Current Blog

Adding Muscle

2011 Editorials

Yelling Is Not Coaching

The Third Season Is Almost Here

High School Football Here We Come

2010 Editorials

Pressure

Fundamentals

High School Recruiting

The Third Season

The Overlooked Areas of Strength Training

2009 Editorials

Breaking Down Game Film

Playing at the Next Level: High School Edition

Perfect Performance vs. Football Camps

The Art and Science of Run Blocking

6 Weeks Until Showtime

Surviving Training Camp

When is Off Season

 

Yelling Is Not Coaching

We have all seen it.  A player makes a bad play, (or series of bad plays), he goes to the sideline and the coach rips him a new one.  The player goes to the bench and sits there with his head down obviously feeling worse than he already did for making the bad play(s).  In my opinion, this is a chronic case of bad coaching. Bad coaching is everywhere; youth league, high school, college, and definitely pro football.  In my opinion, bad coaching is defined as purposeless, loud, reinforcement of what a kid did wrong on the field with no positive reinforcement and no information on how to correct the mistake(s).

As a former player and a current coach, I know good and bad coaching very well.  I’ve played for some bad coaches and I’ve played for some good coaches.  The good coaches that I played for all had one thing in common; positive, purposeful communication.  Positive, purposeful communication is the essence of good coaching.  Positive communication engenders a spirit of positive thought that athletes carry with them on the field.  Purposeful communication is informative; it provides an athlete with what he did wrong, why he did it wrong, and how to correct it.  At the end of the day, athletes at all levels need to know that you believe in them and their abilities

As coaches, we should inspire our kids to be EPIC!!!

Coach Stephens

The Third Season Is Almost Here

Football at every level has three seasons; the pre-season, the regular season, and the post season. The third season means teams practice harder and faster and coaches game plan smarter. In the playoffs, there is no next week. You have to leave everything on the field for fear of "could haves, would haves, and should haves"; you want no regrets. Below are a few tips for players and coaches on preparing for the playoffs.

Players

1) Take the extra time to work on the weakness in your game. If you have problems catching the ball over your left shoulder, catch 50 balls a day over your left shoulder. If you have problems shedding blocks, spend 5-10 minutes after practice working on shedding blocks. Whatever the weakness, spend the time during and after practice to minimize it.

2) Study the game plan and the opponents film together. Take each offensive play and/or defensive call and apply it to the what your are studying in the film of the opponent. Envision yourself in the play and how it unfolds. Know all the audibles and checks of each play and call.

3) Make sure your body is strong, loose, and in good condition. A strong body requires quality weight room sessions where you work the core muscles, the posterior chain (upper and lower back, glutes, and hamstrings), and the explosive joints (ankles, knees, hips, shoulders). A loose body requires stretching three times a day; in the morning, before practice, and after practice. A conditioned body requires you to run extra half-gassers, gassers, or 40 yd sprints.

Coaches

1) Post season success requires a self scout of your tendencies. Coaches on both sides of the ball have tendencies. Study your tendencies and change them. Run your base play from a different formation or personnel package. Execute the same blitz from the opposite side of the formation or with different people.

2) Great coaches find a way to motivate and challenge their team every day. Football players feed off of challenges and energy. Whatever your style or method, find a way to elevate your team so that they maximize each practice. This will carry over to the game.

3) One of my favorite sayings by a coach is "No excuses, no explanations". Great teams find a way to get things done on the football field. Set a standard for your team that does not allow excuses or explanations.

Ball Out!!! Be Epic!!!

Coach Stephens

 

High School Football Here We Come

On Sunday, October 16, 2011, my partners and I attended “High School Football Here We Come” hosted by Coach Donald Greenwood, Coach Ronald Greenwood, and Coach Kevin Fuller. “High School Football Here We Come” is a youth league recruiting event designed to introduce 8th grade football players to local private and religious affiliated high schools. The event was attended by over 100 youth league football players and 10 high schools: Annapolis Area Christian School, DeMatha, Gonzaga, St. Johns, McNamara, O’Connell, Riverdale Baptist, Maret, St. Mary’s Ryken, and St. Stephens/St. Agnes.

