Perhaps this fact is no more apparent than in football. A football field is only 100 yards long and 53.33 yards wide. The faster a player can navigate that space, the more dangerous he will be.

One player who knows the importance of speed? Treston Decoud. The former Oregon State cornerback was recently drafted by the Houston Texans thanks to his combination of size, speed, and athleticism. “Speed is everything—speed kills. That’s what a lot of NFL coaches, college coaches, high school coaches look for,” Decoud told STACK.

Decoud hones his speed under the guidance of speed and conditioning coach J.J. McCleskey, a former cornerback who played six seasons in the NFL and is now director of training movements at ME Sports in Madisonville, Louisiana. McCleskey firmly believes efficiency and explosiveness are two pillars of speed. “Speed is everything in the National Football League, but [it’s about] being able to be efficient with your speed. In and out of cuts, those transitional parts. Everyone talks about running the 40, but you never run a 40 in football. Being able to start and stop and be violently coming out of your transitions is important,” McCleskey says.

McCleskey also knows that an athlete can never reach his full-speed potential if one leg is stronger or more powerful than the other. That’s why he emphasizes single-leg training during his workouts. “We’re trying to get both legs even. Most people’s right leg is stronger than their left leg. So we really want to concentrate on single-leg movements. You play football, you play other sports, on one leg,” McCleskey says. “Speed is measured by how much force you put into the ground. If I’m running and my right leg is stronger, I’m decelerating [every other step] because my left leg isn’t putting the same force into the ground. Just getting that left leg stronger will get you considerably faster.”

To build NFL-level speed and explosiveness, integrate these drills from McCleskey into your training.

1. Circle-Around-The-Cone Drill

This drill is about body control and the critical transition that occurs between short-area footwork and sprinting.

The setup here is simple—all you need is one cone right next to you and a pair of cones about 5 to 8 yards downfield as your finish line.

Begin on either the left or right side of the cone. To start, shuffle in front of the cone before backpedaling behind it. Move as quickly as possible while maintaining good form. Once you’re around the cone, burst forward and accelerate through the finish line.

Coaching Points

• Stay tight to the cone as you circle it.
• Keep your feet inside the frame of your body.
• Try to avoid taking any false steps.
• Keep your shoulders square as you circle the cone.

Sets/Reps: 6 total reps (3 moving left around the cone, 3 moving right around the cone)

2. Fast Feet Drill

This drill focuses on teaching your feet to move quickly in tight areas. Performed correctly, the drill improves your balance, footwork, and acceleration mechanics.

Set up one cone at the beginning of the drill. Five yards in front of that cone, set up a pair of cones side-by-side and staggered just a bit to the right of the first cone. Five yards in front of those cones, set up a pair of cones as your finish line.

Begin on either the left or right side of the first cone. Circle around that cone as fast as possible while keeping your shoulders square (just like the Circle-Around-the-Cone Drill) before accelerating to the pair of cones in front of you. Transition to a backpedal between that pair of cones before accelerating through the finish line.

Coaching Points

• Stay tight to the cones.
• Sprint in a straight line between the cones.
• Sprint 3 yards past the last cone.

Sets/Reps: 6 total reps (3 starting on the left of the first cone, 3 starting on the right of the first cone)

3. High-To-Low Drill

This drill focuses on the transition from a sprint to a backpedal (and vice versa).

Arrange four cones in a straight line, about 2 feet apart. Five yards beyond the final cone in the line, set up a pair of cones as your finish line.

Begin about 8-10 yards back from the first cone. Skip into the drill, emphasizing arm action and high knees. Once you hit the first cone, lower your center of gravity and run to—but not past—the fourth cone. At the fourth cone, switch to a backpedal. Run backward to all the way to the first cone. Then sprint to the third cone. When you reach it, backpedal to the first cone. Repeat the pattern for the second cone, then sprint from the first cone through to the finish line.

Coaching Points

• Skip into the cone setup.
• Keep your hips square to the finish through the entire drill.
• Keep your chin over your toes during the backpedal.
• Backpedal and transition at each cone in the set-up.

Sets/Reps: 3-5 total reps

4. Speed Ladder Change-Of-Direction Drill

This drill helps you develop faster feet and the ability to turn and run on a dime.

Lay down a speed ladder in an open area. Eight to 10 yards beyond the end of the speed ladder, set up a pair of cones as your finish line.

Starting at the beginning of the speed ladder, either backpedal or move laterally through the ladder. No matter the variation, follow the same pattern—two feet in, two feet out. Once you complete the final rung of the ladder, turn and accelerate through the finish line.

Coaching Points

• Walk through the drill first, then perform as fast as possible.
• Go through the ladder both laterally and backwards.
• Stay tight to the ladder and keep your hips low.
• Turn and explode into the sprint at the end of the drill.

Sets/Reps: 4-5 reps of each variation (backward, laterally to the left, laterally to the right)

5. Left-To-Right Jumps

This drill focuses on single-leg explosiveness and balance.

Using nine mini-hurdles, mimic the set-up shown above. Make sure the hurdles create 90-degree angles with one another.

