NECK PROTECTION

STRENGTH TRAINING FOR FOOTBALL PLAYERS, THE MOST IMPORTANT CONSIDERATION

By Dr. Ken Leistner

The Rae Crowther Co. has invested seventy-seven years in providing the best equipment possible to allow their many coaches to train players as safely and efficiently as possible. Their expansive line of sleds and on-field equipment has been augmented by strength training and weight room innovations that allow each coach to prepare their football players so that they are physically ready to play when camp opens. However, like others involved in the sport, there is a desire to insure that each athlete, from the youth league neophyte to the NFL pro is playing so that they are most resistant to injury. A combination of physical preparedness through weight training, a high level of conditioning, and the development of technique through proper coaching will fulfill this requirement. However I want to encourage all football coaches at all levels to insure that the football player gives adequate attention to their most important body area, the musculature of the cervical spine.

Coaches, we are teachers who are responsible for the well-being of our athletes. We wish to avoid any type of injury but to give perspective, if an athlete suffers a serious career-ending knee injury, at worst he will undergo a replacement surgery and be forced perhaps to walk with an altered gait or limp. If a player suffers a catastrophic non-fatal cervical spine/neck injury, the resultant effects could range from the loss of vital bodily function, the need for a lifetime of assisted care, and limitation to a wheelchair or bed. In order to best prevent this tragedy, each coach is encouraged to insure that their players pay special and consistent attention to the development of the musculature of the cervical spine and upper back area. When contact is made involving the head, neck, or shoulder, force is produced and that force must be dissipated through the body to avoid the alternative of having it absorbed by the elements of the cervical spine. The development of the neck muscles in conjunction with the large trapezius, levator scapulae, rhomboids, and spinae erector muscles will provide a “chain” that will allow for the absorption and dissipation of force, allowing it to travel to and through the lower extremities. This, in conjunction with proper contact techniques and the avoidance of making contact while the cervical spine is in flexion or a forward-flexed position, must be stressed and pursued. While every football and strength coach provides exercise for the upper and lower back areas, little emphasis is provided to the cervical spine and often, if part of the comprehensive program, it is done as an afterthought or is poorly taught and supervised. As manufacturers of equipment designed to insure maximum performance in practice and in game situations, Rae Crowther Co. understands the importance of having each member of the team prepared to play and to do so uninjured. Avoiding the most serious of injuries is not only common sense but a responsibility. Please allow me to suggest the use of a neck machine that provides specific, direct exercise for the neck muscles. The L722 NECK MACHINE allows proper exercise for these vital muscles but if the coach prefers a different manufacturer’s product or the use of other modalities of his choosing, I support that decision as long as adequate attention is paid to insuring that each athlete is consistent in training the neck area. I would also encourage the use of the SHRUG exercise to provide work to the very large TRAPEZIUS MUSCLE. It is often forgotten that this muscle has three major parts to it with five points of origin and four specific points of insertion. Its full development is extremely important to protect against neck injury. The upper back “complex” of muscle that includes the LEVATOR SCAPULAE, RHOMBOID MAJOR, AND RHOMBOID MINOR provides movement to the neck and shoulder area as well as giving specific movement to the scapulae or shoulder blades. Their full development using exercises that elevate and retract or pull the scapulae together should not be ignored.

No matter what the favored training philosophy, type of equipment, or set and repetition scheme the staff utilizes, I am recommending as strongly as possible that increases in the muscular strength and muscular size of the neck and upper back musculature become a priority in your program.

Cable Face-Pulls Movie


Band Face-Pulls Movie


Shrugs


Neck Machine

Proper Pass Pro Punching Position

Former NFL Linemen Tunch Ilkin and Tom Myslinski in this video clip, demonstrating every detail of correct positioning, stance, extension and strike of a Pass Pro Punch. Part of the Tunch Punch Ladder & System. Call Marty Mitchell, Rae Crowther Co. 800-841-5050 for Tunch Punch Ladder and DVD.