As a high school coach looking for recruits, I was very impressed with the athletes and the parents that attended the event. The young men were smart, respectful, and passed the “eye test”. The parents were prepared with great questions, transcripts, and hi-light videos. Everyone that attended left more informed about the schools and the recruiting process. For those parents and players who could not attend, below are some tips to help you in your recruiting journey.

1) Grades-Every private high school is looking for the best student athlete. This means that grades come first. For most schools a 3.0+ GPA is required. If you do not have a 3.0 or better, you are hurting your chances of gaining admission.

2) Admissions Test-All of the private schools require prospective students to take one of the following standardized tests: HSPT, ISEE, SSAT, or a school sponsored test. These test are administered throughout the fall and can be scheduled via the web. Parents should familiarize their sons with these tests by enrolling them in a test prep class or reviewing a test prep book.

3) Campus Visits-Many of the schools allow prospective students to visit the campus and shadow a current student. This is a great way for prospective student athletes to get a feel for the school, the other students, and the atmosphere. Parents can also meet administrators and teachers and ask questions.

4) Applications-Private school applications are detailed and require time to prepare. Download the applications of your target schools and allow ample time to complete them. The application is the first impression that the Admissions Board forms of your son. Make sure that all T’s are crossed and all I’s are dotted. Also, make sure that the application is submitted on time.

5) Follow-Up-After the application is submitted, wait to receive the formal decision from the school. Do not call the admissions staff with questions about the applicant’s status before receiving the letter. Once a decision is made, it is appropriate to contact the admissions board with questions if you do not agree with the decision. Most school admissions staff’s enjoy the opportunity to discuss the decision with the prospective student.

Coach Stephens

 

Pressure

Some athletes are dealing with the pressure to succeed by seeking a shortcut or a temporary formula.  There is no easy solution for success other than all–natural hard work.  “Success” only comes before “work” in the dictionary.

While training in the off-season, you push yourself beyond your limit so when faced with the different elements of the game (fatigue, competition, weather, crowd noise, critics etc.) the environment is familiar to you.  Your consistent repetition of detailed preparation mentally and physically meets the so–called “pressure situation” and you conquer the moment.

One of the most important questions college coaches and recruiters ask me about prospective scholarship athletes is “What type of athlete is he when he is tired?” Does he breakdown when practice and/or games get a little tight? Or does he remain disciplined within his technique?”

Throughout my professional career offensive coordinators would constantly call plays to get the ball in my hands, in the midst of a game. The coaches would rely on me to get in the end zone or keep the drive alive, whether it was 1st down and ten, 3rd down and long or 4th quarter with less than a minute left in the game.  The coaching staff and my teammates trusted that I was discipline within the scheme and no matter the elements of the game I was un-phased.  My demeanor, consistency, confidence and success can be attributed to my dedicated training regimen, not a shortcut or a temporary formula. 

What you call “pressure” is a big part of the reason why I compete and when I am at my best.  I envision these moments during my off-season training and the “pressure situations” become my opportunity.

When the game is on the line  ...can we depend on you?

Prepare to Perform,

 

Elijah Thurmon, Performance Enhancement Coach
Perfect Performance, LLC
www.perfect-performance.com
ethurmon@perfect-performance.com

Fundamentals

The 2010 NFL Scouting Combine concluded this past Tuesday afternoon in Indianapolis, Indiana.  Over 300 NFL hopefuls filled Lucas Oil Field hoping to impress NFL scouts, coaches, GM’s, and owners with their athleticism, speed, and position-specific skills.  Many of the big names in college football performed extremely well by running fast, lifting heavy, and moving explosively.  However, one of the biggest names and most highly acclaimed athletes in the history of college football did not participate in any of the field drills at the combine.  Tim Tebow, the star quarterback from the University of Florida, did not participate at the combine because his quarterback fundamentals (footwork, ball release point, etc) are not NFL ready.

Fortunately for Tim, he was a great college football player and an even better leader, so many NFL teams will have representation at his Pro Day workout in Gainesville, FL to evaluate his new mechanics.  However, there is only one Tim Tebow.  The majority of college football players who are not prepared for the combine are simply out of luck.  The players who are prepared with sound, football fundamentals prosper and those who are not prepared do not prosper.

1.  

When I entered my first NFL Training Camp with the Washington Redskins in 2002, I never heard of, let alone line-upped in, Steve Spurrier’s “Fun & Gun” offense.   Thankfully, the sound route running and blocking fundamentals that I learned at my alma mater, Howard University, enabled me to be successful every time I stepped on the field, thus leading to me earn the 3rd tight end spot on the roster.