Start in front of the first mini-hurdle standing on one leg. Hop over the first hurdle, then immediately hop over the hurdle to your right. Hop back over that same hurdle to get back in the middle of the drill, then immediately hop over the next hurdle in front of you. Follow this pattern until you clear the last hurdle, then burst through the finish line. Hop on only one leg throughout the drill, then repeat the sequence with your opposite leg.

Coaching Points

• Stay balanced with your chin over your toes.
• Be quick off the ground.
• Explode into a sprint at the end of the drill.

Sets/Reps: 6 total reps (3 on each leg)

6. Single-Leg Hops

This drill focuses on rapid turnover and teaches you to produce a tremendous amount of ground force through your foot.

Arrange eight mini-hurdles in a straight line. Allow roughly a yard of space between each mini-hurdle, though this number can be adjusted based on your size and skill level (hurdles that are closer together will be slightly easier).

Start in front of the first mini-hurdle, standing on either your right or left leg. Hop over each hurdle, emphasizing quickness off the ground and explosive arm action. Once you clear the last hurdle, burst into a 10-yard sprint.

Coaching Points

• Focus on rapid turnover and quickness off the ground.
• Explode in the sprint as you clear the final hurdle.
• Allow for full recovery between sets.

Sets/Reps: 3 sets on each leg

7. Single-Leg Swiss Ball Squats

This drill focuses on single-leg strength and stability. If one of your legs is weaker than the other, your sprint speed will be seriously hamstrung (no pun intended).

Grab a Swiss ball and find an open spot on a flat piece of wall. Put the Swiss ball against the middle of your back. Pressing against the Swiss ball and standing on either your right or left leg, lower yourself into a Single-Leg Squat. Once you master the movement, add light dumbbells.

Coaching Points

• Keep your back flat against the ball.
• Squat until your thigh is parallel to the ground.
• Begin with no weight and progress from there.

Sets/Reps: 5×8 on each leg (superset with Single-Leg Jumps)

8. Single-Leg Band Jumps

This exercise helps you learn how to generate an awesome amount of single-leg power and explosiveness with the help of an exercise band.

Find a sturdy beam or pull-up bar that gives you plenty of clearance for jumping. Loop an exercise band around it and pull the slack through. This should create a “handle” for you to put your elbows inside as you hold the band.

Loop the band around your elbows and grab hold of it with both hands. Assume a single-leg position. Lower yourself into a Single-Leg Squat (also known as a “Pistol Squat”) before launching yourself off the ground and into the air.

Coaching Points

• Squat down slightly past parallel.
• Keep the weight on your heel as you lower.
• Explode upward and land softly.

Sets/Reps: 3×3-10 on each leg

Build both sides of your game with these tips for the diamond with baseball pro Aaron Judge.

To compete at the top level, baseball players need to be strong both mentally and physically. A positive, constructive mindset on the field can complement any physical skill set. By training both sides of your game, you can help set yourself apart this season.

Baseball pro and all-star right fielder Aaron Judge shares his tips on how to keep your mental and physical game strong. In addition to personal training, Judge also explains how to deal with the game’s inevitable bad breaks.

HANDLING ADVERSITY

Baseball is a game of failure, so understanding how to deal with the game’s hardship is a necessity. According to Judge, the best way to handle adversity is to accept that it’s going to happen. There will be days when the ball doesn’t roll your way, but it’s not the end of your career.

“Learning from it, that’s the biggest thing. Learn, ‘Why did I strike out?’ or, ‘Why did I ground out there? What did I do?’ You know, learn from it and then move on,” Judge says. “That’s the biggest thing that helped in my career.”

Another great tip on handling adversity in baseball is having a short memory. Break down your miscues and note what occurred, but don’t carry your past mishaps into your next inning in the field or appearance at the plate. “I just [have to] forget about it and be like, ‘Hey, it’s a new day. We all start at zero. Let’s roll it out there,’” Judge notes.

While having a strong mentality is important on the field, Judge also suggests a few exercises and drills to build the physical side of your player profile.

LONG TOSS AND BAND WORK

To develop pro-level arm strength and throwing mechanics, Judge says long toss and resistance band work can make a big difference. These exercises can help build endurance while also improving strength for when it counts.

In addition to throwing a baseball, Judge also recommends tossing a football around during long toss sessions. “All offseason right now, all I’m doing is playing catch with a football,” Judge notes.

In addition, throwing a football can help with arm strength while also adding some variety to your diamond training. “I like mixing it up … You know, sometimes, you get tired of a baseball,” Judge jokes.

You can also build arm strength through resistance band training before practice. Performing a few exercises before taking the field can help warm up your rotator cuff for a full day’s work. “Even if it’s two minutes, three minutes, five minutes, whatever time you got,” Judge says, “If you bust out just a couple of those to get it loose, that’s going to pay off.”

Working to strengthen your rotator cuff daily through band work can help keep you performing at opening day levels well into your season.

When it comes to taking your play to the next level, remember to keep your mental and physical skills in shape. Follow these quick and helpful Pro Tips to put you above your rivals on both sides of the game.

Original Article Posted on Dick’s Sporting Goods

Entering Week 4, Chubb led the NFL with 233 yards after contact. Now, entering week 11, he’s second in average yards per rush attempt and third in rushing yards per game, even after missing five weeks with a knee injury.

