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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
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Table 1
Daily (;1 h) exercise regimens for the 8-wk aquatic training program
Time (h:min)
Exercise
Rest intervals
0:000:15
N/A
N/A
0:150:25
0:250:35
Single-leg bounds
5 3 10 yd
0:350:45
Broad jump
5 3 10 yd
0:450:50
0:501:00
Week 1
5 forward, 5 backward, 10 yd
N/A
N/A
N/A
0:100:20
0:200:30
Single-leg bounds
5 3 10 yd
0:300:40
Broad jump
5 3 10 yd
0:400:45
N/A
0:450:55
Footwork drill
N/A
0:551:00
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
0:000:10
N/A
N/A
0:100:20
Single-leg bounds
5 3 10 yd
0:200:30
Broad jump
5 3 10 yd
0:300:40
Footwork drill
0:400:45
Lateral shuffles
N/A
0:450:55
N/A
0:551:00
N/A
N/A
N/A
N/A
Weeks 6 and 7
0:000:10
(continued)
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Table 1
(continued )
6 3 10 yd
0:100:20
0:200:30
Footwork drill
0:300:35
Lateral shuffles
0:350:45
0:450:55
0:551:00
N/A
N/A
0:000:10
N/A
N/A
0:100:20
6 3 10 yd
0:200:25
Lateral shuffles
0:250:35
0:350:45
5-10-5 test
0:45-0:55
3-cone test
0:551:00
Week 8
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
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numerous college football players preparing for the NFL Combine and/or
Pro-Day events.
AQUATIC TRAINING PROGRAM
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
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
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
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
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
These drills included low-intensity relays, water games, swimming, and stretching activities
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
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
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Figure 1. View from above and under water: (A) forward sprinting and (B)
backpedaling drills.
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.
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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 810 weeks after postseason recovery to adequately train and prepare for
Figure 4. View from above and under water of single-leg bounding 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
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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.
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.
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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