The Bottom Line:
Here is a summary in the requested format:
- As a discus thrower with a personal best of 207 feet, I have been training at Garage Strength for 5 years post-collegiate and have qualified for Nationals 3 times.
- I had the opportunity to work with 3 football players, 2 from Division 2 and 1 from Division 1, who were preparing for their professional combines.
- We focused on speed and agility training, starting with simple movements like sled walks to prime the body and reinforce proper technique before progressing to higher-speed drills.
- The training was tailored to the athletes’ needs, as they were coming off a long season and required a more gradual approach to rebuild their fitness and technique.
- The key was keeping the cueing simple, as these were experienced athletes who just needed a reminder of the fundamentals to then apply at higher speeds.
Introducing the Speed Guru: Legend Hayes
Mastering the Fundamentals: The Key to Unlocking Speed and Agility
As the Speed Guru at Garage Strength, Legend Hayes has dedicated himself to understanding the intricacies of speed and agility development. His work with elite-level athletes, including those preparing for the NFL Combine, has provided him with invaluable insights into the strategies and techniques that can unlock explosive speed and fluid movement.
Bridging the Gap: Transitioning from Season to Combine Preparation
When working with the football players who had just completed their college seasons, Legend faced the challenge of transitioning them from their in-season training regimen to the specific demands of the NFL Combine. “The thing about football is that when you train for a combine, you’re kind of training for a whole different thing compared to the game that you’re playing,” he explains. “The combine is so specific with just a couple of these exercises, but football’s dynamic, with a lot of agility and deceleration.”
Laying the Groundwork: Prioritizing Proper Movement Patterns
To address this gap, Legend and the Garage Strength team implemented a methodical approach, focusing on foundational movement patterns before gradually increasing the intensity and speed of the training. “A lot of it was really basically like sled walks, which was a big one early on,” Legend says. “We were breaking down the movements as simple as possible and making them correct, because when you’re late in the season, your natural movements are what’s dominant.”
By starting with these basic, low-intensity drills, Legend was able to reinforce proper movement patterns and prepare the athletes’ bodies for the more demanding speed and agility work to come. “The thing about coaching those elite guys too is that they already know, for the most part, what the goal is,” he explains. “Cueing them is slightly different in that aspect, where you kind of almost got to reel it back way more compared to high school or college, because they’ve already had that impression.”
Preparing the Body for Peak Performance
Optimizing Movement Efficiency
At the core of preparing the body for peak performance lies the focus on optimizing movement efficiency. By breaking down complex movements into their fundamental components, we can systematically address any underlying technical flaws or imbalances. This approach lays the groundwork for building speed and agility from the ground up.
Priming the Body for Movement
The training sessions often began with a deliberate warm-up routine designed to prime the body for the dynamic movements to come. This included exercises like PVC pipe walks and sled pushes, which reinforced proper body positioning and joint mobility. By starting slow and focusing on technique, the athletes were able to ingrain the desired movement patterns before progressing to higher-intensity drills.
Bridging the Gap: Slow to Fast
The gradual transition from slow, controlled movements to high-speed execution was a key aspect of the training. The athletes would first master the technical components at a slower pace, allowing them to develop a deep understanding of the movement mechanics. As they became more proficient, the tempo would gradually increase, bridging the gap between the technical foundations and the explosive speed required for peak performance.
This methodical approach ensured that the athletes not only developed the physical capabilities but also the neuromuscular coordination necessary to translate their efforts into tangible results on the field. By addressing the technical and movement-based aspects of their training, the athletes were able to unlock new levels of speed and agility, positioning them for success in their upcoming combines and competitions.
Coaching Elite Athletes: Balancing Cues and Autonomy
Optimizing Movement Efficiency: Priming the Body for Speed
During the training sessions with the elite football athletes, the focus was on priming the body for optimal movement efficiency and speed. The early part of the sessions involved low-intensity, technically-focused drills to reinforce proper movement patterns. This included exercises like PVC walks and sled pushes, which allowed the athletes to focus on maintaining good body positioning and technique without the demands of high-speed movement.
