Tire Workout for Improved Athletic Performance
Video #26 Kima with a tire in the snow
Video #22 Coach Spaulding - Video demo can be found on our YOUTUBE list in which I handle a tire and demo some battling ropes with a discarded fire hose.
I have been working with tires for the past 3 years and I have a strength coach at a neighboring school that uses them on a consistent basis. I have worked with the tires I have learned a great deal of information on why I believe they are a great tool to use. I personally have 7 different tires at home because of the different weight from each one. My strength has gone up and my weight has stayed the same. I would not just do tires, but rather as an additional tool to add strength and power in different planes of motion to impersonate game like movements. Let’s start with my top 4 exercises and I have listed them in order of personal preference.
1) 2-4 setsx 6-10 reps The slam or Tire toss for height from the hang position (note: lineman could go from the floor or power position) – The focus should be on the hips getting low when picking up the tire. If you choose to aggressively slam the tire down the focus should be on maximum core explosiveness as you push the tire towards the ground. This should be a common theme if they already have experience in the weight room. a) Grab on the outside of the tire or on the inside rim area pick the tire up over your head and slam it down with force. b) With the same focus points tell student to throw forward. c) With the same focus points tell student to throw slightly behind them. This is my favorite of the 3 because my hips create the most power from a leverage stand point. d) How many slams can you perform with max velocity in 12 seconds? This is great because we do not get a chance to unload on any other piece of equipment like we can with a tire. This will specifically help football and wrestlers bring the opponent down with great effectiveness and power.
2) 2-4 setsX 6-10 reps The catch - To add intensity we could ask the student to catch the tire on the way down. This is much like throwing a stiff arm or a block and the catch is great for absorbing force in athletic positions. This will stress the eccentric or “negative” portion of the lift which will maximize strength benefits and also mimics a game like situation for contact sports such as football and absorbing a block in the correct manner.
- 2-3setsX 10-15 reps The bounce Side to side with a tire slap using both hands. This will focus on change of direction and shedding off a defender in one exercise.
- Plyometics with the tire on the ground. Tell the student to not make contact with the tire while jumping from inside of the tire to the outside of tire. Use of this with a bodyweight exercise like a burpee or a push-up can improve explosiveness while student is fatigued to mimic game like situations. Example: 10 seconds of push-ups followed by 2-4 tire jumps.
Top 4 reasons on Why tires??? – If you like med balls you will love tires!!! In a world where the fitness industry is trying to convince us to buy products reminds me of outdated technology. I am here to tell you results come from a committed individual.
1. They are free depending on where you go to obtain them. For this reason, you can encourage students to get their own for home workouts.
2. Safe – just make sure no steel is showing from the tread portion.
3. Different than what students are used to working with. Add something new and students are more likely to get excited.
4. Tires are clumsier than med balls which can be a good thing because it requires different muscles to move them. I strongly believe the use of tires has made my body more athletic and explosive.
What to watch for.
1) Gloves are recommended in my experience because the rubber will could create blisters.
2) Examine tires for steel or sharp objects protruding before using.
3) I cut a 3-4 slits in the tire to make sure water does not collect inside the tire.
With machines being expensive and not very functional I had to make changes to improve strength gains in an unconventional and cost effective manner. The most important exercise that football players can do with tires would be a hip dominate exercise. I believe the tires are safe and very effective for strength.
Note: Tire toss for height from the hang position This is much like coming from a 3 point stance (note: lineman could go from the floor or power position)
What is triple extension and why do we need a hip dominate exercise? Start point of all these lifts is a good athletic stance with feet shoulder width, knees bent, getting the hips down and back straight. Explode straight up with the secondary focus on triple extension of hips, knees, and ankles for explosive power. Without locking at the hip, knee, and ankle, maximal jumping and sprinting can’t be accomplished. Triple extension is the key to a faster, more explosive athlete.
The experts are going to tell you that for you to achieve results you will need 1 or more of the following: equipment, video(s), special food, and/or a special person or coach. Results can be found from something simple. What is simple that you could add to your daily schedule to achieve more results?
Much thanks to the following people:
My wife – Tires sometimes don’t look great in the backyard
The Entire Football Program at Proviso West – They listen well and understand the importance of improving strength in the different phases of life.
Undergroundstrengthcoach.com – Mental fortitude is improved and creative ideas come from this site!
