Todd Norman: Building Success up from a Base

Todd Norman believes in building from the ground up. Working with a range of athletes, he moves them through a 4-phase movement progression to build them up to greatness. But first things first: Norman focuses on what he calls the base movement phase to ensure athletes have a solid foundation underneath them. This platform allows them to gain body control and awareness. He believes even the pros can benefit from training this way. “Just because someone is out there playing in the NFL, it doesn’t mean their body has been prepared right and that they can’t get better.”

With football, an athlete needs to prepare his body to be able to move properly before he can start doing change-of-direction drills or speed drills. Norman believes work done in the early off-season can help an athlete get ownership of his own body, something Norman learned from his karate master. Called “oneness,” it’s about having total control over mind and body. Says Norman, “Great athletes have control over their body and move with precision. It’s not always how fast you can perform a drill, it’s the quality of the movement.”

Todd Norman Talks Plyo Box Training

Trainer and owner of The Cutting Edge Training Center Todd Norman discusses his use of the Plyo Box when training athletes.

Todd Norman Interview

Check out this Todd Norman Interview

Todd Norman talks training

Todd Norman talks training

Rock Solid: How to Build a Firm Foundation for More Power on the Football Field

Months before you step onto the football field, you need to prepare your body to perform the movements it’ll be doing in a game. Norman believes you “can’t just start training super hard with advanced moves.” First you need to strengthen imbalances, improve flexibility, eliminate core imbalances, and so on down the line. While you may be raring to play, putting in the time to do these drills will make you a better player once the whistle blows. Done consistently, these drills will build solid foundation that will ultimately allow you to train harder and more effectively for your position.

Walking Glute Stretch

How Come: Promotes dynamic flexibility, works on balance and posture
Equipment:
Reps: Do 3 to 5 on each side
How-To:
  • Take one step forward with the left foot, then lift and cross the opposite (right) foot across the left thigh.
  • Proceed to slowly bend the left knee as you feel the stretch in the right glute muscle.
  • Come out of the stretch easy and with control, then step forward with the right foot and repeat with the left side.
Know-how: Perform this drill in a continuous manner to optimize the stretch. Maintain a flat back throughout it.

Back Squat

How Come: Strengthens the quads, glutes, and hamstrings
Equipment: barbell
Reps: 3 sets of 8-12 reps
How-To:
  • Squeeze shoulder blades together and then position bar across upper back (along the top of your shoulder blades).
  • Position feet slightly wider than hip width apart with the toes pointed straight ahead.
  • Unlock hips by slightly tilting your pelvis backward as if you were going to sit in a chair.
  • Squat down to a 90-degree angle at the knees, flexing trunk forward slightly, but make sure most of the flexion is in the knees and hips.
  • Once you've reached 90-degree knee bend, drive the bar upward to full extension of the knees and hips, actually locking hips back up at the top (bringing the pelvis back to neutral). Be sure to push through the center to rear of your feet, with even weight distribution between each leg.
Know-how:

Hurdle Hop 2-Touch

How Come: Works on balance in a dynamic environment. Develops body awareness, joint stability, and teaches you to stay connected throughout the body.
Equipment: a 6" hurdle
Reps: 5 times starting on right leg, then 5 times starting on left leg
How-To:
  • Stand on the right leg with knee bent approximately 45 degrees while maintaining a flat back position with a slight forward lean (shoulders over knees).
  • Jump over hurdle to the left, absorb the force by bending the left knee.
  • Immediately jump back over to the right and hold the position with the knee bent until balance is achieved.
  • Repeat starting on right leg. Then switch to the left side and repeat starting on the left leg.

Crossover, Plant, and Return

How Come: Develops first-step quickness
Reps: 5 times going to the right, then 5 times going to the left
How-To:
  • Start by performing a crossover step with the left foot in front and then plant the right foot.
  • Immediately return by performing a crossover step with the right foot in front and then stick the position by planting the left foot.
  • Hold the position for one second, then repeat.
  • After 5 reps, rest briefly and switch movement going to the left.
Know-how: Perform this drill with bent knees and slight heel elevation of the heels (so weight is distributed on the front balls of the feet). Feet should be about 2-3 inches outside hip-width apart. If your feet are too narrow, you will not be able to generate optimal force for lateral movement.

5/10 Break Drill with Shuffle

How Come: Develops agility
Equipment:
Reps: see drill
How-To:
  • Side shuffle five yards to the right, then side shuffle five yards to the left. Repeat this continuously for a total of 3 round trips, then immediately turn and sprint 10 yards.
  • When you get to 10 yards, chop the feet, drop the hips, and turn inward to a lateral cut position. Stick the stance until total body control is achieved (balanced stance, perfect posture, no movement).
  • Repeat the drill going back the other way.
Know-how: Perform a good athletic stance by maintaining 45-degree knee bend, flat back, and toes pointed straight ahead during the shuffle. Allow your upper body to lean forward slightly so that the shoulders are directly above (in line with) the knees.

3-Hurdle Shuffle to Stick

How Come: Enhances lateral foot speed, coordination, and balance
Equipment: Three 6" hurdles, placed about a yard apart
Reps: 4 round trips to right, then 4 to left
How-To:
  • Side shuffle to the right, touching twice between the hurdles but planting on the outside leg only over the last hurdle, then return the same way.
  • Upon completion of 4 round trips, plant and hold the position on the left leg until balance and body control is achieved. Repeat on other side.
Know-how:The count should be: Right-Left, Right-Left, Right… /Left-Right, Left-Right, Left…

Prone Ball Hold with Resistance

How Come: Builds core stability
Equipment: Stability ball and possibly 12" box
Reps: 1
How-To:
  • Place forearms on a stability ball with feet on the ground, or elevated on a 12”-high box for increased challenge.
  • Maintain a bridge position, keeping hips in line with the knees and shoulders.
  • Hold this bridge position for 30 to 60 seconds.
Know-how: For increased challenge, have a partner slightly push on the ball outward or press the hips downward. Your goal is to remain still and neutral.

Box Jump Sticks

How Come: Great for foot speed, explosion, force reduction, and body control
Equipment: Use a 6" to 24" box depending on the age and level of athlete. Those under 14 years should use no greater than a 12" box.
Reps: 10 in each direction (forward, left, and right)
How-To:
Forward:
  • Start with knees bent and feet flat.
  • Jump up on box and back down as fast as you can with balance.
  • Stick the landing with bent knees and hold the position for 1 second, then repeat.
  • Perform 10 reps.
Lateral:
  • Same as forward, but stand to the right of the box. Jump laterally onto box to the left, then immediately back down to the right.
  • Perform 10 reps starting on the right of box, then 10 reps starting on the left.
Know-how: In the lateral jumps, the starting side and landing side are the same.