#gamespeed

The hands clap and the huddle breaks. It’s third and twelve because of that damn holding penalty. So, now we have to throw the ball. I know they’ll be keying on me and this defense is prepared. Must have been one helluva scouting report! Ya, look at the corner; he’s talk’n trash already. Can’t see his eyes because of the face shield he is wearing. I wish this play was play-action to give me some more time, but the coaches opted for shotgun formation and me to run the postcorner route. Beginning of the fourth quarter; my legs still feel strong, hands feel great. This is what makes me – ME! I’m on the line, the ball is about to be snapped and the corner has moved up to press me off the line and the safety is rolling over. The ball is snapped!

So, what happened next? I’m sure that most of you reading this article have been in that similar situation or have dreamed about. So, to answer you…….I don’t know? You tell me.

With the current development of football strength and conditioning programs in full affect we must examine the quality assets of wide receivers. First and foremost you better have “GREAT” hands and a mentality that demands the “rock”. (Of course in a respectful manner unlike some of our “initial named” pro’s!) Next you better be fearless and tough…because you’re going to be hit. And additionally you better possess fluent and fast movement. Now some of these qualities can be developed and perfected during your practice and / or skill specific work.

The focus of this article is to examine the fluent and fast movement patterns of a wide receiver. Now I know what everyone is thinking. I’ll just run long distance road work a couple of days for “cardio (see also waste of time)” and then run 40 yard sprints to “get me real fast.” Well, if that’s your plan; the D-back we just read about is going to bust your ass off the line and any thoughts you had of catching that third down conversion pass are definitely incomplete. Now don’t get me wrong the sprint work coupled with agility drills will have a significant carry-over to your speed work if performed “correctly.”

When you slow down the videotape and analyze the initial movement progressions of a top-level wide receiver; you should notice that the most vital component is his first step. How fast can he get off the line? Because we all know that timing is everything! Now if we slow the tape even more, and perhaps press pause when the ball is snapped.  The arms will engage and help to propel the body forward preparing for the push-off phase of running. This short transition is considered a stretch-shortening cycle that is a very familiar term in plyometric training.

I would like to focus and suggest five great movements that can and should be added to your training programs to develop that starting-strength necessary to drive yourself off of the line of scrimmage. And they will make you a more explosive player. Take special note that the training loads utilized are in the ranges of 35% to 45% of the maximal effort of each specific movement. If we want to become fast wide receivers, then we must train fast. Rest periods between each set are recommended at 45 seconds, but may vary. You should also pay direct attention to posture and back angle that is displayed in the photos. It is vital that the athlete or trainee has developed the adequate core stability and strength to maintain proper positioning during each movement. Just as it is important to maintain proper posture and positioning cues while on the field, this is also quite important within your training.

MOVEMENT A: Dead-Stop Squats: The dead stop squat is a great lift for building acceleration strength as it focuses directly on the concentric motion (driving up on the bar) of the lift by starting from the lowest part of the movement and initially eliminates the eccentric loading (lowering of the bar). The key to this lift is getting under the bar, having the correct torso angle and driving through the floor and up with your legs. Set the rack pins at the lowest level of parallel and dig yourself underneath the bar. Explode up out of the bottom position and then return back down to the pins resting for 1 to 2 seconds before exploding up with the next repetition.

MOVEMENT B: Russian Split Jumps: Stand in a deep, wide lunge position. Jump as high as possible alternating feet forward as to land in the opposite deep lunge position. Repeat to desired reps for each leg. This can also be performed while holding onto a medicine ball, wearing a weighted xvest or elite level athletes can make use of a loaded barbell. Please take special note on the proper body angle during the movement. The Russian Split Jump will develop a quicker and forceful takeoff, which is crucial for wide receivers. This exercise is much more difficult than it appears.

MOVEMENT C: Step-Pops w/ bands: This movement will require the use of a resistance band and some type of secure anchoring device; i.e. heavy dumbell or preferably a training partner. Place the resistance band around your waste and have it anchored or held by your training partner and applying just enough resistance that you maintain proper posture. It is also ideal that you have a power rack or object to hold onto to keep from being pulled back by the applied resistance. Simply step onto a box or bench in a very explosive manner causing you to pop onto your toe and achieving full hip extension of the plant foot and swing the opposite leg up driving into hip flexion. You should be recruiting the glutes and hamstrings on the plant foot. Remember to focus on the explosive step, just as you would come out in the drive phase of running. Also take note the height of the box is roughly 8 to 12 inches.