Leg Drive = Shockwave

MOVIE:




Contact Marty Mitchell, Rae Crowther Co. 800-841-5050 martyrc@comporium.net

“We at the Cleveland Browns use the Shockwave as one of our favorite special exercises for developing explosive power in offensive and defensive linemen.”

Tom Myslinski, MS, CSCS

Head Strength & Conditioning Coach

Cleveland Browns Football Club

“The Shockwave is an awesome piece of equipment! As part of our in-season strength/speed program our OL/DL and LBs are doing 4 sets of 4 reps twice a week. All concerned position coaches have noticed a tremendous increase in explosive power off the ball. OL coaches have also mentioned that hand placement has improved, as well as the players ability to stay on the block longer. The Shockwave will be a HUGE part of our off-season program as we must replace the entire OL for the 2009 season.”

Mike Srock

Speed and Strength Coach

James F. Byrnes High School

Duncan, South Carolina

The Shockwave from Rae Crowther Co.
Pure Leg Drive. Leverage and 12-degree swivel to stabilize or lock down. Use from 2, 3, 4, or 6 point stance. Also use in reverse for pass pro by punching the new Enduro pad as it 'rushes' at you.

Tunch Punch Ladder Drills 1-5

MOVIE:

Tom Myslinski and Tunch Ilkin presenting the Tunch Punch Ladder Drill sequence, parts 1-5.
1-Straight Punch Drill
2-High-Low Punch Drill
3-Alternating Corners Punch Drill (Diagonal Punch)
4-Independent Punch Drill (High Low)
5-Independent Punch Drill (The Clock)

Tunch Punch Ladder & DVD - Call Marty Mitchell, Rae Crowther Co. 800-841-5050 or e-mail martyrc@comporium.net

Tunch Punch Ladder Drills 6-7

MOVIE:


Tom Myslinski and Tunch Ilkin Tunch Punch Ladder Drills:
6 - Independent Punching Combinations
7 - Additional Punching Patterns
a - Centerline Pattern
b - Icky Shuffle Pattern
c - Hop Scotch Pattern
Call Marty Mitchell, Rae Crowther Co. 800-841-5050

Tunch Punch Ladder FAQ

Tunch Punch Ladder

Frequently Asked Questions

1. Is the incline press a lift better suited to developing the punch technique?

NO! The Tunch Punch or open palm strike is utilized for its benefits of short range striking (Wing Chun style). It does not involve shoulder rotation so it is a non-twisting, heel of the hand, horizontal punch. This provides fast, straight, strides and blocks, developed with blunt power. Since it has less distance to travel, the intent of the punch is not telegraphed. Plus, a minimal amount of lower body movement is required for delivery, so balance maintenance and stability will not be disturbed. Bruce Lee has described this straight punch as “the backbone of Jeet Kune Do (JKD).”

2. So will increasing my bench press make me a better puncher?

NO! The punch is characteristically very similar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc., but what makes it different is that it is an unloaded movement. Thus tension has to be generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense internal muscular contractions. These intrinsic properties categorize the punch as a true maximal speed movement, which incidentally lies between 0-20% of one’s 1RM.

Since maximal strength (80-100% or 1RM) and maximal speed are not correlated (different neurological regimes located at the opposite ends of the strength spectrum), maximal strength doesn’t effect initial muscular tension or maximal force when the external resistance is low. Maximal speed thus correlates highly with starting strength (20-40% of 1RM), or simply put, the ability to turn your motor units on. Thus, starting-strength that is displayed isometrically against an additional external resistance is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation). One then must train explosively with loads between 0-40% of 1RM to effectively develop increased punching power.

3. How often does one have to train the hands?

Perfect practice creates neural efficiency! The brain only recognizes pre-determined and pre-set inscribed instructions or neurological repetition of correctly or incorrectly repeated patterns. Since movements are the fundamental element governing all sports, they are neurologically and biomechanically based, and stored as motor programs each independent of one another, but must react and function simultaneously as one. Initially, these motor programs are weak and unpredictably scattered across the movement spectrum. Through repetitive practice the range of variation decreases, and the interaction between the neuro-muscular systems can be coordinated through specific patterns of simultaneous and sequential actions, which is accurately regulated over shortened periods of time. This natural process of adaptation allows the motor system to become acclimated and integrated to its newly acquired skill(s).