At the end of the day playing football is about being fundamentally sound. Quarterbacks have to execute 3, 5, 7 step drops; cornerbacks have to be able to back pedal and change direction; and offensive lineman have to be able to use their hands, hips, and feet to execute blocks.  Make sure that you are learning and executing the fundamentals that you need in order to be successful at the next level.

Prepare to Perform,

Leonard Stephens, Performance Enhancement Coach
Perfect Performance, LLC
lstephens@perfect-performance.com
“Training Athletes for The Next Level”

High School Recruiting

 

As the 2010 football-recruiting season comes to a close, the 2011 football-recruiting season begins.  The process of getting recruited and earning a scholarship has evolved over the years and become very competitive. NCAA and school eligibility requirements, game film, recruiting camps and college camps are the main evaluation tools for college recruiters and/or coaches.  College coaches examine each of these pieces very closely, so putting your best foot forward at ALL TIMES (classroom, practice field, weight room, games) is important; everything matters.

Your high school coach has limited time, so being pro active in your approach toward your recruitment is necessary. Your junior year highlight/game film is important, so ball out!!  Junior year film will introduce you to college coaching staffs and place you on their recruiting radar.  Make sure your high school coach distributes your junior film among the colleges that you are interested in AND that are interested in you. 

Recruiting camps and college camps are additional opportunities to be discovered and get recruited.  These camps are highly competitive events that include performance testing (40 yd dash, pro agility, etc) and competitive one on one drills.  Make sure you maximize your opportunity and not only glisten, but shine at these events. 

Prepare to Perform,

Elijah Thurmon, Performance Enhancement Coach
Perfect Performance, LLC
www.perfect-performance.com
ethurmon@perfect-performance.com

 

The Third Season

 

Most people don’t know that a football season is really 3 seasons in 1.  First, there is the pre-season.  You have a month of training camp, 2 or 3 scrimmages and then its over.  You practice hard and scrimmage hard, but nothing is at stake as it relates to wins and losses.  The regular season starts after training camp.  Guys are playing hard and hitting hard.  Teams are trying to win every game to make sure they make the post-season.  Wins and losses mean everything.  Lastly, you have the playoffs.  This is where the men are separated from the boys.

As a playoff bound team you have to elevate every aspect of your game.  Football, at any level, is about preparation, physicality, and emotion.  The harder you prepare, the more emotion you play with, and the more physical you are on game day leads a team to victory.  Preparation starts with attention to detail.  Every repetition in practice has to count.  Every note in the meeting room has to mean something.  And every clip of film has to reveal something about the opponent.  In the playoffs, there is no next week.  It is win or go home. 

The physical aspect of your game should elevate as well.  You lift a little harder in the weight room.  You play a little faster in practice so you can play fast in the game.  You block a little longerer and with greater force.  All these things tie into the physical nature of this game.  You either hit or be hit.  In the playoffs, there is no next week.  It is win or go home.

The Overlooked Areas of Strength Training

It is officially that time in the off-season when most football players are beginning to lift weights on a regular basis in preparation for the next season. If you visit any local gym or any high school weight room, you will see athletes on the bench press, near the dumbbells performing bicep curls, and maybe a few athletes in the squat rack. Although these athletes are getting “stronger” by doing these exercises, they are not focusing on the areas that are most important. Below are the most important areas to focus on when strength training to develop power and stability and a few exercises.

Core (For any age group)

Definition -The body, minus the arms and legs, but including the abdominal muscles (side, low, middle), mid and lower back, hips, shoulders, and neck.

Importance-The core is used to stabilize the body and maintain proper posture during dynamic movements.

Exercises-Front plank, side plank, single/double leg lowering, back plank, supermans.

For years I trained “abs”, but didn’t understand the importance of training my “core”. I had bad posture and no stability. I was over developed in my upper and lower body and undeveloped in the muscles that connected the two. Unfortunately, that pattern caught up with me and I sustained a sports hernia (micro tears in the lower abdominal muscles) in training camp in 2005. The doctor who performed my surgery told me I had “two cinder blocks (my upper body and lower body) on top of a water balloon (my core). From that point on I trained my core and not just my abs.

