New

Football Combine Prep

Impulse Athletics

Football
Coach
Kyle Donsberger

This program is tailored to help you perform your best at any football combine. There are drills specific to working on developing power, speed and acceleration. You will also have drills working on change of direction. This program is developed from the ground up so that anyone can try this out and have success, even if you've never trained before. There is are 2 weeks of foundation building, working on running mechanics and developing more power. Then it moves into more acceleration and change of direction based for 2 weeks, before finishing with flat out speed and some more change of direction to make sure you are primed and ready to go. The focus of this program is to develop your foundation as an athlete so when you go into combine testing you feel ready to absolutely destroy it. All exercises and drills have videos and performance points to ensure that you feel comfortable and confident in what you are trying to do.

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Become more explosive
This program has power focused days to work on improving that explosive power heading into the combine testing. The sole focus of these days is to work on becoming more explosive and refining technique so you feel as confident as you ever have. We focus on building coordination and raw power before we tighten things up and work on moving explosively as we get closer to the D-Date
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Become Faster
We take a three pronged approach when working on you becoming faster. We start by focusing on foundational running mechanics in the first 2 weeks to make sure you dial in the basics. Then we have a track work day every week where we are focused on improving mechanics at higher speed so you can transfer what you learned in the drills. From there we attack both initial acceleration & top speed.
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Improve Your Change of Direction
Anyone can change direction but our focus is on changing direction quickly. The key with change of direction is positioning yourself so you can explode out of the change which we teach in this program through various drills and exercises. We want to improve your coordination and balance so that you can get in and out of change of directions significantly faster.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. All you need to do is send a message!
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Programming 4 days per week
There are 3 tailored sessions plus a bonus mobility/recovery session each week to help sharpen your skills as you head into the combine testing.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Including key performance points to be aware of when performing the exercises
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Recommended
Cones // Med Ball (6-12 lbs) // Dumb Bells (10-15 lbs)
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Sample Week
Week 1 of 6-week program
Sunday
Combine Prep - Power Day 1

Prep

A

Dynamic Warm-up

Skipping/Jogging 3:00-5:00 - skipping is preferable to build up foot and ankle stability Foam Roll 3:00 (if possible) - target 2-3 sore areas Arm Circles 20m (forward and back) Arm Crosses 20m Grass Sweeps 20m Forward and Side Bends 3x5 Side Lunge 2x10s each side Heel/Toe Rocks 2x10 - We want to work on building up ankle stability so we start as high as we can on the toes and rock back to the heels, lifting the toes up as high as we can. We want to make sure we stay balanced and increase range of motion with every rep if we can. Heel/Toe Walks 2x10m - We want to keep working on ankle stability so with the walks we want to go through the maximal range of motion that we can. On the way back we are going to be going backwards working from the toes to the heel, really work on keeping your balance. Going backwards works to help disperse forces through the foot and builds up foot and ankle strength. Bucket Holds 2x10s - Bucket Holds are great to work on getting in a nice, tall position for sprint work. We really want to focus on stretching as tall as we can and pushing that foot into the ground to feel taller. Keep the chest open and use the hip flexor to hold the knee up at 90 degrees. We want to avoid any crunching from the abs trying to help lift the knee. Hold for about 10 seconds feeling everything stretch tall. Bucket Switches 2x10 - Bucket Switches is a progression from the holds and adds a stability element, as well as a coordination factor. We want to get in that nice, tall position and then we drive the foot down and bring the other knee up. We want to think aggressive switch.

B

Strides

4 x 30

C

Skips for Height

2 x 20

D

Bounding

3 x 20

E1

Underhand Med Ball Toss

2 x 5

E2

Double Leg Hop

2 x 3

F

Underhand Med Ball Toss

2 x 5

G

3 Double Leg Hop

2 x 2

H

Single Leg Hop

2 x 3

I

3 Single Leg Hop

2 x 2

J

Hop/Step/Hop

3 x 20

Tuesday
Combine Prep - Running Mechanics

Prep

A

Dynamic Warm-up

Skipping/Jogging 3:00-5:00 - skipping is preferable to build up foot and ankle stability Foam Roll 3:00 (if possible) - target 2-3 sore areas Arm Circles 20m (forward and back) Arm Crosses 20m Grass Sweeps 20m Forward and Side Bends 3x5 Side Lunge 2x10s each side Heel/Toe Rocks 2x10 - We want to work on building up ankle stability so we start as high as we can on the toes and rock back to the heels, lifting the toes up as high as we can. We want to make sure we stay balanced and increase range of motion with every rep if we can. Heel/Toe Walks 2x10m - We want to keep working on ankle stability so with the walks we want to go through the maximal range of motion that we can. On the way back we are going to be going backwards working from the toes to the heel, really work on keeping your balance. Going backwards works to help disperse forces through the foot and builds up foot and ankle strength. Bucket Holds 2x10s - Bucket Holds are great to work on getting in a nice, tall position for sprint work. We really want to focus on stretching as tall as we can and pushing that foot into the ground to feel taller. Keep the chest open and use the hip flexor to hold the knee up at 90 degrees. We want to avoid any crunching from the abs trying to help lift the knee. Hold for about 10 seconds feeling everything stretch tall. Bucket Switches 2x10 - Bucket Switches is a progression from the holds and adds a stability element, as well as a coordination factor. We want to get in that nice, tall position and then we drive the foot down and bring the other knee up. We want to think aggressive switch.

