Colorado State University Athletics
Photo by: Mike Brohard
In Position: Defensive front conditioning for the long haul
7/13/2019 12:00:00 PM | Football
Gilmore wants his group fresh in the fourth quarter
FORT COLLINS, Colo. – Depth is not the issue.
Sure, Colorado State defensive line coach Keith Gilmore would have preferred a few more bodies to work with his first year on the job, but the cupboard wasn't bare. It didn't help Toby McBride was out for the season before it ever began, or that returning starter Richard King was out after only just two games.
They would have helped, but still the Rams were able to rotate in seven players to keep people fresh. The fresher the better.
What Gilmore really wants is an extended freshness date.
"I would say the No. 1 thing is to focus on their conditioning and ability to play harder longer," Gilmore said as the top item on his summer wish list for his position group. "To be able to sustain playing at a high level, better than what we did last year. We would show flashes."
He's not saying they were out of shape, but they can always be in better condition. The goal is when the eighth play of a drive is taking place, they have a higher level of energy, thus, keeping their focus sharper.
"It will definitely help us out. Last year, we got bit by the injury big a bit, losing a leader early in the season," end Jan-Phillip Bombek said. "This year, we look forward to being healthy. Of course, you can never avoid injuries. We can do the best we can. If we stay healthy this year, I think we should be pretty good, especially with everyone going the extra mile.
"It helps. When you get into tight games where you need a pass rush or a critical stop on third down, when you're gassed, it gets hard. The fresher you are, the better your chance you have that extra step in you. In football, every step matters. If you're too early, you miss the guy in front of you. Or too late, you miss a tackle. It will help us move forward."
The Rams only miss one player from last year's regular rotation. They expect to add McBride and King back into the mix, and the addition of Jalen Bates as a grad transfer from Arizona State deepens the group and is expected to help develop a more potent pass rush. Some younger players and incoming freshmen could also factor in how much the Rams can rotate.
The workouts strength and conditioning coach Joey Guarascio conducts during the summer are not exactly fun. Phillips said they don't feel good at the time, saying that's a reaction for later when they can feel their body pushing harder and farther. If the attitude is in the correct place, it helps ease the pain.
"During the workouts, it's just getting my mind right, having my mind set on the rep ahead of me," said Devin Phillips, who started the first 10 games last year as a true freshman before getting injured. "Get that rep knocked out, worry about the next one. You don't worry about surviving and getting the work done, you just do it from the beginning."
The more their legs are under them in the second half, Gilmore said they'll be in better position to improve on a sack total of 15 for the season which ranked well down the list nationally. He has them studying each other, as well as NFL pass rushers to hone in on skills and develop them.
After one morning workout, Bates and Bombek discussed techniques and tricks of the trade, putting a dummy through the ropes. Bombek said knowing what to do is only easier to accomplish when a player has energy in the tank.
"Especially because pass rush at the D-end position is a rhythm you have to develop over the game," he said. "It's developing a rhythm and understanding your opponent. The more reps you can get with better conditioning, the more focused you're going to be on what you need to do to get past him."
The Rams may have more players to rotate along the front when the season begins. That number may alter during the course of the season, but if Gilmore believes if the energy is right, they'll see great production across the board.
He wants to see it on a long drive. It especially has to be there in the fourth quarter. Deep rotation or not, he wants them all ready to go as hard in the final frame as they did the first.
"Fourth quarter, everybody will still be fresh," Phillips said. "Getting the rotation right with everybody being fresh, everybody will be able to go full speed every rep. You get somebody going full speed for a few plays, then you get somebody in who's fresh to keep going."
Sure, Colorado State defensive line coach Keith Gilmore would have preferred a few more bodies to work with his first year on the job, but the cupboard wasn't bare. It didn't help Toby McBride was out for the season before it ever began, or that returning starter Richard King was out after only just two games.
They would have helped, but still the Rams were able to rotate in seven players to keep people fresh. The fresher the better.
What Gilmore really wants is an extended freshness date.
"I would say the No. 1 thing is to focus on their conditioning and ability to play harder longer," Gilmore said as the top item on his summer wish list for his position group. "To be able to sustain playing at a high level, better than what we did last year. We would show flashes."
He's not saying they were out of shape, but they can always be in better condition. The goal is when the eighth play of a drive is taking place, they have a higher level of energy, thus, keeping their focus sharper.
"It will definitely help us out. Last year, we got bit by the injury big a bit, losing a leader early in the season," end Jan-Phillip Bombek said. "This year, we look forward to being healthy. Of course, you can never avoid injuries. We can do the best we can. If we stay healthy this year, I think we should be pretty good, especially with everyone going the extra mile.
"It helps. When you get into tight games where you need a pass rush or a critical stop on third down, when you're gassed, it gets hard. The fresher you are, the better your chance you have that extra step in you. In football, every step matters. If you're too early, you miss the guy in front of you. Or too late, you miss a tackle. It will help us move forward."
The Rams only miss one player from last year's regular rotation. They expect to add McBride and King back into the mix, and the addition of Jalen Bates as a grad transfer from Arizona State deepens the group and is expected to help develop a more potent pass rush. Some younger players and incoming freshmen could also factor in how much the Rams can rotate.
The workouts strength and conditioning coach Joey Guarascio conducts during the summer are not exactly fun. Phillips said they don't feel good at the time, saying that's a reaction for later when they can feel their body pushing harder and farther. If the attitude is in the correct place, it helps ease the pain.
"During the workouts, it's just getting my mind right, having my mind set on the rep ahead of me," said Devin Phillips, who started the first 10 games last year as a true freshman before getting injured. "Get that rep knocked out, worry about the next one. You don't worry about surviving and getting the work done, you just do it from the beginning."
The more their legs are under them in the second half, Gilmore said they'll be in better position to improve on a sack total of 15 for the season which ranked well down the list nationally. He has them studying each other, as well as NFL pass rushers to hone in on skills and develop them.
After one morning workout, Bates and Bombek discussed techniques and tricks of the trade, putting a dummy through the ropes. Bombek said knowing what to do is only easier to accomplish when a player has energy in the tank.
"Especially because pass rush at the D-end position is a rhythm you have to develop over the game," he said. "It's developing a rhythm and understanding your opponent. The more reps you can get with better conditioning, the more focused you're going to be on what you need to do to get past him."
The Rams may have more players to rotate along the front when the season begins. That number may alter during the course of the season, but if Gilmore believes if the energy is right, they'll see great production across the board.
He wants to see it on a long drive. It especially has to be there in the fourth quarter. Deep rotation or not, he wants them all ready to go as hard in the final frame as they did the first.
"Fourth quarter, everybody will still be fresh," Phillips said. "Getting the rotation right with everybody being fresh, everybody will be able to go full speed every rep. You get somebody going full speed for a few plays, then you get somebody in who's fresh to keep going."
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