MOVEMENT D: Dumbell Ankle Pops: This movement isn’t pretty. In fact it’s quite simple, but very effective at developing ankle-joint extension and proper stiffness required of the Achilles tendon. Start by standing with proper posture, dumbells at your side with your feet directly under your hips. Your knees should be slightly bent but will incur very little movement. You must focus jumping solely with the activation of the ankle. Explode into the air and upon landing pop back up into the air driving off the ground with proper ankle extension.

MOVEMENT E: Unilateral Vertical Jumps: Now this movement is quite difficult and very beneficial if performed correctly. But, can have adverse effects if posture and / or knee stability in inadequate. Unilateral development is vital considering most of our sports are running based, and we must control our bodies through change of direction, acceleration and deceleration planes. This particular movement will strengthen your ability to take-off and land with one leg. Execution of the movement will have you jumping up as high as possible in a vertical motion and then landing under control and quickly jumping back up vertically. Simply complete the number desired reps per leg. Take special note in your body positioning and when you feel any type of fatigue you should stop the movement. This is not the type of exercise that requires hypertrophy or fatigue.

I’m not going to suggest any particular set / rep protocols without knowing and understanding the readers current conditioning levels. That would be just plain ignorant and incorrect. 

I will tell you, if implemented properly these five movements will create the explosiveness that is essential to fire off of the line. Remember that quality of movement is the focus not the quantity. You should always maintain proper body positioning to obtain correct musculature and neurological recruitment.

No, we are not Globo-Gym and this is not a “True Underdog Story”!

But we did engage in a fun game of dodgeball this past weekend!

We know that dodgeball has been around for over 200 years and was originally played in Africa, with much different rules and throwing objects.

However our goal with introducing this fun game to the young athletes, was two-fold. Bryan and I wanted to once again create a fun, competitive atmosphere and force the athletes to utilize the skill-sets that we have been working on during the training sessions.

This simple game requires young athletes to breakdown, change directions and move in multiple planes of motion.

They are reacting, adjusting and strategizing! All components of sport!

Woven within today's media and television ratings is a falsified interpretation of true mixed martial arts. It's not the man (person) that wears the extra-medium TapOut shirt decorated in tats and piercings slugging brews and screaming "toughness" that you must fear. In fact it's quite the opposite, it's the man (person) that looks you in the eye and is quiet, tends to his own business and looks to help others. This is the man (person) when pressed to the corner will swarm you like a badger. AND YOU BETTER BE PREPARED!

I have had the great opportunity to train with Donnie on many occasions and I outweigh him by nearly 70lbs. I can personally tell you that you can shove your max bench press and max squat up your ass, because it has little transfer to "fighting". He is a very strong husband, father and kind person. But make no mistake when pressured, he will smother you.

1. Can you give us a little about your background?

My background in Martial Arts started when I was 12 years of age. I started Fire Dragon Kung Fu. I studied that for a few years and actually got bored with it and wanted to find something more along the lines of what Bruce Lee was teaching. I had a good friend at the time that took Tang Soo Do and I always thought he was tough. So after I was done with Kung Fu I started taking Tang Soo Do. I wanted to try and blend the different styles, but again found myself getting bored with the traditional Martial Arts.

I met my best friend Cris Custer in 95 and we started talking about Martial Arts. He was telling me that he was training in Mixed Martial Arts, just like the UFC. I was very interested and came with him to check out where he was training. As soon as I saw the way they trained I asked where do I sign. It was Eric Hibler's Practical Fighting Concepts that got me the start I needed in the Mixed Martial Arts. Since then I have 10 professional fights with a 9-1 record and was ranked 12 nationally in 2001, and was the Intercontinental Flyweight Champ. I won Golden Gloves and 2005 and have competed in more than 100 grappling matches. I am also an instructor under CSW owner and coach Erik Paulson. Cris and I also started Personal Training Tactics (PTT) in 1997 and I have since taken over full ownership. I teach and run PTT and offer classes for Kids, Women, Men, and Fighters, both privately and semi-priviately.

2. What inspired you to pursue martial arts?

I am not 100% sure what drove me to the Martial Arts, but I kind of remember my dad watching boxing. I have always been a competitive person and Martial Arts competition is one on one so I know after I got involved that was a great way to push myself. Now I can say Martial Arts is a way of life, I enjoy training every day and even if I never compete again I still love the way it makes me feel to get on the mat and push myself physically and skillfully.