And when you watch him juke left and right, plow through opposing defenders and accelerate into open space, you marvel at how he does it. Of course, it’s mostly due to hard work and God-given talent. But Chubb has a secret weapon in his shoes that give him just a little more pop.

“When I first put on VKTRY Insoles, I felt very explosive,” Chubb says. “I felt the arch support. I had a good bounce. When I have VKs in my shoes, I feel 10X faster.”

Chubb isn’t the only NFL player who has literally taken that feeling and run with it. Over 200 players on 29 NFL teams – including Raiders running back Josh Jacobs, Jets defensive end Quinnen Williams and Bills wide receiver John Brown – now wear VKTRY’s carbon fiber insoles to help protect against injury and improve performance. Young MLB stars Fernando Tatis Jr., Vlad Guerrero Jr. and George Springer, along with Olympians Tianna Bartolatta (track), Jordan Larson (volleyball) and Angel McCoughtry (basketball) are also fans. Additionally, young athletes, avid runners and healthcare workers who are on their feet for long shifts are turning to VKTRY for happier feet.

“I work 12 hours a day as a nurse so normally my feet feel like they’re on fire at the end of my shift,” says Ashley Donegan, who received a pair of insoles through the VKTRY4HEROES program. “These insoles have taken that burn away. They help my feet feel more energized and give me a spring in my step, even at the end of a 12-hour day.”

While most insoles are made from plastic and different varieties of foam that provide comfort and support, VKTRY Insoles are made from multiple layers of 100% aerospace-grade carbon fiber. The material, along with VKTRY’s unique, curved design, provides a unique blend of stability and flexibility that allows for unmatched shock absorption and a return of energy to the wearer; the more force you put into the product, the more you get out of it.

“When an athlete’s foot bends to run or jump, the “VK” stores energy and then returns that energy to the athlete upon push off,” says VKTRY CEO Steve Wasik. “While standard insoles are passive in nature, VKTRY Insoles have been designed to be dynamic to help athletes improve performance.”

VKTRY insoles were originally invented by founder and CTO Matt Arciuolo, a board-certified pedorthist who specializes in biomechanics, gait analysis and orthotics, while working with the U.S. bobsled and skeleton teams. His insole prototypes helped them improve their starting times, which are crucial to winning races in both sports. Now, what those athletes originally felt has been quantified: Independent testing conducted by The Human Performance laboratory at Southern Connecticut State University over the course of a year showed a 9.3% increase in explosiveness and an 8.1% increase in ground force production during sprint and jump tests.

Anecdotally, long distance runners have reported faster times while wearing VKTRY insoles, but according to Wasik, this makes perfect sense. “Besides loving the shock-absorbing bounce they feel with VKs, a distance runner will be propelled forward by VKTRY’s carbon fiber base plates,” he says. “This allows him or her to cover the same distance in fewer strides.” In fact, VKTRY insoles can both increase stride length and lower the rate of perceived exertion, allowing athletes to work harder for longer.

A 12-month study with over 260 athletes from four Division-I football programs wearing VKTRY Insoles showed a 41% decrease in foot and toe injuries and a 22% reduction in lower leg injuries. That field research was followed up with a clinical, PhD-led study by the Korey Stringer Institute at the University of Connecticut. KSI scientists found that VKTRY Insoles decreased lateral movement of the knee, which improves alignment during running and jumping, and reduced abnormal joint load, both of which reduce the risk of knee injury. VKs also increase the stability of the ankle joint, reducing the risk of shin splints, ankle injuries and plantar fasciitis. Additionally, VKTRY Insoles have been shown to help athletes recover more quickly from lower leg and foot injuries like Jones fractures, Lisfranc sprains, turf toe, plantar fasciitis, shin splints and Achilles tendonitis.

“It is clear that VKTRY Insoles improve lower body biomechanics, stability of the ankle and knee during running, and shock absorption during landing,” says Dr. Douglas Casa, ATC and CEO of KSI. “These improvements can help safeguard athletes by providing injury protection.”

VKTRY insoles are available in five levels of flexibility for athletes of different sizes. A proper, personalized fit takes into account the gender, age, weight, shoe size and chosen sport of each individual, along with the type of shoe – sneaker, cleat or track flat – in which the insole will be used. They come as small as a size 4 and can give any athlete over 100 pounds, including children over the age of 12, more confidence on the field, track or court.

“My flat feet have bothered me my whole life,” Chubb says. “When I put the insoles in, I feel like people bounce off of me when I run the football and they give me a lot of confidence when I’m making cuts or a long run or breaking tackles. I can feel the stability in my legs. I feel safer with my VKs.”

The Las Vegas Raiders selected dual offensive threat Lynn Bowden, Jr. with the 80th pick in April’s 2020 NFL draft, despite the fact that Bowden had to skip all running drills at the 2020 NFL Draft Combine in February due to a hamstring strain. Scouts had to rely on his film to make their decision. And what film it was.

Few players in this year’s NFL draft class are as versatile as Bowden, who began his junior season with Kentucky last fall as the Wildcats top receiver. He ended the year as Kentucky’s starting quarterback, racking up a whopping 1,468 rushing yards and a 6-2 record in eight starts. In his last two games alone, he rushed for 517 yards, and also led the Wildcats in receiving yards with 350. His efforts earned him first-team Associated Press all-purpose recognition, as well as the Paul Hornung Award as the nation’s top all-purpose player. And if you ask Bowden, he might have won the Heisman, too, if he had started the season at quarterback.

