need to train the specific energy systems that are tapped into out on the field.


Mike Gough
NFL Combine Training Expert

PS. Train like the pros do with Training for The NFL. Get your copy now before they are gone!

Improving Combine Performance

It is very easy to improve performance in the combine tests. I find it amazing that a series of simple technique cues can drastically change an athlete's perfomance.

Yesterday was the start of high school football training camps here in Florida. One of the school that I work with down here asked me to put the athletes through a combine testing on the first morning of practice.

This school is entering their first year in football. They are very raw, but the athletes are eager. I set up all of the tests and roamed around trying to guide the athletes many of whom had no idea of what or how to do any of the tests.

What I found amazing was a simple tip on a 40 start or vertical jump, broad jump, or bench press helped the athlete improve their result on their second attempt.

Many of the athletes had a look of bewilderment after seeing just by altering a simple movement their result could be improved. There were alot of teachable moments.

So let me teach you...

One of the fastest ways combine performace is through technique refinement. Cleaning up how you perform each test and having a cheat sheet like the Pro Combine Preparation Manual will aid in your performance.
If you have yet to get your copy, check it out at


Mike Gough
NFL Combine Training Expert

PS. Train like the pros do with Training for The NFL. Get your copy now before they are gone!