3. Do you have any memorable fights?

My most memorable fight was when I fought John Wehby for the Intercontinental Flyweight Title for Reality Super Fighting. It was a great fight and went to decision. He was a tough opponent and despite me breaking his nose he continued to push through and fight.

4. What are your feelings about the current belting system with some martial art programs?

I agree with the belt system being a money maker for some schools. The belts are needed for the kids because it gives them goals to reach for. At PTT we use a T-shirt system and our test prices are $30 and that is all. It covers the new shirt and a certificate. We also do most of our testing during the regular class time. A lot of schools use a handed down testing system and the price goes up for each belt you test for. PTT is always evolving the testing for upcoming students with new material and there maybe a prices increase for a higher level shirt but that is due to the length of the time needed to cover the test and at that is may only go up a little. I know people who paid hundreds of dollars for their black belt. 

5. Who has been your greatest influence towards your mixed martial arts career?

The greatest influence was Bruce Lee, but Eric Hibler gave me a great foundation to work from. Then from there Erik Paulson became a huge part of my information and training. Cris Custer was and has always been the best training partner and we grew and trained all the time. We pushed each other skillfully and mentally helping each other become better. Along the way Ryan Rimsek my  boxing, Kickboxing coach and Bob Piskac my wrestling coach have helped my game in so many ways. My students and people who have trained with me along the way have all helped with my skills. Without all these people in my life I would not be the Martial Artist I am now.

6. Can you tell us a little about your Personal Training Tactics School?

Yes I have opened the first official PTT school. It has been opened for a little over a year and is doing pretty good. We have all the basic things needed to train with. We have wrestling mats, padded walls, bags, thai pads, focus mits, kick shields and extra equipment. We have a shower and a locker room. PTT offers a Women's only class, Men's class, Kid's class and a fighters class. We are looking to expand soon and want to find a place a little bit bigger to grow into.

7. Do you continue to push yourself hard within your own training?

I do try to push myself to extreme levels and the funny part to it all is I do not do anything special to maintain it. I eat pretty much anything I want, I just train a lot and push hard every training session. I will be honest I have backed off a little but still get on the mat every chance I get. With having a family I have to manage my time differently and that includes working out. I am at the gym 6 days of the week and since this is my full time job I am there in the morning for privates and then again for the group classes.

8. What has been your greatest accomplishment in the mixed martial arts?

My greatest accomplishment would be helping people turn their lives around for the better. I won trophies and metals but they still are not as rewarding as watching someone else grow and become a better person because of my trainings and teaching and actually taking the time to care.

9. Do you have any current events or news you would like to share with the readers?

PTT offers classes for everyone and we always have guys looking for competition. We compete in Mixed Martial Arts, Grappling, Boxing, and even some wrestling. They can check us out at pttmma.com

10. Please, anything you would like to add? And where can folks contact you for training and instruction?

If anyone is looking for complete Martial Arts training they can come and try a week free. People can contact me directly at 412-965-1112, or email [email protected]. Also can check out the site at pttmma.com

1. Can you give us a little about your background? Started surfing in 1965. I have been in the surf and skateboard industry since 1973. I was a part of the East Coast and California skateboard scene from 77-79 when vert skateboarding was born. I announced the 1st Professional Skateboard Bowl Riding series in California. I have announced over 150 professional Surfing events around the world including Australia, France, Barbados, Costa Rica, Hawaii, Puerto Rico and the US. I have now been surfing for 48 years in over 25 countries. I started the Indo Board Company in 1998.

2. What drew you so much to surfing?  Surfing is my life. It is fun, healthy, wet and wild!

3. Surfing is often described as being a cerebral experience. Do you have the same feeling or impression? Absolutely! It is captivating and an addiction. If I don't go surfing for awhile I am a grouchy person! I need a salt water fix as often as possible!

4. Have you ever been involved in any other boarding sports? Skateboarding, Wakeboarding, Waterskiing, Snowboarding, Stand Up Paddle Boarding, Windsurfing

5. Can you tell us a little about how you came up with the Indo Board?

Taught myself how to surf on a homemade balance board in 1966. I designed the first Indo Board in 1975 while making skateboards and rectangular balance boards. I put a skimboard on the roller and it worked way better than the rectangle. I then spent the next 23 years in the business school of Hard Knocks learning all I needed to know to successfully run the Indo Board company. I started the Indo Board business in 1998.

6. I have found the board to be a challenging workout, but very fun. It appears to be something that all ages can enjoy? 

Yes, I like to say the age range is 3 to 93. We work with schools in their PE programs for grades K thru University. And we work with Senior citizens who really benefit from balance training.