B

Strides

4 x 30

C

Wall Drill

3 x 10

D

Dead Legs

2 x 20

E

Walking Strides

2 x 20

F

Agility Cones - Single Leg (Stability)

1 x 3

G

Standing Start

3 x 10

H

Single Leg Hop

1 x 3

I

Standing Start

2 x 10

J

Single Leg Hop

1 x 2

K

Standing Start

Thursday
Track Work - Good Pace Session

Prep

A

Dynamic Warm-up

Skipping/Jogging 3:00-5:00 - skipping is preferable to build up foot and ankle stability Foam Roll 3:00 (if possible) - target 2-3 sore areas Arm Circles 20m (forward and back) Arm Crosses 20m Grass Sweeps 20m Forward and Side Bends 3x5 Side Lunge 2x10s each side Heel/Toe Rocks 2x10 - We want to work on building up ankle stability so we start as high as we can on the toes and rock back to the heels, lifting the toes up as high as we can. We want to make sure we stay balanced and increase range of motion with every rep if we can. Heel/Toe Walks 2x10m - We want to keep working on ankle stability so with the walks we want to go through the maximal range of motion that we can. On the way back we are going to be going backwards working from the toes to the heel, really work on keeping your balance. Going backwards works to help disperse forces through the foot and builds up foot and ankle strength. Bucket Holds 2x10s - Bucket Holds are great to work on getting in a nice, tall position for sprint work. We really want to focus on stretching as tall as we can and pushing that foot into the ground to feel taller. Keep the chest open and use the hip flexor to hold the knee up at 90 degrees. We want to avoid any crunching from the abs trying to help lift the knee. Hold for about 10 seconds feeling everything stretch tall. Bucket Switches 2x10 - Bucket Switches is a progression from the holds and adds a stability element, as well as a coordination factor. We want to get in that nice, tall position and then we drive the foot down and bring the other knee up. We want to think aggressive switch.

B1

Strides

3 x 30

B2

Dead Legs

2 x 20

B3

Walking Strides

2 x 20

Skill/Tech

C

Good Pace Session

Focus on technical running form Do 2 sets of the good pace session: GP/PU/FR/F GP/PU/FR/F Good Pace (GP) = a step above a stride (65% speed), focus on 3 technical cues (ex. high knees, long stride, stay tall) Pick Up = a step above GP (75-80% speed), focus on 2 most important technical cues (ex. long stride, stay tall) Fast Relaxed = a step below full speed (90% speed), focus on most important technical cue (ex. long stride) Fast = full speed, be aware of what is breaking down (ex. stride length shortens) but consciously focus on moving at full speed

D

Strides

3 x 30

Friday
Recovery Session

A

My Dynamic Warmup

1 x 5:00

B1

Dead Legs

3 x 20

B2

Strides

10 x 30

C1

Hip Openers

3 x 3 @ 3

C2

Hip Circles (Forward)

2 x 5

C3

Hip Circles (Reverse)

2 x 5

C4

Couch Stretch

3 x 30

Coach
coach-avatar Kyle Donsberger

Kyle has his Certified Strength and Conditioning Specialist certification. He has gone through the Parisi Speed School Mentorship as well as many other professional development opportunities from some of the highest level coaches in North America. Kyle is also a national team member in the sport of skeleton for Canada where he has the opportunity to implement his training ideologies practically.

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It's time to ball out

This program will get you right for the combine by focusing on making you more explosive, faster, and quicker. We do this by breaking down each necessary skill and providing targeted exercises and drills to help you put everything together and compete at t

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FAQs
How will this make me faster?
By focusing on building up mechanics and coordination, your speed will improve dramatically just from moving more efficiently. On top of this we are going to make you more explosive which adds force applied into the ground and helps you move quicker.
How do I know this is going to work?
These are the same exercises I use with my junior & university football athletes where they have seen great results. I also implement these exercises in my personal training & have seen increases in each area of physical testing in my annual performance testing for Canada Skeleton.
Why choose you?
I have worked with a lot of football players and helped them reach the next level. My attention to detail and focus on mechanics achieves astounding results. If you focus on how you move and utilize the video instruction in each of these exercises I have no doubt you will see improvement.
Football Combine Prep