The next quality I am going to discuss, the next quality that will set you apart from the other 250,000 high school seniors that are playing football, is the Purple Cow Quality of Athleticism and Quickness

This quality is related to speed and explosion, which were discussed in previous posts (Purple Cow Quality #2 Speed and Explosion-how to get it) but slightly different. Coaches look for the ability of an athlete to change directions, stop and start, adjust angles, and their overall body control.  Some of this can be measured by tests, the most notable the NFL Pro Agility shuttle test.  This video is a very good description of the NFL Pro Agility shuttle test (also known as the short shuttle, or 5-10-5 shuttle).

Aside from testing, coaches will evaluate film, and possibly evaluate performances in other sports such as basketball or wrestling.

How do you improve your Athleticism and Quickness thereby improving your time in the NFL Pro Agility Drill?   How do you develop Purple Cow Quickness? Now that would be REALLY remarkable… a Quick Purple Cow!

Much of the same type of training (plyometics, dynamic weight training, etc.) that lends itself to increased speed and explosiveness will help improve quickness, too.  In addition, if you are currently not doing quickness drills as part of your workout program, ask your coach for a program you can do on your own, or look at some of these drills:

These links are an excellent series of drill,  Lateral Speed and Change of Direction Drills, from Central College:

• 1-2-1 Shuffle 
• 1-Knee Start 
• Box Drill 
• Hop to Lateral Sprint 
• Lane Shuffle 
• L-Jump 
• Pro Agility 
• Skate Hop 
• Sprint Agility 
• T-Drill 
• Triangle Agility 
• W-Drill 
• X-Drill

Here is the Lane Shuffle Drill

And the Sprint Agility Drill

This link (Florida Gator Agility and Foot Quickness Drills ) will take you to another list of football specific drills from the Florida Gators Strength and Conditioning Coach.  There are drill descriptions and some accompanying video: 

Another good series, and time tested set of drills are the BFS (Bigger Faster Stronger) dot drills.  Here is a pdf file explaining the drills: BFS Dot Drill and this video showing an athlete completing the drills.

Like all the other qualities I have discussed, mastering this one does not come easy, or all at once.  Practice, improve, and become a Quick Purple Cow!

Tomorrow video and coaching points on the first of our four core lifts, the Bench Press.

As always, any questions comment or email… I will answer!

Jeff Floyd – youcandomore1@yahoo.com

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