4. How should I introduce my athletes to the Tunch Punch technique and the Ladder?

To create a ‘natural act’, all motor skills must proceed through the “Three Tiers of Learning”.

Level 1 – Cognitive, patterns are created through talking yourself through the movement.

Level 2 – Associative, patterns are strengthened through sensory feedback.

Level 3 – Automatic, patterns are engrained and become second nature.

We recommend the following progression:

-Repetition of the fundamental motor act using the proper form. –continued-

-Repetition and implementation of the motor act into the complete motor program using proper form.

-Repetition and implementation of variations (drills) of the motor program using proper form.

-Repetition and the introduction of simple environmental changes using the proper motor system.

-Repetition of variations under environmental changes using the proper motor system.

-Continue and introduce problem solving and sport specific strategies in a competitive setting.

Pre-load. Do not strike with just your arms; they are just a delivery system. It takes more mechanical energy to generate non-elastic energy.

All power in punching comes from the realization that your arms act as extensions of the body. When you strike, synchronize your muscles to act as one.

All punches should accelerate and explode through the target. Do not just hit the target, hit through it.

All punches begin and end from the original set position (hands spread within your field of view). Play with long arms, never recoil; your arms are factors of time. They provide the defender with range limiting capabilities, thus, reduced time to operate.

Always practice and play within your “square” (the framework of your upper body). This will prepare you to attack your opponents “near point square” (the framework of their closest, consistently changing upper body part).

When punching “square to square”, never cross centerline or throw a punch over a punch. This involves shoulder rotation, which creates overextension and vulnerability to an outside attack.

Play with high hands and keep them within your field of view. This visual feedback is also a postural control mechanism. Simply said, reactions are more easily organized when the movement dynamics are predictable. Visually tracking through your hands allows the CNS to make adjustments, which match the visual scene in relation to judging distance and time. You will SEE through your hands what you will HIT.

Do not “feel your way” and punch with your fingers. Punching with an open palm allows a quicker return to the starting position, and/or the option to grab clothing if it is available.

Do not play rigid. Be reflexive and reactive, relax and spread your hands/fingers. Eliminate double hand dominance, and create single hand independence.

In order to be fast, one must train fast. Relax, develop speed, and power will follow.

When fatigue sets in, the elbows will flare out. Stress keeping them next to the body and in a straight line, it puts you at a greater mechanical advantage.

Teach using cue words as “press away”, “neck back”, throw from the back” and “shoot” to create bodily separation from the punch and prevent lunging. These will reinforce and strengthen the correct neuro-motor response.

Tom Myslinski

Knee-bender Linemen Drill

"Bend at the knees, not at the waist". Here is another clip from Joe DeLamielleure's DVD for O-Line, "On-Field Training". In this clip Todd & Ron work linear balance with Joe's instruction. All you need is an 8-foot 4x4 and a medicine ball. Joe claims the best line coach in the history of football was another Hall of Fame player, Jim Ringo, who Joe played several years for, and learned many of the drills on this DVD. This type of training has helped develop linemen from pro to collegiate to high school to youth programs. Contact Rae Crowther Football & Strength at 1-800-841-5050.

The Flipper/Forearm Steps 1-3

3-step video on arm contact and hip extension, with Bobb McKittrick, R.I.P., Five Time Super Bowl Champion

Flipper/Forearm Steps 4-6

O-Line Punching Speed & Accuracy

Joe DeLamielleure is an NFL Hall of Fame Guard, playing 13 years for the Buffalo Bills and Cleveland Browns. As a 6-time Pro Bowler and a 9-time All-Pro, Joe is most notably recognized as the anchor of the line that paved the way for O.J. Simpson's record breaking NFL career. In this clip, Joe and his son Todd demonstrate a hand-punching speed and accuracy drill using one of his own product creations, a Joe D Band, and a Rae Crowther Co. 5'5" All-Pro Pop-up. The clip is from a new DVD available at Rae Crowther Co., featuring Joe, Todd, J.F. Byrnes Line Coach Ty Aronson and Rae Crowther's Marty Mitchell. In it, Joe masterfully blends old-school training techniques with modern-day coaching and training tips, specifically targeted for the Offensive Line.