At Warren G. Harding High School in Warren, Ohio, just north of Youngstown, and at Kentucky, Bowden did everything a player can do for a football team. He caught passes, ran for touchdowns, threw touchdowns and returned kicks and punts.

“He could have played defensive back for us and started,” Kentucky co-offensive coordinator Eddie Gran told BleacherReport. “That’s the kind of athlete he is. I haven’t said that about anybody, and I’ve coached for 34 years.”

Bowden wanted to work out at every position at the combine, just to show how versatile he really is, but his body of work speaks for itself.

“My football IQ level was probably through the roof because I get to play every position,” Bowden says. “I’ve probably played every position on the field and throughout all my life. And I just know different things, different schemes and the stuff that they teach me, I really soak up and use it.”

Bowden is a quick study indeed, as he didn’t play receiver until he got to college. But as a freshman, he caught 17 passes for 201 yards and was named to the SEC all-freshman team. As a sophomore, he led the Wildcats with 67 receptions, 745 receiving yards and 5 touchdown catches. Bowden says he wasn’t even really comfortable as a receiver until four games into that sophomore season. “I was pretty raw,” he says. “As I was learning, everything started to slow down for me. I learned how to be patient. I learned how to just let things come to me and not try to make the big play right then and there.”

Then, in his first game at quarterback, he threw for 78 yards, had one touchdown and no interceptions, and ran for 196 yards and two touchdowns to lift Kentucky over Arkansas. And after that, he only got better.

Though Bowden grew up admiring Michael Vick when he was quarterback for the Falcons and De’Anthony Thomas as a combo running back and wide receiver at the University of Oregon, he now compares himself more to San Francisco 49ers wide receiver and occasional wildcat-offense quarterback Deebo Samuel. Still, others compare Bowden to Ravens quarterback Lamar Jackson, who in 2019, set a record for rushing yards in a season by a quarterback and also led the league with 36 touchdown passes.

For their part, Raiders GM Mike Mayock and head coach Jon Gruden have a plan for Bowden, but the plan involves a good bit of freelancing. “Lynn Bowden, we announced as a running back,” Mayock said over conference call following the end of the third round of the draft. “Ultimately, he’ll probably be what we call a ‘Joker,’ which I love in Jon’s offense. Somebody that’s able to do multiple jobs. But day one, he’s going to come in and be a running back.”

Bowden says it doesn’t matter what position he plays, and that he’d play tight end if the circumstances warranted it. He just wants the chance to make something happen.

“My mindset is I’m coming to take someone’s job,” Bowden told ESPN. “And my first year there, not three years down the line.”

STACK sat down with Bowden, who was training at EXOS in Pensacola, Florida, to prepare for the NFL combine. Here is a transcript of that interview, which has been edited for brevity and clarity.

STACK: What are some of your earliest memories of playing football and where did those take place?

LYNN BOWDEN JR: Some of my earliest memories playing football are on the Northside of Youngstown, Ohio, in my grandma’s side yard. The house is still there today. That’s where I grew up. I just remember getting slammed by my cousins. They’re more like brothers, and we call each other brothers, but they’re really my first cousins. I was always the youngest out there playing with them. They made me as tough as can be.

What did you like about football as a kid?

I liked winning. I was always a winner, never a loser. I hate to lose. Growing up, especially in Little League, I won all eight years of playing in the championship. I think I lost two games in all eight years. I just love to win.

Was there any one person who made a big impact on you and shaped you as a young athlete?

The person who had the most impact on me is my uncle. He put me in organized sports when I was five years old. He made me running back. And he always told me never give up and always keep focused on your dream. And I never looked back after that.

You also played basketball growing up. What was your game like?

When I played basketball growing up, I really wasn’t that good until around the sixth or seventh grade. I was a pass-first guy and sometimes the coaches would get on me because I had a good three-point shot. And I’d go right past people because I had a fast first step. But I was always past first and shoot later. If you ask people back home, they’ll probably tell you I’m better in basketball than football, which is hard to believe. I’m a multi-talented athlete. I can play any sport there is on the planet.

When did you start getting serious about training for football and get in the weight room?

Well, I really can’t even throw an age out there because this is my first time ever in my life training. Even though I went through weight lifting and stuff like that for college, I never had a training session until I got down here at EXOS. So everything is really kind of new to me.

What athletes did you admire growing up?

The athletes I grew up admiring were Michael Vick, when he played for the Falcons and De’Anthony Thomas when he went to Oregon. I was a real big Oregon guy. At the time, I was playing quarterback and running back, so I was looking up to Marcus Mariota and Thomas when they were on teams together. I wanted to be just like them.

What do you think made you a great quarterback?

What made me a great quarterback is that I was always patient and I know how to go about talking to people about what they’re doing and how to hold them accountable. I like to look at myself as a leader, and as a leader, you want to be able to take that leadership role on the team.

Where does your confidence come from?

My confidence comes from the inner me. I’m a very confident guy. I think I’m the best at whatever you put in front of me. I don’t care who’s in front of me. I’m always going to think I’m the best at it.

What were your goals in high school?