7. I know when we met a few years back, there were discussions of utilizing the Indo Board in a physical therapy setting? Did this ever materialize because I think it's great concept? Yes, we sell to many Physical Therapists for ankle, knee and hip injuries, and surgery rehab. The Indo Board deck and IndoFLO cushion combination are being utilized with therapy facilities.

8. I see you have developed the new Yoga Board. Can you tell us a bit behind this board?

This came from the new yoga sensation that is happening with the use of Stand Up Paddle Boards for practicing yoga. I saw a need for an Indo Board that could give the same "unstable" conditions to practice yoga when there is no access to water or SUP boards. The Indo Yoga Board is designed for all levels of yoga proficiency with easily changeable levels from beginner to advanced.

9. Do you feel like name dropping some folks you have surfed with?  You don't have enough room as I have surfed with almost all the world champions of the sport. It would be a shorter list of which world champions I have not surfed with. I have known and surfed with Kelly Slater since he was 10 years old.

SUMMER FOOTBALL CONDITIONING

I understand the temptation to go out for a "run" during the weeks leading up to football camp. Or the ever pressing coach that wants his or her team to be "in shape" so they condition their players based on milage.

Doing so (jogging) is counterproductive towards your goals. Remember to think about the very physical requirements and attributes that are necessary to excel on the gridiron.  SPEED...

This is not a debate about sprinters vs. marathoners. It IS science and it is logic.

You must be able to apply great force into the ground. You must be able to accept, redirect and project your body based on unpredictable circumstances.

All of the above has nothing in common with the slow steady-state jog.

Focus on the TII fast twitch muscle fibers and proper energy system development to reach your goals.

Oh and by the way... you'll shed unwanted fat and you'll be "in shape"!

Need help?

Call / Write / Penpal.. whatever

Danny Dring = Body, Mind, Spirit

1. Danny can you give us a little about your background?

Currently I hold the rank of 8th degree Black Belt in Taekwondo, 7th degree Black Belt in the Joe Lewis Fighting Systems (and I sit on the Board of Directors for that association and I am the testing coordinator as well), 7th degree Black Belt with Bill 'Superfoot' Wallace, 7th degree in Weeping Style Jujutsu and 3rd degree Black Belt in Brazilian Jiu-jitsu. As a competitor I have 6 International gold medals and 2 international silver medals in Taekwondo; 1 International Bronze medal in BJJ from the Masters and Seniors competition held in Rio. I was the National Champion for the United States Taekwondo Federation tournament circuit in the mens 3rd and 4th degree division 4 different years and I won 5 different state Titles in Arkansas Karate Circuit. I had a winning record as a kick boxer and even fought on the old PKA tv series on ESPN. I was fortunate enough to have won hundreds of trophies in my competitive career. Now I spend my time training, teaching and coaching my fighters in boxing, kick boxing, MMA and BJJ. I am also a reserve deputy with the Pulaski County Sheriff's Office and I do the Defensive Tactics for the Enforcement Division of the Sheriff's Office.

2. What drew you to the martial arts?

I trained with my dad as a young boy for a short time but then his hours changed at work and I was unable to continue but that taste of training stayed with me and I got back into the arts as I completed high school.

3. I'm curious to get your opinion on the recent explosion of mma, and how it's become more mainstream?

Fundamentally I am thrilled that martial arts have become more mainstream. Martial Art fighters are now recognized as serious athletes. I actually promoted one of the first all amateur MMA events in the nation and I would have to explain to people what we were doing. Now everyone has heard of MMA. Unfortunately the trash talking and belittling of opponents that is prevalent in much of sport has found it's way into the MMA world and I much prefer the traditional ethos of honor and discipline. I like my warriors humble yet intense.

4. And as a follow up. I've had people tell me in the past that a majority of the belting systems are money makers to keep people coming to the training facilities? What are your thoughts?

ALL belting systems are designed to keep people training! Without money how many training facilities in any sport would stay open? The problem is when the standards become so watered down as to make the achievements worthless. Setting goals with worthy standards is laudable in any endeavor.

5. Who has been your greatest instructor or teacher?

I have been blessed to train with legends like Joe Lewis and Bill Wallace who have both been profoundly influential in my career. But I have also been graced with outstanding coaches like Toni Emanuel in BJJ and 8x world BJJ champion Robson Moura. And, as you well know, Coach John Davies is revolutionary in the field of athletic conditioning. I had several coaches and teachers that contributed greatly to my evolution as a teacher and coach and I humbly thank them all.

