I learned an interesting piece of information from the offensive linemen this week. I was informed during their drill training they are taught to turn their feet out while squatting down. I am not an O-Line coach and, therefore, am not here to change the mechanics needed for their job, but this does answer why consistently every year we find hip abduction (raising the leg out to the side) and hip external rotation (turning the knee out) weakness in just about all of the players we test. This weakness leads to poor cutting and blocking positions which sets the player up for injury. Nothing is more devestating than when a player tears an ACL or blows a disc in the back requiring months of rehabilitation and time away from play.
My job as the core coach is to teach these players how to turn on the muscles at the appropriate time to provide stability and increase their durability. When exercises are performed quickly, it is easy for the body to "cheat" in order to accomplish the task. To address the above stated hip weakness, NFL Combine Core training this week focused on hip abduction and external rotation strength. By adding a miniband to the legs with various exercises (see photos below for example) we created a focus on hip stability and strength through various challenging positions. By slowing down the core exercises to a 3-5 count/hold, we further increased the control and contraction requirements of the muscles. Remember, this training is in addition to all of the on field drills and weight training/ conditioning they do on a daily basis, so there is enough explosive training throughout the rest of the day to train the appropriate power system needed for play. If I can provide the right neuromuscular control when a player gets hit and cut to protect a spine or a knee, I have done my job and exponentially increased the player's worth.
My job as the core coach is to teach these players how to turn on the muscles at the appropriate time to provide stability and increase their durability. When exercises are performed quickly, it is easy for the body to "cheat" in order to accomplish the task. To address the above stated hip weakness, NFL Combine Core training this week focused on hip abduction and external rotation strength. By adding a miniband to the legs with various exercises (see photos below for example) we created a focus on hip stability and strength through various challenging positions. By slowing down the core exercises to a 3-5 count/hold, we further increased the control and contraction requirements of the muscles. Remember, this training is in addition to all of the on field drills and weight training/ conditioning they do on a daily basis, so there is enough explosive training throughout the rest of the day to train the appropriate power system needed for play. If I can provide the right neuromuscular control when a player gets hit and cut to protect a spine or a knee, I have done my job and exponentially increased the player's worth.
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