Tunch Punch Ladder Movement/Change of Direction

Tom Myslinski and Tunch Ilkin showing movement and change of direction drills on the Tunch Punch Ladder & System. Pass pro at it's BEST!
Call Marty Mitchell 800-841-5050 or e-mail martyrc@comporium.net

Underground Football Training - High Rep Workouts

Zach Even - Esh is a Strength Coach and owner of The Underground Strength Gym in Edison,NJ.
For more info
visit http://ZachEven-Esh.com

Building Neck Strength with Bands

Problem: 40 or 60 or 80 or 100 players, and only 1 or 2 or 3 Neck Machines.
Joe and Todd DeLamielleure are here to show Neck strength training with a Joe D Band. The world's most economical neck machine! From Joe's O-Line training DVD. 1-800-841-5050

Centerline Pass Protection

NFL veterans Tunch Ilkin and Tom Myslinski on Offensive Line Pass Pro. Order DVD at Rae Crowther Co. 1-800-841-5050.

Tunch Punch Ladder

Contact Marty Mitchell, Rae Crowther Co. 800-841-5050 martyrc@comporium.net
The Tunch Punch Ladder is designed by two NFL veterans, Tom Myslinski and Tunch Ilkin The Tunch Punch Ladder (TPL) is essentially a speed agility foot ladder mounted on a wall.

Cleveland Browns Strength Coach Tom Myslinski explains, "Through working with and training under Tunch Ilkin, developer of 'Tunches Punches,' I have developed the Tunch Punch Ladder. Together, we are finding it extremely useful and beneficial in training our athletes. We, as football coaches, understand the importance of the feet in our sport. More importantly, we also understand the specific role the hands play in striking, blocking, and attacking. The more we use this teaching tool, the greater our results have been in strengthening and reconditioning our athletes on the correct motor programs." The Tunch Punch Ladder and fully-instructional DVD are both available at Rae Crowther Co. www.raecrowther.com

Tunch Punch System Intro

O-Line Punching Using Focus Mitts

Offensive Line Punching Using Focus Mitts. Another key O-Line drill from Tom Myslinski and Tunch Ilkin. This one involves focus mitts for punching accuracy, speed and hand-eye coordination. Call Rae Crowther Co. at 1-800-841-5050.

Indoor Hit-Tech Station

A VIRTUAL HITTING MACHINE:
The Hit-Tech Station is an S-Advantage pad mounted on a platform with the Hit-Tech mechanism. It's a training machine that allows players to enhance footwork and striking abilities year round. This machine allows you to go into the weight room in the middle of winter and get better at your specific technique. A player can do this alone; no coach is necessary. Call Marty Mitchell, Rae Crowther Co. 1-800-841-5050

O-Line Hands Behind Back Pass Pro Drill

From the Tunch Punch Ladder Training DVD, Tunch Ilkin and Tom Myslinski demonstrate footwork essentials for O-Line pass protection. DVD available at Rae Crowther Co. www.raecrowther.com 1-800-841-5050.

Optimal Performance O-Line Play

You need the best performance out of every Offensive Lineman on game day. Here is a quick read on something that is seriously overlooked and underrated.

Whether firing off the line for a drive block, or for a rock-solid set for pass pro, POWER in any human being is generated from the hips: the Posterior Chain. Idol time prior to a game, at halftime, even between series from sitting down will shorten the hip flexors and stretch the glutes. This is the exact opposite of what is needed to fire the backside.

The glutes are essential for strength, speed and explosive power. Dormant glutes will force posterior strength to rely on the lower back and hamstrings, and you guessed it, increasing the risk of injury, and decreasing performance.

Below are 3 short video clips showing simple hip flexor stretching that will activate the glutes simply by squeezing...the glutes...during the movement. This type of activity must be done to get the most out of your O-Line on the field and in the weightroom. Marty Mitchell, Rae Crowther Co.