Balancing Cues and Autonomy
One of the key challenges in coaching elite athletes was finding the right balance between providing cues and allowing for autonomy. These players had already developed a deep understanding of their own movement patterns and technical requirements. As such, they often only needed one or two targeted cues to make adjustments, rather than extensive coaching.
Progression and Peaking
The training plan was structured to gradually progress the athletes from the foundational movement preparation to higher-intensity speed and agility work. This allowed them to build a solid technical base before ramping up the demands. The goal was to ensure they peaked at the right time, with optimal movement efficiency and speed, for their upcoming combines and pro day events.
Throughout the process, Legend and the coaching staff worked closely with the athletes, observing their responses and making adjustments as needed. The emphasis was on creating an environment where the athletes could take ownership of their training and development, while still receiving the necessary guidance and support to reach their peak performance.
Bridging the Gap: Transitioning from College to Pro
Maximizing Potential: Bridging the College-Pro Transition
The transition from college athletics to professional sports can be a daunting challenge, requiring athletes to adapt and refine their training approaches. In the case of the football players Legend worked with, this process involved a strategic focus on speed and agility development.
Laying the Groundwork: Foundational Movement Prep
One of the key strategies employed was a focus on foundational movement patterns during the warm-up and early stages of the training sessions. Exercises like PVC walks and sled pushes were used to prime the body and reinforce proper movement mechanics. This laid the groundwork for the athletes to then translate these movement patterns into high-speed drills later in the session.
Tailoring the Approach: Addressing Unique Needs
Legend recognized that the athletes he was working with were coming off a demanding college football season, and their bodies were not necessarily in peak condition for the specific demands of combine testing. By starting with lower-intensity movements and gradually building up the intensity, Legend was able to help the athletes regain their optimal movement patterns without risking overtraining or injury.
Additionally, Legend emphasized the importance of keeping the cueing and coaching simple for these elite-level athletes. They already had a strong understanding of the fundamentals, so Legend focused on providing one or two key cues per drill, allowing the athletes to then problem-solve and refine their technique on their own.
Through this systematic approach, Legend and the Garage Strength team were able to help the football players transition seamlessly from their college careers to the professional combine testing, setting them up for success in the next stage of their athletic journeys.
The Importance of Holistic Speed and Agility Training
Optimizing Movement Efficiency: The Key to Unlocking Speed and Agility
The foundation of effective speed and agility training lies in developing optimal movement patterns. By focusing on the fundamentals of movement, athletes can build a solid foundation that allows them to unlock their true potential in speed and agility. This holistic approach is crucial, as it ensures that the athlete’s body is primed and ready to perform at the highest level, both in training and competition.
Priming the Body for Peak Performance
One of the key strategies employed by the coaches at Garage Strength was the use of low-intensity, technically-focused warm-up drills. These exercises, such as sled walks and PVC pipe walks, were designed to reinforce proper movement mechanics and prepare the athletes’ bodies for the more demanding speed and agility work to come. By starting with these foundational movements, the athletes were able to ingrain the correct movement patterns, ensuring that they could then translate that efficiency into their high-speed training.
Tailoring the Approach for Elite Athletes
When working with the elite-level football players, the coaches recognized the need for a more nuanced approach. These athletes had already developed a high level of skill and understanding, so the coaching cues needed to be more refined and targeted. Instead of bombarding them with multiple instructions, the coaches focused on providing one or two key cues per session, allowing the athletes to internalize and refine the movement patterns on their own. This personalized approach enabled the athletes to take ownership of their training and make the necessary adjustments to optimize their performance.
By embracing a holistic approach to speed and agility training, the Garage Strength team was able to help their athletes unlock new levels of performance. By prioritizing movement efficiency, priming the body for peak performance, and tailoring the approach to the individual needs of elite athletes, they were able to achieve remarkable results and prepare their clients for success at the highest levels of competition.