The goal I had in high school was to win a state championship. We came close every year, but we never won. The second high school I went to was Warren G. Harding, home of the great Maurice Clarett. I wanted to break all his records and I did, in just two years.

What was the recruiting experience like for you?

The recruiting experience for me was very hectic. I had a lot of schools coming and I went with Kentucky because it was just home. It was a little school but I wanted to make it into the school it is today and I am glad to say I had a part in doing it.

How has your son, Lynn III, changed your life and maybe shifted your perspective on things?

My son changed my life dramatically. I was going down the wrong path, just hanging out and doing things I shouldn’t have been doing in high school. I even thought about giving up football just to be out there and live free. Because I knew back then, as a football player, I really didn’t have any freedom to do things like go to parties. So I kind of fell in love with that. But when I found out I was having him, my whole drive and way of thinking about life changed. I had to provide for him and I knew I had to go out there and go get it. I’m where I am today because of him.

Looking back at where you were as a freshman and where you are now, how far have you come?

I became a man. I grew a long way. I was a little selfish. I was a little, childish kid coming in as a freshman. I used to Tweet about my problems and not playing early on. I honestly wanted to transfer, but coach sat me down and talked to me and I learned patience. I learned how to be patient and everything worked out for me.

How different is your body now from when you were a freshman?

When I came in my freshman year, my body weight was probably 175. My sophomore year I played at 195, so that was a big difference, and I probably played my junior year at 205 the whole season. I like to eat peanut butter and jelly, but the strength coach was on me. They made sure I did what I needed to do to be able to maintain taking the hits in the SEC.

Was there a point in your career where you felt like everything came together for you on the football field?

It was the fourth game of my sophomore year. I was a pretty a raw receiver. It was only my second year playing the position. And as I was learning, everything started to slow down for me. I learned how to be patient. I learned how to just let things come to me and not try to make the big play right then and there. So the game itself just slow down for me.

Tell us about last season, when you made the move from running back to quarterback.   

Last season was kind of crazy for me and for the program as a whole. In the first game, we go out and play Toledo. We win. The second game, we go out and midway through the third quarter, starting quarterback Terry Wilson goes down, and we’re hearing from inside that he’s probably going to be out for the rest of the season. The third game, we play Florida. Sawyer Smith, our quarterback, is trying to play through a broken wrist. They end up coming back and beating us at home. And it felt like, from that point on, we drastically went down.

During the South Carolina game, there’s a couple of minutes left in the fourth quarter, and I tell coach, ‘What else we got to lose? Just let me go in for a drive at quarterback.’ So we ended up scoring on five plays in 35 seconds when I was at quarterback. Going into the bye week, they gave me the opportunity to lead the team as a quarterback. And I never looked back.

In my first game against Arkansas, I had three total touchdowns, one pass and two rushing.  After Terry went down, they never thought we would win four games. We ended up winning six games with me at quarterback. I was 6-2 and I rushed for over a hundred yards every game besides the Georgia game. I ended up being an SEC leader in rushing. And I ended up leading all of the NCAA with 7.9 yards per carry.

Kentucky coach Vince Marrow said you were the smartest player they had a UK. How do you think your football IQ developed throughout the years?

Coach Marrow always talks highly of me, and I always do what he asks me to do. My football IQ level was probably through the roof because I got to play every position. I’ve probably played every position on the field and throughout all my life. And I just know different things, different schemes and the stuff that they teach me, I really soak up and use it.

Is there anything you have to do on game day to feel like you’re ready to go?

I don’t care if it’s snowing, raining or whatever, I take a lap around the stadium to get my mind right. Then I go to the goal post and breathe. I have this App on my Apple watch and I breathe for a minute and listen to the music in my headphones and then I’m ready. I listen to little sleep lullabies. It’s weird, but it relaxes me.

What do you do to escape from football?

My escape from football is playing video games. Fortnite. That and my son and my family at home. I like to spend time with them and watch movies. We are always watching Baby Shark because of my son. That’s what he loves.

How would you describe your leadership style?

I’m very vocal. I know how to talk to guys. I’m going to say how I feel and I’m going to listen to how you feel. And we’re going to figure it out and correct it and go. Sometimes we might not agree. Sometimes we’re going to agree. But I never leave someone without having them know that I care.

When it comes to NFL prospects, people often say the film speaks for itself. What does your film say about you?

If you turned on my film, you’ll see I’m a competitor first. I’m a dog at heart and I’m always fighting. Fight to the end.

How much progress would you say you’ve made since you arrived here at EXOS?

Since I arrived at EXOS, I think I have made a lot of progress. I’m buying in. Like I said, it’s my first time ever training in my life. So a lot of things they’re doing here are new to me. I’m slowly but surely getting it.

When things get tough or you feel like you might want to give up or quit, what do you think about to keep you going?

When things get rough, I just think about my son. How he going to eat? If I don’t take care of him, who will?

You have over 70 tattoos. Are there any tattoos you feel have really special significance to you?

I got one a couple of months ago. It says, ‘hate it or love it and the it is me.’ I feel like the world is going to either hate me or love me, but I’m still going to be me.

Why do you love football today?

What I love about football is it’s me. I get away. It takes all the pain away. It takes all the outside noise away. I just know when I have a football in my hands, I can do no wrong.