Hip Circles


Kneeling Hip Flexor Stretch


Ballistic Hip Flexor Stretch with Joe D Band

Leg Drive with Rae Crowther Dragon Slayer

From Hall-of-Famer Joe DeLamielleure's DVD "On-field Training" for Offensive Line. Call Rae Crowther for more info or to order DVD or Dragon Slayer 800-841-5050, or e-mail Marty Mitchell at martyrc@comporium.net .

Shoulder Stabilization Training for Punching Power

I picked up the idea of Band & Kettlebell Bench Presses from Westside Barbell, seeing bars full of plates with a dangling KB on each end. Great stability work that will increase punching strength, speed and accuracy, from Louie Simmons, a Strength Consultant for the Green Bay Packers, Cleveland Browns, New England Patriots, Seattle Seahawks and numerous collegiate teams. Also in this clip are some band pushups. Knowing the football field is not a calm, perfect world, it makes sense to prepare for the unexpected by some additional weight room work involving the stabilizers. Marty Mitchell, Rae Crowther Co.

Chute Stalls

FIRE OUT:
Players can't rise out of their stance without hitting the top of the chute stall. Thus, this will reinforce knee and ankle bend out of the stance. Each stall is fully modular. Assembly is simple. Each stall is made of 1 1/2" square tubing. The benefits of square tubing are more stable construction and durability. The stall height starts at approx. 45" and climbs to 52". Each stall is 54" wide and 60" long. They are also an excellent choice with the chute boards.

O-Line Medicine Ball Shuffle

Ground Battle Chute O-Line Drills

KEEPING MULTIPLE PLAYERS LOW
In general, the Ground Battle Chutes are designed to keep players low and maintain a good football position while moving.

If your goal is to train as many athletes as possible, in as many varied drills as possible, and in the shortest possible time - then you have found the perfect chutes!

Mike Armstrong
Offensive Line Coach
Spring Valley High School

"Successful line play, offensively and defensively, involves low pads, leverage and proper technique. When a lineman is performing at a low pad level for an extended distance, any technique deficiencies he possesses will be detected. Most chutes are short and narrow and limit movement. This is why the Ground Battle Chute is the largest and most versatile chute on the market. This chute is wide, long, adjustable, and safe and has no inner supports that inhibit lateral or diagonal movement. Whatever your blocking scheme, trap, zone, counter, combo or fold, this chute will accommodate your team."

O-Line Technique Drills using Joe D Bands

For only $29.95, Joe DeLamielleure is offering a DVD specifically for Offensive Line Coaches and Players. Showcasing old-school and modern coaching techniques, the DVD is a developmental encyclopedia for O-Line play at all levels, from youth to professional football players. Call Marty Mitchell at Rae Crowther, 1-800-841-5050 or e-mail martyrc@comporium.net to order.

Youth Football League Player Development

Youth Football Leagues across the nation are the foundation of High School Football. This is where it all begins. It seems that the success of a dominating varsity program can be traced to its roots, the community YFL.

There is an absolute need for various interaction between varsity and youth football programs.

---Hands-on info sharing of technique and drills
---Volunteer work to support the YFL
---Encouragement of 'role model' High School players to mix with YFL players. *This is an enormous retention and recruiting tool!
---Fundraising efforts for YFL programs

Rae Crowther Football offers a variety of pads and dummies designed for youth football. But perhaps the biggest impact products on youth football player development would have to be the two items below. One for offense and one for defense. Keeping it simple:

Junior S-Advantage Sled

The Junior S-Advantage Sleds are a scaled-down version of the regular S-Advantage Sleds. The S-Pad is the state-of-the-art design that helps teach the players the proper contact position. The S-Pad shape imitates the angles of a good football player. It's a pad for all techniques. The Junior S-Advantage Sleds are designed for 80-120 pound players. This sled will initiate very early good habits in O-Linemen. Bending at the knees, proper angles and strong leg drive. Wouldn't it be a wonderful coaching world if every lineman had this great technique before reaching the varsity level?




