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Drills Handbook
Table of Contents
Table of Contents...............................................................................................................................1 Drills for Everyone..............................................................................................................................6 All Agilities - Circle Cones Drill......................................................................................................6 All Agilities - Cone Drills................................................................................................................6 All Agilities Lateral Movement Drill ............................................................................................7 All Bag & Board Drill (doublewing wishbone blocking)................................................................7 All Ball Fight Drill..........................................................................................................................8 All Bird Dog Drill Point ...............................................................................................................8 All Bird Dog Drill Step ................................................................................................................8 All Fit In Drill.................................................................................................................................8 All Form tackling (no pads)...........................................................................................................9 All Form tackling (angle, with or without pads).............................................................................9 All Form tackling (Angle, WITH pads)..........................................................................................10 All Form tackling (Angle, 5cone WITH pads)..............................................................................10 All Form tackling (bag, with or without pads).............................................................................11 All Form tackling (butt, bench and fury, WITH pads)...................................................................12 All Form tackling (lateral movement #1, WITH pads).................................................................12 All Form tackling (lateral movement #2, WITH pads).................................................................12 All Form tackling (pick a hole, with or without pads)..................................................................13 All Form tackling (pit drill, with or without pads)........................................................................13 All Form tackling (reach tackle, WITH pads)...............................................................................14 All Form tackling (shed, recover, tackle, WITH pads)..................................................................14 All Form tackling (twoline attack, WITH pads)...........................................................................15 All Form tackling (with or without pads).....................................................................................16 All Form tackling (with shield, with or without pads)..................................................................16 All Form tackling from backpedal #1 (with shield, WITH pads)...................................................16 All Form tackling from backpedal #2 (with shield, WITH pads)...................................................16 All Fumble Recovery Drill............................................................................................................16 All Horizontal Tackle (aka Cat & Mouse) Drill..............................................................................17 All Machine Gun Drill...................................................................................................................17 All Mirror Drill..............................................................................................................................17 All Pad Drill.................................................................................................................................18 All Pursuit Drill............................................................................................................................18 All Quick Hands Drill...................................................................................................................19 All Six Point Explosion Drill.........................................................................................................19 All ShoulderonShoulder Bang Drill...........................................................................................19 All Shoot and Tackle Drill............................................................................................................19 All West Point Drill......................................................................................................................20 All ZigZag Agility Drill................................................................................................................20 Conditioning Drills............................................................................................................................21 Conditioning Basic hold your stance Drill................................................................................21 Conditioning Bear Crawl w/ Cones Drill.......................................................................................21 Conditioning Foot, Fire and Drop Drill.........................................................................................21 Conditioning Four Corners Drill...................................................................................................22 Conditioning Illinois Test Drill.....................................................................................................22 Conditioning Interval Sprints Drill...............................................................................................22 Conditioning Leg Matrix..............................................................................................................22 Conditioning Ladder drills...........................................................................................................23 Conditioning Michigan State Drill................................................................................................26 Page 1 of 84
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Conditioning Drills
Conditioning Basic hold your stance Drill
Purpose: Procedure: Builds stamina and muscle memory. Have the players get down in a proper 3 or 4point stance, and have them hold it for 15 to 60 seconds. Shake it out and do it again.
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180 turns
Ice skater
In and out
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Jumping jacks
Lightning bolt
Onelegged hops
Onelegged snake
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Outside foot in
Scissors
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Conditioning PT Drill
Purpose: Procedure: Conditioning Break the team up into four groups Have one group with a coach at each corner of the football field On the whistle, two groups diagonal from one another will begin doing pushups, while the other two groups sprint around the field Once each of the sprint groups arrive back to their original corner, they begin doing push ups while the other two groups run o Thats one rep. For subsequent reps, do crunches/situps, mountain climbers, lower back stabilizers, squat jumps, etc. instead of pushups.
