Most youth and high school tryouts now borrow the same format college and NFL scouts use: a 40-yard dash, a shuttle run, a vertical jump, a broad jump, and sometimes a bench or push-up test. Coaches use these numbers to sort a crowded field quickly, so a kid who’s never practiced the actual drills can test poorly even if they’re a good football player.
This guide breaks down the core combine tests, how to train for each one in the weeks before tryouts, and the technique cues that make the biggest difference on test day. None of this requires a private trainer or expensive equipment — cones, a stopwatch, and a few weeks of focused work go a long way.
Quick Answer
To improve combine results for youth tryouts, practice the exact drills being tested — 40-yard dash starts, the pro agility (5-10-5) shuttle, vertical and broad jumps — two to three times a week for at least three to four weeks, paired with basic bodyweight and light-resistance strength work. Technique and repetition of the specific movement patterns matter as much as raw fitness, since first-time test-takers usually lose time to poor starts and footwork, not lack of speed.
Know the Tests Before You Train for Them
Most youth and high school combines run a version of five or six stations. The 40-yard dash measures straight-line speed and is often broken into a 10-yard split to isolate first-step quickness, which matters more than top-end speed for linemen and skill positions alike. The pro agility shuttle (5-10-5) tests change of direction: sprint 5 yards to one side and touch the line, sprint 10 yards the other way and touch that line, then sprint back 5 yards through the start. The vertical jump measures lower-body power using a jump-and-reach board or vane device. The broad jump (standing long jump) measures explosive leg power from a static stance — the athlete must land balanced without stepping forward, or the jump doesn’t count. Some combines add a bench press or max push-ups for upper-body strength, scaled to age.
Ask the organizer for the exact station list before you start training. A kid who drills the wrong shuttle pattern or skips broad jump practice entirely is giving away easy points.
Speed and Agility Drills That Transfer to the Combine
For the 40-yard dash, the biggest gains for young athletes come from cleaning up the start, not just running more sprints. Practice the three-point (or two-point) stance start, drive out low for the first 10 yards, and time that 10-yard split separately — most youth athletes leave more time on the table in the first two seconds than anywhere else in the run. Resisted starts (a light band held by a partner, or sprinting up a gentle incline) build that first-step drive without teaching bad habits.
For the shuttle run, walk through the footwork slowly before adding speed: plant the outside foot, keep the hips low, and use short choppy steps to decelerate before each direction change rather than one long stride. Cone drills like the L-drill and simple lateral shuffle-to-sprint patterns build the same change-of-direction skill and are easy to set up in a backyard or park with four cones.
For the vertical and broad jumps, practice the actual jump-and-land mechanics — a controlled arm swing, a quick dip into the hips, and a full extension through the ankles — rather than just doing generic box jumps. Landing balanced matters as much as jump distance for the broad jump specifically, since an off-balance landing can void the attempt.
A simple two-to-three-day-a-week plan works well: one day focused on acceleration and jump mechanics, one day on shuttle/agility patterns, and one day combining both with lighter volume in the week leading into tryouts so legs are fresh on test day.
Strength Training: Keep It Age-Appropriate
You don’t need a heavy lifting program to test well — functional strength and body control matter more than added muscle mass at youth ages. Youth strength and conditioning guidance from the National Strength and Conditioning Association emphasizes starting with bodyweight movements and light resistance (bands, light dumbbells, medicine balls), teaching proper technique before adding load, keeping training volume low, and using qualified supervision — adult lifting programs and philosophies shouldn’t simply be scaled down for kids, since younger athletes are still developing physically.
Good building blocks for combine performance include bodyweight squats, lunges, push-ups, planks, and med-ball throws for rotational power. These improve the same explosiveness that shows up in the vertical jump, broad jump, and 40-yard start without the injury risk of heavy barbell work for a preadolescent or early-adolescent athlete. Two to three sessions a week is enough; more isn’t better at this age, and recovery matters as much as the work itself.
Tips / Common Mistakes
Warm up properly before every training session and on test day itself — a dynamic warm-up (leg swings, high knees, lateral shuffles, a few build-up strides) reduces injury risk and improves the first couple of reps, which matters when you only get one or two combine attempts. Don’t try to peak too early: back off volume in the final few days before tryouts so legs feel fresh rather than fatigued. Avoid learning a drill’s footwork for the first time on test day — practicing the exact pattern (stance, touch points, direction changes) removes the hesitation that costs most first-timers their best time. Finally, don’t skip the strength and mobility work in favor of only running sprints; a stronger, more stable base is what lets speed and jump numbers actually improve over a training block instead of plateauing.
Explore more: More training and performance guides.
Youth football combine training FAQs
How long should a kid train before a football combine or tryout?
Three to four weeks of focused, consistent practice (two to three sessions per week) is usually enough to see real improvement in start technique, shuttle footwork, and jump mechanics, especially for first-time test-takers.
What’s a good 40-yard dash time for youth football players?
Times vary widely by age, size, and position, so there’s no single benchmark — the more useful goal is improving your own baseline time and, more specifically, your first 10-yard split, since that’s where most youth athletes gain the most speed with practice.
Do youth athletes need a personal trainer to prepare for a combine?
No. A parent or coach can run these drills with just cones, a stopwatch, and open space. What matters most is practicing the exact test movements with correct technique, not access to expensive facilities.
Is weightlifting safe for kids preparing for football tryouts?
Properly supervised resistance training with bodyweight exercises, bands, and light loads is considered safe and beneficial for youth athletes by strength and conditioning organizations like the NSCA, as long as programs are age-appropriate, technique-focused, and kept at low volume rather than copying adult lifting routines.
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Photo by Nesnin Shamsheer on Unsplash.