Junior S-Advantage Tackler

The Junior S-Tackler is designed to teach the proper "take down" technique. The design of the sled allows the junior player to go full speed without contacting the metal base.

Jimmy Buttrey
Head Coach
Blaze Football Team
"I can't tell you how much your sled has helped our team! We finished the regular season 8-1 and won the County Championship! We dominated the line of scrimmage and became a much more physical team thanks to the S-sled! Keep up the good work and don't sell this to any of our competition!"

S-Advantage Sled

From Joe DeLamielleure: "I would tell coaches to regularly use bands, dummies and sleds. It’s the only way to teach fundamentals without killing your players. You can only go “live” so many times before players get tired, lose their technique, and are carted off to the training room. For example, on sleds and dummies, you can teach technique, you can condition and build strength and speed. We have implemented Joe D bands with sleds and dummies for explosive speed and strength." The S-Pad is designed in the shape of an actual player, a player in the contact position, moving, not static, not upright. It provides a realistic target: head, torso, shoulders, waist, and knees. Angled like an actual charging player. The S-Pads make plain sense.

Prone Punching

Another clip from Joe D's O-Line DVD. Using a 6" section of the JumpSmart Foam plyo box set from Rae Crowther Co.

Drive Blocking

Zig-Zag Sled

A SLED ON A WHEEL:
There's not another sled like the Zig-Zag. It's a sled with a single wheel and brake mechanism. The Zig-Zag avoids and separates from its blocker. Because the sled has only one wheel, it will tip from side to side.

This is the key to the Zig-Zag sled. The player must fight this pressure with body balance and strength. It teaches the player to get his feet in the ground. Its feedback is immediate and effective.

If you have trouble with your athletes over-striding (off balance), this could be a valuable teaching tool. It's also a great conditioning sled as players can push the sled at different angles and with different resistance levels for endurance and strength.

This sled will kick your butt...

Donnie Hayes, HFC
Belleview High School

"We've been using your Zig-Zag sled almost every day. The offense we run requires us to use the "old-fashioned" shoulder/drive blocking and also requires us to stay, what we call, "velcroed" to the defenders. I have seen a big improvement in our ability to maintain contact with defenders since we have started using the Zig-Zag."

Rae Crowther Accessory Items

All Pro Pop Ups 4'5", 5'5", 6'5"








Pop Master Dummies













Dual Arm Shields











Pushback Shields















Curved Big Shield














Redline Shield













Rectangular Shield













Forearm Shields













Square Dummy













Heavy Round













Medium Round













Small Round













8" Trapezoid












8" Half Round









Landing Mat 10'L x 6'W x 12"H









Chute Boards









Line-up Trainer











Snapper Stick

Back Chain Strength for Linemen

Lower back, glute and hamstring strength is essential for explosiveness in offensive linemen. Unfortunately, the equipment needed to train the back chain is costly. Here are some variations that will work in situations of heavy traffic, meaning those times when you are training a large number of athletes. All that is needed is a partner to anchor the feet, and a cushion (such as a foam mat) under the knees.

Partner Glute/Ham Raise
with former Clymer (NY) Pirates, Caleb Schenk and Ford Kibbe
Note: The spotter should place the knees directly behind the user's toes, and press down firmly on the ankles in all of these exercises.


Partner Glute/Ham Fire-out


Partner Glute/Ham Bow


The following pieces of commercial equipment are available at Rae Crowther Co., and will produce the very best results for a strong, powerful, explosive posterior chain.

Westside Barbell Reverse Hyper
with Buddy Morris and Tom Myslinski


Glute/Ham Bench


Floor Model Glute/Ham


Pull-throughs on Westside Barbell Belt Squat Machine
with Buddy Morris and Tom Myslinski


Back Extension on Glute/Ham Bench
from Cal Dietz, www.xlathlete.com


And of course, these strength program staples:

Barbell Good Morning


Barbell Back Squat


Dead Lift


Don't underestimate the power transfer from the weightroom to the football field. It is a valuable time and cost investment for the foundation of your team, the Offensive Line.