If you give one piece of advice to high school athletes, what would it be?

If I gave one piece of advice to athletes in high school, I’d just tell them to take their school work seriously and never give up on anything they want to accomplish.

Each player hoped to follow in the NFL footsteps of TEST alum Tuzar Skipper, a 6-3, 246-pound linebacker for the Pittsburgh Steelers, who in 2019 lost 3.7 pounds of fat while gaining 12.6 pounds of lean body mass for a total swing of 16.3 pounds prior to his day at the 2019 Combine. Skipper went undrafted, but was signed by the Steelers last May. Stanley, Murphy and Harstfield will be eligible for the NFL Draft, which begins April 23 in Las Vegas. 

Tuzar Skipper, a 6-3, 246-pound linebacker for the Pittsburgh Steelers, lost 3.7 pounds of fat while gaining 12.6 pounds of lean body mass for a total swing of 16.3 pounds prior to the 2019 Combine.
(Photo by Grant Halverson/Getty Images)

Both Dunns believe carnosine supplementation with CarnoSyn is a vital part of the combine preparation process. Carnosine is a protein building block naturally produced by the body and found in muscles, but also in the heart, brain and other tissues. It is synthesized from the amino acids l-histidine and beta-alanine, with beta-alanine as the rate-limiting factor. CarnoSyn is the only beta-alanine supplement to undergo rigorous testing on a wide range of athletic performance, from sprinting and cycling to rowing and weightlifting. 

CarnoSyn beta-alanine has been clinically proven to increase performance, endurance and strength during high-intensity exercise by increasing muscle carnosine for prolonged periods, increasing muscle buffering, or your body’s ability to remove waste from muscles during exercise, reducing lactic acid formation, delaying the onset of neuromuscular fatigue and accelerating recovery. It has even been shown to enhance mental focus. 

“We see major increases in strength, which leads to more volume, more reps, more sets, and subsequently, increased muscle growth and a better body composition,” Lauren says. “In an industry flooded with nonsense and silly claims, I can confidently say that CarnoSyn enhances the performance of our athletes.” 

Though each player has a vastly different body type and training goals, Lauren had all three supplement with CarnoSyn in the same way: four sustained-release Kaged Muscle SR CarnoSyn tablets with both breakfast and lunch, then Kaged Muscle’s pre– and intra-workout powders, for a total of 9.6 to 11.2 grams of CarnoSyn and SR CarnoSyn combined.

“Every year we are blown away with the results of the TEST athletes,” said Brian Rand, chief innovation officer at Kaged Muscle. “Not only can you visually see the muscle gains and fat loss, the athletes also experienced significant improvements on the field in speed, agility, endurance and strength by following an intense training protocol combined with premium supplements.”

STACK asked Lauren Dunn to walk us through each athlete’s transformation. 

Former Iowa QB Nate Stanley lost 24 pounds of fat and added four pounds of lean muscle prior to the 2020 NFL Combine. (Photo by Joe Robbins/Getty Images)

Nate Stanley, Quarterback, Iowa

“Nate came in with a relatively high body fat at 23%, weighing 248 pounds at 6-4. He wanted to lose a lot of weight and body fat to be a competitive athlete, so right away, I put him in a 20% caloric deficit. We teach flexible dieting, so we give the athletes the grams of protein, carbohydrates and fat they should be eating, then allow them to play that game of nutritional Tetris on their own, plugging in the macros as they see fit. His diet, combined with his CarnoSyn supplementation, helped him lose 24 pounds and put on 4 pounds of lean body mass. He left us at 228 pounds.”

Combine Results: 4.81 40-Yard Dash, 28.5-inch Vertical Jump, 108-inch Broad Jump

Former Rhode Island OL Kyle Murphy supplemented with CarnoSyn to add six pounds of lean muscle prior to the 2020 NFL Combine. (Photo by Joe Robbins/Getty Images)

Kyle Murphy, Offensive Lineman, Rhode Island

“Kyle’s program was a little different, because he had a shorter amount of time with us due to a break for a Bowl game. He is 6-4 and came in at 300 pounds on January 6th, at right under 30% body fat. He wanted to increase to 310 pounds but obviously did not want to increase body fat. We put him into a conservative surplus, around 200 calories above his maintenance level, so we could fuel him into a well-oiled machine rather than adding body fat. When he left us on March 10th, he had put on 6 pounds while losing body fat and gaining lean muscle mass.” 

Combine Results: 5.3 40-Yard Dash, 19 Bench Press reps, 7.81 3-Cone Drill

Former Ole Miss DB Myles Hartsfield did not participate in the NFL Combine but ran a 4.39 40-Yard Dash with a 38.5-inch vertical at his Pro Day in March. (Photo by Austin McAfee/Icon Sportswire via Getty Images)

Myles Harstfield, Defensive Back, Ole Miss 

“Myles started with us on January 6th as well. At 5-11, he was 211 pounds and just under 13% body fat. He initially wanted to drop to 205 pounds, but his goals changed a bit after meeting with Kevin. After some initial issues with his diet, as he had a friend cooking for him rather than using a TEST meal plan, we got him dialed in. He ended up dropping 3 pounds overall and landing at 208, but his fat mass was down over 9 pounds. He’s is a perfect example of body recomposition with diet and CarnoSyn supplementation. 

