Cowichan Valley Football Association


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.*