The great Bruce lee once said “I fear not the man who has practiced 10,000 different kicks once, but I fear the man who has practiced one kick 10,000 times.” This quote ties in very well with how a prospect should approach training for the NFL Combine and Pro day.
After the initial tissue reconditioning period, it’s time to start moving at a high velocity and accumulating reps in linear acceleration work in preparation for the 40-yard dash. It is also imperative to start accumulating high velocity reps in the 20-yard shuttle, 3 Cone, Vertical Jump, Broad Jump and Bench Press. The goal should be to train each of these skills TWICE a week and record the best effort for each given performance. By collecting in session performance data, you can create a more specific program that is constantly adapting to the prospect. For example, if the data shows a Defensive Lineman has an exceptional 3 cone but an average Broad and Vertical Jump relative to his peers, his program needs to be adjusted so he improves the skill of explosive ability and triple extension.
Another important practice is to set repetition goals for each skill on a weekly basis. If each skill is practiced twice a week with 5-7 max effort reps being done each day, the weekly volume for each skill should be range between 10-14 reps. Also, all max effort reps should be filmed and reviewed. This will help provide higher quality reps down the road and keep the prospect engaged in the training process.