Pro Day March 16 at TEST Football Academy: 4.39 40-Yard Dash, 15 Bench Press Reps, 38.5 Vertical Jump 

Dunn says the vast majority of TEST athletes continue with their CarnoSyn supplementation after leaving TEST. There are no side effects to being on beta-alanine for prolonged periods of time, so there is no need to cycle off, especially when athletes see such convincing results. 

“These are elite athletes who know what they’re capable of when it comes to things like benching and squatting and overall training volume,” she says. “When they see improvements and advancements in such a short period of time, it really clicks with them that proper nutrition and CarnoSyn supplementation really work.” 

An ingredient found in top-of-the-line supplements, CarnoSyn® delivers a high-quality form of beta-alanine, a naturally occurring beta amino acid that’s essential for the synthesis of muscle carnosine. The more efficiently you synthesize muscle carnosine, the longer your body can delay the onset of muscle fatigue and muscle failure. Paired with a strong work ethic, it’s a recipe for maximizing your genetic potential.

From NFL players to Olympians and legendary trainers, the 2020 Team CarnoSyn® roster is loaded with athletes who will stop at nothing to achieve their dreams—and who live by the mantra “Today I Will.”

Nate Stanley

Nate Stanley, Iowa Hawkeyes, Quarterback

At 6-4 and 240 pounds, Nate Stanley is the prototypical NFL quarterback with a strong arm and big frame. Stanley was a rock for the Hawkeyes offense, starting all 39 games in his final three seasons at Iowa. He ranks second all-time in Hawkeyes history for touchdown passes (68) and career passing yards (8,302). He was a proven winner in his biggest games, going 3-0 in three bowl games. He is expected to be a mid-round selection in the 2020 NFL Draft.

Stanley’s 75-yarder against No. 18 Mississippi State in the 2019 Outback Bowl was a Hawkeyes bowl record for a TD pass.

Stanley led Iowa to a 27-12 record during his tenure as the Hawkeyes starter.

Myles Hartsfield

Myles Hartsfield, Ole Miss, Defensive Back

Myles Hartsfield was a former four-star prospect according to Scout.com and was named the No. 1 prep school safety by 247Sports when he signed with Ole Miss with the class of 2016. Hartsfield was a four-year starter at Ole Miss, alternating between cornerback and free safety over 48 collegiate games. As a senior in 2019 he matched his 2018 season with 41 tackles. He also compiled 2.5 tackles for loss, a sack and an interception.

Kyle Murphy

Kyle Murphy, Rhode Island, Offensive Lineman

Kyle Murphy is a versatile offensive line prospect. His performance at the 2020 NFL Combine likely intrigued teams looking to add quality depth to their roster. Murphy, a team captain at Rhode Island, was named second team Associated Press All-American and received first team All-Colonial Athletic Association honors after starting 12 games at left tackle as a senior.The 6-3, 316-pound Murphy anchored an offensive line that allowed just 2.17 sacks per game despite his team averaging a league-high 42 pass attempts per game.

Tuzar Skipper

Tuzar Skipper, Pittsburgh Steelers, Linebacker

A defensive end out of the University of Toledo in 2019, Skipper racked up 60 tackles, 8.5 sacks and 11.5 tackles for loss en route to third-team All-MAC honors . During the pre-draft process, he posted some numbers that assuredly caught the attention of NFL personnel.

Skipper was initially an undrafted free agent for the Steelers who made Pittsburgh’s 53-man roster coming out of camp, but was waived shortly prior to their first regular-season game.  The New York Giants proceeded to poach him off waivers, and he totaled 3 tackles and a half sack over his six games on their active roster. He was moved to their practice squad in late October, and the Steelers snatched him back to their own active roster in November.

“Happy, happy, happy,” Skipper told reporters after his first practice back in Pittsburgh. “You don’t understand, my cheek muscles aren’t strong enough to keep the smile off my face.”

While preparing for his Pro Day at TEST Football Academy, Skipper began supplementing with CarnoSyn® beta-alanine, a ritual he continues to this day. CarnoSyn® delivers a high-quality form of beta-alanine, a naturally occurring beta amino acid that’s essential for the synthesis of muscle carnosine. The more efficiently you synthesize muscle carnosine, the longer your body can delay the onset of muscle fatigue and muscle failure.

In spite of Skipper’s high metabolism, the intense training routine supported by CarnoSyn® beta-alanine helped him pack on twelve pounds of lean muscle.

He also saw significant enhancements in his speed, strength and explosiveness. At UT’s Pro Day in March, Skipper put up an astonishing 30 reps on the Bench Press—a total which would’ve ranked second among all edge defenders at the 2019 NFL Combine. He supplemented that spectacular feat of strength with a 10-foot-7 Broad Jump.

You can also expect him to be among the hardest workers in the building.

“The dog mentality is basically never letting someone outwork you,” says Skipper. “You are always outworking the next man in front of you, even your teammates. It’s the first one in the weight room and the last one out. First one on the field, last one-off type of thing.”

The most respected names in sports nutrition trust CarnoSyn® and ONLY CarnoSyn®.

CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. When used in tandem, the combination gives athletes the ability to stack their dosing for even more performance gains.