6. I know you have recently released your book, Stay in the Fight, on injury rehab and prevention. Can you tell us a little about it?

The book was born from my personal trials and the methods I used to overcome what could have been career ending injuries. The book provides a blueprint for any athlete that has suffered an injury and is going through mental and physical trauma. Topics include selecting a Dr., dealing with depression, prehab and rehab, nutritional support as well as some sample exercises for common athletic issues.

7. Have you been riddled with some injuries in the past that aided you in the research for the book?

As a self described "mat-rat" I have had to deal with many injuries from ruptured disks to a hip replacement. I have had two knee surgeries and a bicep reattachment/shoulder surgery. As I grow older the list seems to get longer and longer but I can still hit a full center split in spite of my artificial hip and I maintain a rigorous training volume that includes running bleachers and wind sprints, resistance training and other athletic based conditioning protocols from Renegade Training. I also teach several hours per day and I am fortunate to lead an athletic lifestyle in spite of my injuries and I hope that the lessons I have learned can help others that are facing set backs in their personal athletic endeavors.

8. Do you have any family members that enjoy training in the martial arts?

My whole family trains! My wife is a Black Belt in Taekwondo and does my kick boxing class and my daughter is a red belt in Taekwondo and is a yellow belt in BJJ. My oldest son is a Black Belt in Taekwondo and a 2nd degree Black Belt in the Joe Lewis Fighting Systems. He was also last years state golden gloves champion and the mid south golden gloves champion in the novice division. He also won The International Kick Boxing Federations World Amateur champion and he won a MMA fight via triangle choke. My two year old is already punching and kicking and will be on the mat soon!

9. Do you have any current events or news you would like to share with the readers?

I just hosted a women's martial art camp last weekend and I had ladies from across the United States attend. Women from WA, NH, MA, NC, GA, OK, TN, LA, MS and AR were all in attendance. We did BJJ and Kick Boxing and several of the ladies were competitive fighters and some were world champions. It is the only camp of its kind and it is a pleasure to have so many come train. I am hosting a bjj competition seminar this weekend and I am traveling regularly teaching across the country.

10. Please, anything you would like to add? And where can folks find your book to purchase?

I CAN TEACH "SPEED".

Just as we wrap up and put closure to another Speed Development Training Session the other day, a father ( to a basketball player, who is not one of my athletes YET ) mentions to me that what he witnessed for the past 15 minutes was "Good Stuff." I responded with a "Thank You" as we both walked out the door, and as he lit up his cigarette he brings to my attention that "You know you can't teach speed. You either have it or you don't."

Well obviously you know that this stopped me in my tracks. I said "Really?" What do you think we were doing in there? As he took a deep breathe full of carcinogens, he kinda shrugged his shoulders with an uncanny expression on his face.

It was at this point that I realized this gentleman had no clue as to what defined speed, what components made up speed or the "type" of training to acquire speed. So, it was time for a brief educational period.

"So, your daughter plays basketball?" I asked. As we begin conversing about her position, school and age, "Why do you bring her here?" "To make sure she is shooting correctly, and that she gets a step up on her competition" he adds.

I asked if she was consistent from the free throw line? He said, "Oh absolutely. One of the highest percentages on her team!" I applauded that this was great and commendable. I said you can always count on B.E.E.F. You know, Balance, Eyes, Elbow and Follow-Through! He said "Yep, she practices her foul shots every free moment she gets." "So, she wasn't born knowing how to shoot a foul shot or the concept of B.E.E.F.? She didn't just have it? Someone had to coach and teach her the mechanics and through repetition and proper cuing she has become more proficient?" I expressed to him that this was skill development at a fundamental level. Michael Jordan is one of basketballs greatest players, but was well known for practicing his free throws until the day he retired from the game. And he utilized repetition every day to solidify this skill. It's a good thing Michael Jordan never thought, "you either have it or you don't."

Like free throws, speed is a skill. Speed can be taught and obtained. I have been instrumental in teaching athletes at multiple levels on how to become faster. If speed was an absolute genetic gift, how would Olympic sprinters routinely break records at the games and require a coach?

Sports involve a blend of movement patterns at various rates, complexities and angles. The greater your ability to accept, redirect and project yourself at the proper angles the faster you will become.

Speed can be taught with the proper knowledge of biomechanics, rate of force development and a coach (hint...hint ME!) that has associated with the top coaches in the world. It requires and eye and an understanding!

BASKETBALL = B.E.E.F. GAMESPEED = R.P.M. SPEED DEVELOPMENT