AFM RSS Feed Follow Us on Twitter       
AMERICAN FOOTBALL MONTHLY THE #1 RESOURCE FOR FOOTBALL COACHES
ABOUT |  CONTACT |  ADVERTISE |  HELP  



   User Name    Password 
      Password Help





Article Categories


AFM Magazine

AFM Magazine


The Speed Report: Wide Receivers - Seperation Speed and Body Control

by: Dale Baskett
Football Speed Specialist
© More from this issue

Click for Printer Friendly Version          

As coaches we could look at the receiver position and concentrate our focus on linear speed and figure we’re okay. If our wideouts post good 40 times and catch the ball, then we’re good to go. This is not totally true. Linear speed is only a portion of the package for a receiver's speed. As a football coach you are well aware of the fact that running in a straight line fast can be impressive.

However, displacing momentum while sprinting at maximum intensity levels on a football field is truly the more important objective for a receiver. A receiver must have good body control and movement skills so velocity is minimally disturbed during angle changes and velocity pace changes that occur during the course of most routes. As coaches, we should realize the key for being an effective receiver is possessing excellent velocity displacement skill. Movement displacement speed is definitely different than straight linear speed, as indicated in our first article published in the September issue, entitled “Maximizing Football Speed Potential.”

As clearly indicated and proven by the scientific criteria that was provided, we learned that displacing momentum impedes velocity, which effects limb rotation synchronization and cyclic rhythm. Without proper mechanical training, an athlete will always react instinctively, which is a negative for movement control. Being trained biomechanically to negotiate athletic movement control changes is of ultimate importance. It’s important to create drills that help advance each athlete so they can maximize their body control potential. Without this type of development provided, they will struggle with what I term ‘rotational balance.’ The arms will counter react to movement changes automatically as a balance stabilizer. When body mass displaces while sprinting fast, the arm rotation frequency dissipates instantly to counter react for the weight displacement. The fix for this phenomenon of circumstance is to have your athletes maintain arm cycle frequency and keep the upper arms close to their body. This will keep limb synchronization in place. Therefore, they will sustain velocity and cyclic balance. Clearly, the better receivers have this ability to control their upper-lower limb sequence.

Receiver speed is best utilized during angle breaks on various routes performed. It's having the ability to gain separation on the breaks. I refer to this as separation speed, which is what makes a receiver dangerous over and above pure linear sprint speed. Two NFL Hall of Fame receivers, Jerry Rice and Steve Largent were not notable sprinters. What they both possessed was the movement skills to create opportunities without losing speed. When I was working with the Seattle Seahawk players years ago, Steve Largent was in his prime and setting all-time NFL records. Two things that were amazing about him: first, he knew how to create separation on breaks and was a master at doing so. Secondly, he had what many coaches overlook because of just focusing on the 40 times and that is called quickness. The first time he lined up to work on short zone get off sprints, it was like he was shot out of a cannon for the first 10 yards. I was amazed. People would always say he runs a 4.7 forty which is not a good time for a wide receiver. His quick burst ability enabled him to separate better than perhaps anyone who ever played the game. Don't overlook the fact that body control skills and quickness most often can be developed easier than sprint speed.

How do you develop quickness you say? Well, I have a complete series of quickness drills for all players, as well as various other programs for team speed, position specific development, and more. The key to creating your athlete's speed, quickness and movement capabilities are done directly by using a system of production. Random drills that you plug in merely tweak skills but don't process motor habits thoroughly. Only a progressive training system will do that. Here is a short series of some receiver drills for position speed development that will be of help to your program.

DIAGRAM #1: Shoulder Steer Drill
This drill is extremely useful for teaching your receivers to sprint at maximum velocity and displace momentum of the center of mass, left to right, without disturbing the pattern of acceleration. The cones should be staggered left to right one foot from each other. The technique requires that your athlete maintain upper arm speed as he leans his shoulder slightly left and then right while weaving through the established cone pattern. This technique is one I picked up from Steve Largent in the mid 80’s while talking to him at practice one day.When limbs are at a high frequency, you don't have to plant to create direction changes.

Diagram 1

DIAGRAM #2: Extension Plant Progression Drill
This drill will teach your WR to create acceleration off of plants, the foundation for separation speed. The main focus is to activate the upper arm frequency which accelerates the athlete to the next speed level each time he plants.

Diagram 2

DIAGRAM #3: Velocity Angle Plant Drill
This drill is virtually the same pattern as diagram #2. The difference is that the percentages are 100% from start to finish and the receiver must use short extension plant techniques and not drop the hips when planting. The arm speed must be at maximum potential frequency throughout the angle changes and plants taken.

Diagram 3

DIAGRAM #4: Body Control Speed Drill
This is a combination of short, quick angle challenges. The first two zones require 100% intense limb frequency and no decrease of such on the first plant. At the double cone, the receiver must decel the arms rapidly at the shoulder while keeping the body mass centered over the foot strike. This will allow him to be in a good center of gravity position to execute the final plant for the curve sprint. Refer back to the Speed Report on running backs for details on extension plant description and drills that facilitate development.

Diagram 4

DIAGRAM #5: Lateral Release Drill
Start with one foot back in a receiver stance mode. The back foot should be 10” approximately behind the front with the knees bent slightly. Upper body is bent forward at the waist so the chest is over the front knee with the arm split to a 90 degree angle. Receiver releases at 100% intensity with back foot striking the ground and immediately planting to a lateral sprint, left or right. Eyes, hips, and shoulders are still facing the line of scrimmage on the plant. Elbows are kept in on the plant as the arm cycle is non-stop from the time of release to the finish of the drill. I term this technique a plant to a lateral release, which is maintained for two cycles. Then follow the cone pattern upfield with 100% sprint intensity.

Diagram 5






NEW BOOK!

AFM Videos Streaming Memberships Now Available Digital Download - 304 Pages of Football Forms for the Winning Coach



















HOME
MAGAZINE
SUBSCRIBE ONLINE COLUMNISTS COACHING VIDEOS


Copyright 2024, AmericanFootballMonthly.com
All Rights Reserved