How Toshane Boyce Improved to a 4.50s 40-yd Dash NFL...
Read MoreHow Toshane Boyce Improved to a 4.50s 40-yd Dash
NFL Academy running back, Toshane started working with NB Performance to get noticed by college recruiters in the USA.
Toshane Boyce (NFL Academy Running Back) came to me already possessing great physical qualities including both speed and strength. His goal was to become more explosive off the mark, something that would separate him from his competitors and help him excel in his sport.
Running Back’s typically receive the ball via handoffs and must find a gap through a wall of individuals, this requires a combination of physical qualities such as acceleration, speed, change of direction, deceleration and strength. Having good sprint speed and agility also makes him more dangerous as a hybrid running back, meaning he can move into a receiver position.
“I’ve seen massive improvements in my acceleration and sprint speed which has made me into a more explosive running back on the field” – Toshane Boyce
The Goal: Can we improve Toshane’s 40-yard dash time.
The Start – Working on the start position is key to setting up any fast run, making sure he had the correct joint angles and the required strength to hold this position, then the confidence to project off the line.
Acceleration – We used wall drills and resisted acceleration to improve the first segment of his 40-yard dash, allowing him to explore positions and angles in a controlled environment, then attempting to replicate this in real time action. Strength and stability being the key elements coming into play here.
The Transition – A smooth transition is how we capture all the momentum created from the start and continue to build on it as we progress to upright running. Learning how to keep his foot on the gas as he gradually rises to upright running was key to his improvement. Another important factor was being able to apply force into the ground in a fluid nature rather than fighting against himself… sprinting must appear effortless.
Upright Running Mechanics – Posture and efficiency are key here. We used sprint drills to teach the basics of upright mechanics and then wicket runs to reinforce the correct posture.
The Outcome – He was able to improve his 40-yard time from 4.61 to 4.50, also improving his 10-yard time from 1.66 to 1.57 (all official combine times).
This improvement came from repetitions of specific drills and exercises that have a direct correlation to sprinting. From start position work all the way through to wicket runs, it took video analysis and lots of practice to make the technical adjustments. We also developed physical qualities via plyometrics and goal specific circuits, with the help of Barnet and Southgate’s lead Strength and Conditioning Coach, Martina Xuereb.
In pursuit of Toshane’s goal, in-between periods of him training with the NFL academy and doing his own sessions, he began to feel discomfort in his hamstring, tightness. While it didn’t hold him back on the field, my approach to performance is centred around keeping the athlete healthy above anything else.
My personal goal, working with any type of athlete, is to empower them and put them in a position to make good decisions about their health.
So, the first point of action was to review Toshane’s training schedule, teaching him that by sensibly managing the intensity level of each session and getting the required rest, he can recover faster and allow positive physical adaptations to take place. Reducing the chance of overworking the body and keeping him fresh for sessions.
Next, referring him to Adam Bourjij (Osteopath). After evaluation and some physical therapy, we put together a plan to ensure Toshane could play pain free. This involved developing a combination of technical and physical qualities. On the technical side, we used a specific drill called ‘Dribbles’, which teaches the athlete the correct posture and how to strike the ground directly under their centre of mass, reducing the strain on the hamstrings on impact.
On the physical side we progressively overloaded the hamstring moving from isometric to eccentric exercises in similar joint angles to those that appear in upright running.
After following this plan and making more informed decisions about his personal training programme, Toshane was able to return to the field, pain free.
Working with Toshane has been a great experience for me, I am passionate about performance and this was matched by his desire to improve as an athlete. This coupled with his attention to detail has made it easy for me to help him achieve his goal and work through any setback along the way. He is also supported by a great set up at the NFL Academy who have shaped him into an elite athlete with a great mindset.