Cowichan Valley Football Association

Combine

Combines allow players to realistically evaluate how they need to develop as an athlete in the sport of football.
All combines are different, but usually a basic set drills are run.

Combines focus on Plyometrics or “Plyos” which are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” way, for example with specialized repeated jumping.

 

40 yard Dash

  • Work on stance (unlike any football stance)
  • Work on take off – need to be explosive and stay low for first 7-10 yds
  • Work on proper running technicque for last 30 yards, tall powerful with proper arm motion
  • Work on finish, ( 50 yds not 40)

 

10 yard Dash

  • Same work as the 40 yard dash

 

L-Drill (3 cone drill)

  • Work on good transitions and cuts
  • Explosive foot work
  • Do not loose speed
  • Control in the turns
  • Strong finish

 

5-10-5 (Shuttle)

  • Proper technique so they do over extend and waste time
  • Explosive change of direction

 

Long Jump

  • Work on explosive jump using proper technique.
  • This is the standing broad jump.

 

Push Ups

  • Upper body strength

 

Vertical Leap

  • From a standing postion.
  • *Not tested*

 

Bench Press (U15+)

  • Three levels of the bench press 61kg (135lb), 84kg (185lb) and 102kg (225lb).
  • *Not tested.  Players should be in the gym.*