Posterior Chain (For high school athletes)

Definition-The group of muscles, tendons, and ligaments located on the “back” of your body including the hamstrings, glutes, low back, upper back, and the spine muscles.

Importance-The posterior chain generates power and explosion for the body to make an athlete run faster and jump higher.

Exercises-Snatch grip deadlift, Romanian deadlift, seated good mornings, reverse hypers, glute-ham raises, pull throughs, pull-ups, rows,

Again, for years I focused on the anterior (front) part of my body thinking that bench press, shoulder press, leg extensions, etc would make me stronger. In actuality, those exercises only made my muscles look good. It was not until I incorporated the exercises above did I see an improvement in my overall athletic performance. I was able to generate more power, therefore making me more explosive on the field. In conclusion, bench press, bicep curls, shoulder press, etc. are not bad exercises. They are great exercises, but need to be supplemented with the exercises mentioned above to create a complete, balanced, and stable athlete.

Prepare to Perform,

Leonard Stephens, Performance Enhancement Coach
Perfect Performance, LLC
www.perfect-performance.com
lstephens@perfect-performance.com

***Please consult the supervision of a qualified trainer or coach before performing any of the recommended exercises. The aforementioned exercises, done improperly, can cause injury.***

 

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Breaking Down Game Film

How do you break film down?  Do you watch games over and over again?  Do you watch the TV copy or the coach’s copy?  Most high school football players are not taught how to analyze film properly.  Some coaches have film sessions with their players where they “review” film, but they discuss specifically what players should be looking for.

 First, let’s define the term “breaking film down”.  Perfect Performance defines breaking film down as a systematic method to review segment(s) of game film for the purpose of deciphering tendencies, habits, and weaknesses of an opponent.  Players and coaches alike break film down so they can prepare for the next big game.  Coaches need to break film down in order to know how to call the game while players break film down so they can react more quickly on the field.

 Breaking film down is an essential tool to of the game.  Players and coaches who watch film are always more successful than those who do not.  When I played for the Seattle Seahawks in 2006, Linebacker Lofa Tatupu watched more film than anyone I had ever seen.  Monday-Saturday Lofa came early and stayed late to watch film.  By Sunday’s game he knew our opponents’ every offensive move before the ball was snapped.  His diligence in the film room translated into superior statistics on the field, thus leading Lofa to his second consecutive Pro Bowl selection in as many years in the League.

 Imagine if you took half of the initiative Lofa did.  How successful would you be on the field?  Watching film is definitely one of the core components to success on the field.  Below are the key steps to breaking film down from an offensive and defensive perspective.

 

Offensive Player Breaking Down Defensive Film

1. Watch the entire film one time through before taking notes

2. Identify the down and the distance of the play

3. Identify the offensive personnel of the opposing team

4. Record the coverage and front of the defense

5. Identify the player(s) that you are responsible for

6. Watch the play at least 3 times

7. Take notes on any dogs/blitzes AND the play of your individual opponent

8. Note any tendencies in coverages, fronts, etc.

 

Defensive Player Breaking Down Offensive Film

1. Watch the entire film one time before taking notes

2. Identify the down and distance of the play

3. Identify the offensive personnel

4. Identify the player you are responsible for

5. Watch each play at least 3 times

6. Record the play they run (run, pass, iso, counter, screen, etc)

7. Identify your offensive triangle and what the players in that triangle did on the play

8. Note any tendencies in stance, formations, etc.

The more you master breaking film down, the more successful you will be on the field.  You will begin to identify the play before the ball is snapped.  You will know where the cutback lane is by the pre-snap defensive alignment.  Remember, football is like a game of chess; those that study their opponent and his moves are usually very successful.

Leonard Stephens
Performance Enhancement Coach, Perfect Performance, LLC
lstephens@perfect-performance.com

 

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Real Deal on Football Camps

When I was growing up in the mid 90’s all of my peers went to sports camps in the summer; big time college basketball camps, big time college football camps, local football camps, etc.  The summer before my sophomore year in high school I attended Syracuse Football Camp in Syracuse, NY.  My parents paid $495 for a 3-day, overnight, non-contact camp.  When we arrived, the atmosphere was high energy.  I was hyped for 3 days of intense skill enhancement, speed development, and weight training that were promised on the brochure.  To my dismay, that is not what I experienced.  That was my first and last experience with football camps. 

