We elevate athletic performance through science-backed training and expertise. In our Combine Tips guide, we'll share with you the same principles and techniques we use in our elite training programs to help athletes excel in SAT® tests like the Vertical Jump, 40 Yd Dash, Pro Agility Drill, and Standing Broad Jump.
Step 1: Find your baseline
You'll need to know where you're at in order to understand which areas need improvement the most. We recommend attending your first combine with Gova Sports or practicing the combine events with a partner that can record your times. Once you have a good idea where you're at, you can start setting goals and working on the tips below to get you to the next level!
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Vertical Jump: Maximizing Explosive Power
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Gova Quick Tip: Get a basic jump rope and spend 7 minutes per day jumping.
Neuromuscular Training: Plyometric exercises such as depth jumps and tuck jumps enhance the stretch-shortening cycle in your muscles, vital for explosive movements.
Strength Training: Eccentric and concentric muscle actions through exercises like Romanian deadlifts and Bulgarian split squats target fast-twitch muscle fibers essential for a high vertical leap.
Biomechanics Optimization: Analyzing and refining your jumping technique can significantly contribute to jump efficiency.
Flexibility and Mobility: Improving range of motion through dynamic stretching and mobility work, particularly in the hips and ankles, allows for fuller extension during the jump.
40 Yd Dash: The Science of Speed
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Gova Quick Tip: Tighten your abs just before launch. Focus on your weight transfer and torque.
Start Mechanics: Refining your starting technique for an explosive launch is crucial. The initial acceleration phase is heavily influenced by your ability to generate force against the ground.
Sprint Training: Interval training with a focus on anaerobic capacity trains your body to recover quickly and maintain speed.
Muscle-Specific Conditioning: Targeting the posterior chain muscles – glutes, hamstrings, and calves – with resistance training enhances propulsive forces during sprinting.
Biomechanical Efficiency: Optimizing stride length and frequency with coaching is critical for achieving maximum speed.
Pro Agility Drill: Quickness and Agility
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Gova Quick Tip: Practice the 3-cone-drill twice at a snails pace. Then, turn the speed up just a bit on each consecutive repetition. SLOWLY work your way up to full-speed. Focus on your footwork when moving slowly and create muscle memory.
Cognitive Training: Exercises that improve decision-making speed are crucial, as agility is as much a mental game as a physical one.
Dynamic Balance Training: Balance and proprioception exercises improve body control and stability during quick directional changes.
Agility-Specific Drills: Drills focusing on lateral movements, pivoting, and sharp cuts improve neuromuscular response.
Core Stability: A strong core supports the transfer of forces and maintains body alignment during agility movements.
Standing Broad Jump: Propulsion and Technique
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Gova Quick Tip: Using a firm box or platform, practice jumping from a standing position onto the top of the box. Focus on your arms and hips.
Force Generation: Plyometrics and powerlifting increase the rate of force development, particularly in the quadriceps and glutes.
Technique Refinement: Analyzing and improving jumping and landing mechanics influences jump distance.
Reactive Strength: Developing the ability to rapidly transition from an eccentric contraction to a concentric one is pivotal.
Consistent Practice: Regular jumping drills with attention to form and technique ingrains effective movement patterns.
Comprehensive Approach
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Gova Quick Tip: Practice your combine event drills everyday. Even if it's just 5 minutes of practice; a daily discipline will create major improvements in your muscular growth, speed, and agility.
Recovery Protocols: Advanced recovery strategies like cryotherapy and compression facilitate muscle repair and growth.
Nutritional Optimization: Tailoring your diet to support your training goals, focusing on macronutrient balance and hydration.
Mental Conditioning: Sports psychology techniques, including visualization and mindfulness, cultivate a conducive mental state for peak performance.
At Gova Sports, we're committed to helping athletes like you reach their full potential using our innovative training drills and technology. Whether you're preparing for a combine, seeking to improve your athletic performance, or aiming to take your skills to the next level, our programs and expertise are designed to guide you every step of the way. Unlock your athletic potential with Gova Sports - where science meets performance. Register for one of our Camps and Combines to take advantage of the Gova Sports training tools and technology today.