Photos: Kyle Lieberman

READ MORE:

• One Supplement Todd Durkin Recommends for Every Athlete
• NFL Prospects Call This Supplement a ‘Secret Weapon’
• Why Tuzar Skipper Could Be The Steelers’ Next Great Sack Artist

It’s why he bursts out of bed before the sun comes up, eager to attack the day.

It’s why his gym, Fitness Quest 10 in San Diego, consistently ranks among the best in America.

And it’s why his client list includes NFL MVPs, Olympic gold medalists and World Series champions.

“I’m always looking to give my athletes an edge. What can I do to help them take their game to the next level?” Durkin says in the above video. “(I’m looking at) all the little aspects.”

Durkin’s not the type of trainer who recommends just any supplement to his clients. He knows they can’t afford to waste time with something that’s ineffective—or worse, illegal in their sport.

One of the few supplements he proudly stands behind is CarnoSyn® beta-alanine.

An ingredient found in top-of-the-line supplements, CarnoSyn® delivers a high-quality form of beta-alanine, a naturally occurring beta amino acid that’s essential for the synthesis of muscle carnosine. The more efficiently you synthesize muscle carnosine, the longer your body can delay the onset of muscle fatigue and muscle failure. Paired with a strong work ethic, it’s a recipe for maximizing your genetic potential.

“There are several reasons why I’d choose CarnoSyn® over a generic brand,” says Durkin. “Number one, it’s scientifically proven to enhance athletic performance. That’s important. Two, it’s patented. Three, it’s banned-substance free. Four, national and international agencies have proven it to be both effective and safe.”

CarnoSyn® is scientifically proven to increase muscle strength, muscle endurance and overall muscle performance. You don’t strive for second-rate results, so don’t settle for a second-rate beta-alanine. If a product has the CarnoSyn® logo, you know you’re getting the good stuff:

“CarnoSyn® beta-alanine is an edge for my athletes, for my clients, and for me, too,” says Durkin. “It’s something that’s going to help with all aspects of performance.”

To find CarnoSyn® verified brand partners, head to CarnoSyn.com.

READ MORE:

• Todd Durkin’s Top 9 Training Tips
• How Darnell Savage Destroyed the NFL Combine and Became a Green Bay Packer
• 9 Nutrition Tips from One of the World’s Greatest Personal Trainers

As Owner and CEO of TEST Football Academy in Martinsville, New Jersey, Dunn’s helped over 250 college football players realize their dream of turning pro.

Many rely on TEST to prepare them for the biggest job interview of their life—the NFL Combine. In just 4-6 weeks, Dunn and his staff strive to squeeze as much measurable improvement out of the prospects as possible, as just a couple inches in a Vertical Jump or a few reps on the Bench Press can shift the fortunes of an NFL hopeful.

The results they often achieve in that small window of time are nothing short of remarkable.

At TEST, Green Bay Packers rookie safety Darnell Savage shaved .26 seconds off his 40-Yard Dash and added 6.5 inches to his Broad Jump. His explosive combine performance propelled him into the first round of this year’s draft. TEST also helped Oakland Raiders rookie tight end Foster Moreau fly up the draft boards after an eye-popping combine that included a 4.11 Short Shuttle, a 4.66 40-Yard Dash and 22 reps on the Bench Press.

Such improvements require a relentless mindset and a body capable of handling anything thrown its way. NFL prospects at TEST often spend 4-5 hours a day working out. To maximize the impact of every single rep, Dunn has his athletes supplement with CarnoSyn®.

“Our goal is to try to find the secret weapons. You have tools in the toolbox you use to try to get guys to the next level. One of those secret weapons has become CarnoSyn®,” says Dunn. “(It’s been) one of the game-changers for us, because guys are able to finish their workouts, able to get more reps, able to endure more.”

CarnoSyn® beta-alanine delivers a high-quality form of beta-alanine, a naturally occurring beta amino acid that’s essential for the synthesis of muscle carnosine. The more efficiently you synthesize muscle carnosine, the longer your body can delay the onset of muscle fatigue and muscle failure. Paired with a strong work ethic, it’s a recipe for maximizing your genetic potential.

CarnoSyn® allows athletes not just to endure tremendous amounts of training intensity and volume, but thrive because of it. It’s not unusual for TEST athletes to gain 5-10 pounds of muscle during the pre-combine process. CarnoSyn®, which is backed by science and certified to contain no banned substances, builds better athletes from the inside-out.

“It allows them to work out harder. They can train better. They can get more explosive,” says Dunn.

“This is a very big, important part of our supplementation schedule. Because having products that are going to work just as hard as these guys are working in this facility, (that’s) remarkable. That’s a very big deal. We’re talking about millions of dollars on the line here with some of these players. When you have something as important as the NFL Combine that’s literally right here at your fingertips, you want to make sure you’re doing everything possible to elevate and enhance your draft status. These guys are willing to do that. They want the weapons, they want the tools, and we’re giving it to them.”

READ MORE:

• How the Oakland Raiders Found a Match-Up Nightmare in Foster Moreau
• Why Tuzar Skipper Could Be a UDFA Gem for the New York Giants
• How Darnell Savage Destroyed the NFL Combine and Became a Green Bay Packer