I learned a valuable lesson that summer; the business of football camps outweighs the X’s and O’s of football camps.  Football camps are used for many different reasons.  College football camps primarily serve as a recruiting tool.  If a program has a talented young athlete(s) on its radar, it will invite him to their camp to evaluate his performance.  At these college camps, the coaches and staff are focused on the potential recruit, not the hundreds of other kids who attend the camp to enhance their skills.  When I returned home after Syracuse Football Camp, I distinctly remember feeling like I made no improvement in my skill level.  College camps are great for the rising senior who is looking for exposure or going to be recruited.  If you do not fall in either category, I suggest you find an alternative solution.  Similarly, the national, corporate camps do not really focus on skill enhancement either.  Their primary focus is making money; not improving the fundamentals, skills, and techniques of the campers.  These camps are more like baby-sitting services instead of vehicles to take young athletes from good to great.

Perfect Performance, LLC was created as an alternative solution to these types of camps.  The coaches of our company have walked the same road that young football players walk today; having a strong desire to improve, but not knowing exactly where, how, and who to turn to for help.  We understand the frustrating process of going to a football camp for days at a time, learning new skills and techniques then returning home only to forget what you learned.  To add insult to injury, the parents of these young athletes have paid a hefty price for their children to attend these camps to improve and in many cases are unaware of any visible results. Perfect Performance eliminates this uncertainty by teaching the highest level of detail for each skill and drill through consistent reinforcement during regular training sessions.  Our coaches have played or coached at the highest level of football and we know what it takes to get there.

How many camps have you been to and not gotten any better?  How many times have you told your parents that the camp you attended was a waste of time and money?  How many times have you had high expectations going into a camp, only to be unfulfilled at the end of the camp?

 

It’s time to try something different; Perfect Performance is that something different.


Leonard Stephens
Performance Enhancement Coach, Perfect Performance, LLC
lstephens@perfect-performance.com

 

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The Art and Science of Run Blocking

Run blocking is an art and a science.  To see an offensive lineman, tight end, running back, or wide receiver deliver and sustain a successful block is like poetry in motion, yet the process to get there is definitely a science.  There is a misconception that the biggest strongest guys make the best blockers; that is absolutely not true.  The individuals that have the best technique, hands down make the best blockers.  For this month’s editorial, I will give you the steps to a successful block at each offensive position.  Since everything begins and ends with the offensive line and the tight end, I will start with them.

Steps to a good stance:

1. Separate your feet so they are a little more than shoulder width apart.
2. Drop the outside toe to the instep of the inside foot. (If you are on the right side of the line of scrimmage, then drop your right toe to the instep of your left foot.  The opposite applies when you are on the left side of the line of scrimmage)
3. Sit down so that your legs are almost parallel with the ground and rest your forearms on your thighs.
4. Put your outside hand on the ground making a firm bridge with your fingers.

Position Step, Power Step, and Punch

1. Position Step-a quick, six-inch step that sets the direction for your block.  As a offensive lineman or tight end, you always step with the foot closest to the defender that you are blocking.
2. Power Step-a quick, six-inch step, which generates force into the ground so you can move the defender out of the hole.
3. Punch-a solid blow that you deliver to the defenders chest area (the numbers) so that you can control where you drive him.

Drive Phase

1. Running your feet-short, powerful steps that keep your feet underneath your body.
2. Press for leverage-snapping your hips and jacking the defender upwards so that he falls backwards.  This is the last step in the block in which an offensive lineman or a tight end “finishes” a defender.

These are the steps to a successful block by an offensive lineman or tight end.  With the correct coaching and repetition of the above steps, blocking will become easy.

Leonard Stephens
Performance Enhancement Coach, Perfect Performance, LLC
lstephens@perfect-performance.com

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6 Weeks Until Showtime
 

Within the next six weeks, most, if not all, football organizations across the country will begin their formal preparation for the season.  The beginning days of August will be filled with two-a-day practices; better known as training camp.  These practices are packed with physically demanding drills that require strength, speed, endurance, power, and mental toughness.  For the unprepared, training camp can be a flat out beast.  However, for those players who have put the work in, it will definitely be a breeze.  The following is a weekly training schedule that Perfect Performance enhancement coaches and a lot of other player have followed in preparation for training camp.  Hopefully it will help you get ready for the best season of your career.

