PREPARING FOR THE NFL COMBINE — A FUNCTIONAL AND MOVEMENT-SPECIFIC
TRAINING AND CONDITIONING FOR SKEET SHOOTING
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS
TABLE 1. WARM-UP/MOBILITY EXERCISES BEFORE TRAINING
EXERCISES
SETS/REPS
Arm circles - forward (full ROM for shoulders)
2 of 15
Arm circles - backward (full ROM for shoulders)
2 of 15
Rotator cuff - internal rotation
2 of 15
Rotator cuff - external rotation
2 of 15
Triceps extension (warm-up elbows)
2 of 15
Forearm/wrist (supinated/pronated)
2 of 15
* Since it is not likely to have gym equipment before you practice or participate in a competition, the exact warm-up can be done
with a mobile resistance band
TABLE 2. COOL-DOWN/STATIC STRETCHING
EXERCISES
SETS/REPS
Arm circles - forward (full ROM for shoulders)
2 of 15
Arm circles - backward (full ROM for shoulders)
2 of 15
Cross arm stretch
Hold for 10 s on each arm
Overhead shoulder stretch
Hold for 10 s on each arm
Forearm stretch
Hold for 10 s on each arm
TABLE 3. PROGRESSION TRAINING FOR SKEET SHOOTING
EXERCISES
PROGRESSION 2
PROGRESSION 3
SETS AND REPS
Trunk rotation with
cable resistance in
shooting stance
Include balance trainer
Balance trainer
and increase resistance
3 sets of 8 – 10 reps
Dumbbell raises in
shooting stance
frontal, lateral,
and shooting motion
Include balance trainer
Increase weight
of dumbbells
3 sets of 8 – 10 reps
Standing shrugs
in shooting stance
Include balance trainer
Balance trainer
and increase weight
3 sets of 8 – 10 reps
Resistance band recoil
in shooting stance
Include balance trainer
Include 5 lb dumbbells
3 sets of 8 – 10 reps
*Recommendation: For best results, workout should be performed at least three times a week
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NSCA COACH 1.4 | NSCA.COM