Monday
Weights-Lower body and core
Movement-Position specific drill work and speed endurance runs (conditioning)

Tuesday
Weights-Upper body
Movement-Speed (acceleration)

Wednesday
Weights-Core
Movement-Low impact cardio (stairmaster, stationary bike, etc)

Thursday
Weights-Lower body
Movement- Position specific drill work

Friday
Weights-Upper body
Movement-Speed (acceleration)

Saturday
Weights-Triceps and biceps
Movement-Low impact cardio

This training schedule, along with the right diet, will make training camp a breeze.  Your lung capacity will increase and your muscles will be prepared for the pounding of the practices.  Finally, and most importantly, make sure to stretch two to three times a day while training.  This will help increase flexibility and mobility, which reduces injury.  If you want more details on the above schedule or have general questions about training camp, please do not hesitate to contact us at:

Email              info@perfect-performance.com
Facebook       Perfect Performance
Twitter             PerfectPerform

Leonard Stephens
Perfect Performance, LLC

 

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How To Survive Training Camp

 

It’s here!  The time has come to separate the men from the boys.  One of the most physically demanding pre-season activities of any sport known to man, two-a-day football practices take a severe toll on the body.  If you are not receiving the proper nutrients, rest, and recovery you WILL NOT perform at your optimal level.  Yes, you may be athletically superior to your colleagues and out perform them, but is that your ultimate measuring stick?  I would hope not.  I hope that you strive to be the best at your position in your area, state, region, and the country.  Below, are some of the principles that my colleagues and I followed during our playing careers to navigate us through the dreary waters of two-a-days.

 1) Always eat breakfast.  Refrain from a lot of greasy foods.  Make sure you have protein (eggs, lean meat, cottage cheese and/or protein breakfast shake), carbohydrates (potatoes, toast, pancakes, waffles, oatmeal, vegetables) and proper hydrating fluids (water and/or Gatorade).  Make sure to wake up early enough so that the breakfast has time to digest.

 2) Warm-up before the warm-up.  If you have a stationary bike at your facility, ride 4-6 minutes before you go out for practice. This will get the blood flowing before you get into your full team warm-up.  If you do not have a stationary bike, then you can jump rope for 2 minutes or use the elliptical machine or stairmaster for 3 minutes.  Remember, a warm muscle is always more friendly than a cold muscle.

 3) Stretch after the first practice.  Before you go into the locker room, get a good stationary stretch to properly cool yourself down.  Focus on the hip flexors, hamstrings, glutes, calves, low back and quads.  Take care of these muscles and they will take care of you.

 4) Recover immediately after practice.  Recovery drinks, such as Endurox, are great products that provide the right amount of protein and carbohydrates to replenish everything lost during practice.  This IS NOT a substitute for food.  Endurox can be purchased on the Internet or from most vitamin or health food stores for approximately $30. 

 5) Eat a good lunch. Fast food is not a good option for a meal in between practices.  Foods with a lot of grease and or sugars slow you down and make you feel heavy and sluggish.  Make sure you have protein in your meal (chicken, turkey, and fish), carbohydrate (green vegetables, pasta, whole grain breads fruits) and hydrating fluids (water and/or Gatorade).

 6) Cold Tub. The cold tub is probably the best suggestion on this list.  A cold bath helps the muscles recover by facilitating blood flow between the sore area of the body and the heart.  If your school does not have an ice tub, you can buy some ice and put it in a trashcan and fill it up with cold water.  You can also do the same thing at home in the privacy of your own bathroom.

 7) Stretch before bed.  The worst thing in the world is a cramp in the middle of the night.  Stretching before going to bed will loosen your muscles and therefore reduce the potential for cramps in the middle of the night and tightness/soreness in the morning.

 When I was playing in the NFL my goal was to arrive at each practice with the least amount of soreness possible.  I followed the steps above to achieve this goal.  It allowed me to play full speed from the beginning to the end of practice.

 Good luck in camp and take care of your body.

 

Leonard Stephens, Performance Enhancement Coach

Perfect Performance, LLC
lstephens@perfect-performance.com
Facebook: Chuck Leonard
Twitter:      @PerfectPerform

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