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DB Backpedal Drill #2
Purpose: To develop good body position during the backpedal and to drive for the ball at a 45 angle coming back towards the LOS Line up 5 cones as shown below On the snap, the DB will backpedal from cone #1 to cone #2 Plant and drive to cone #3 Plant and backpedal to cone #4 Plant and drive to cone #5 You can then flip the cones to have the DB work on planting/driving off the other foot
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DB Backpedal Drill #3
Purpose: To develop good body position during the backpedal and to drive for the ball at a 45 angle coming back towards the LOS DB will line up 5 to 10 yards from QB or coach Line up two cones 5 yards behind and 5 yards outside the DB On the snap, DB will backpedal 5 yards past the cones, and read the QBs eyes and shoulders and will attempt to get a jump on the ball The QB will throw the pass towards one of the cones at which point the DB will yell out BALL! DB will then drive towards the cone, intercepting the ball On the interception, DB yells out Bingo! and sprints towards the end zone
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DB Banjo Drill
Purpose: Procedure: To teach CBs how to cover receivers that are crossing either at the LOS or directly past the LOS. Line up 2 WRs and two CBs. On the snap, the inside WR releases around the outside of the outside WR, while the outside WR runs a quick slant across the middle. When seeing cross, the inside CB yells out BANJO! and turns to face the outside receiver and steps up into his path and attempts read him. o If the WR looks back at the QB for the pass, the CB should go for the ball by getting his body between the QB and the WR and looking for the ball. When seeing the cross, the outside CB also yells out BANJO! and drops two steps to the outside and looks for the inside receiver circling to the outside. o If the WR looks back at the QB for the pass, the CB should go for the ball by getting his body between the QB and the WR and looking for the ball If neither WR turns to look at the QB, BOTH CBs should attempt to jam the receivers
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DB Cover Drill
Purpose: To teach good trailing technique to the cornerbacks and the confidence to cover a WR manto man Line up one WR on the LOS and one CB 4 yards off the LOS On the snap, the WR takes a release step to the outside and sprints straight up field for 15 yards The CB should play an inside shade, with his outside foot back. On the snap, the CB will backpedal with the WR until the WR breaks past his hips. Then the CB turns and trails the WR as close as he can. The CB must turn towards the WR which means the CBs openside foot crosses over as he turns. CB, remember, you CANNOT jam or otherwise impede the WR once he passes 5yards from the LOS.
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DB Interception Drill
Purpose: Page 32 of 84 To develop quick feet, backpedal and quick reaction time
DB Island Drill
Purpose: To develop good bump and run techniques in the defender at the same time develop a good run support technique when the receiver commits to stalk blocking the defender. Line up one WR against one CB. The CB should play an inside shade with his outside foot back. Coach tells the WR what route to run, OR to stalk block the CB (the running game makes up at least 90% of youth football, even when a team lines up with WRs split out.) If the WR runs a pass route, the CB should jam him, the trail and cover. If the WR comes out to block the CB, the CB should jam, then shed the block and attack the ball carrier
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Key Points to Jamming: 1. The cornerback aligns with his outside foot back, his knees bent, and his body bent at the waist with his arms up in a ready position to strike the receiver. 2. The cornerback does not move to the receiver to jam instead he mirrors the receiver until the receiver reaches him and then he jams him. On an inside or straight up release the receiver will come to him and he strikes the receiver in the sternum (outside arm) and the shoulder (inside arm). On an outside release he moves laterally to stay in an inside relation to the receiver and as the receiver crosses he strikes the receiver as above. 3. The jam comes from the waist, shoulders, and then arms firing into the sternum and the inside shoulder. When he makes contact he drives the palms of his hands into the sternum and inside shoulder at the same time. 4. Watch the hips of the receiver if they point in the direction he moves then he intends on going there if they stay square then he plans to go the other way or straight. Key Points to ISBR (Inside Shade Bump and Run) Coverage: 1. Keep your shoulders square with the receiver especially if he is moving horizontally on the LOS. 2. Once he cuts up field backpedal to stay with him until he crosses your hips then turn and follow him. You must turn towards the receiver which means your open side foot crosses Page 33 of 84
DB Jam Drill
Purpose: Procedure: To teach good jamming fundamentals while using an inside shade bump and run Line up one WR on the LOS and one CB 4 yards off the LOS On the snap, the WR runs a downfield route and the cornerback executes a good jam. o A good jam is defined as one that knocks the WR off his route for 1 2 seconds, but not if the CB has to hold or grab cloth The CB should line up with his outside should even with the inside shoulder of the WR, his outside foot back, and his hands up (ready to jam the WR) o If you prefer your CBs playing an outside shade, simply switch shoulders and have the CB move his inside foot back The CB should strike the WR in the sternum with his outside arm, and the inside shoulder with his inside arm; striking with both arms at the same time Watch the hips of the WR as the CB will get faked out by watching the eyes, head or feet.
Key Points to Jamming: 5. The cornerback aligns with his outside foot back, his knees bent, and his body bent at the waist with his arms up in a ready position to strike the receiver. 6. The cornerback does not move to the receiver to jam instead he mirrors the receiver until the receiver reaches him and then he jams him. On an inside or straight up release the receiver will come to him and he strikes the receiver in the sternum (outside arm) and the shoulder (inside arm). On an outside release he moves laterally to stay in an inside relation to the receiver and as the receiver crosses he strikes the receiver as above. 7. The jam comes from the waist, shoulders, and then arms firing into the sternum and the inside shoulder. When he makes contact he drives the palms of his hands into the sternum and inside shoulder at the same time. 8. Watch the hips of the receiver if they point in the direction he moves then he intends on going there if they stay square then he plans to go the other way or straight. Key Points to ISBR (Inside Shade Bump and Run) Coverage: 4. Keep your shoulders square with the receiver especially if he is moving horizontally on the LOS. 5. Once he cuts up field backpedal to stay with him until he crosses your hips then turn and follow him. You must turn towards the receiver which means your open side foot crosses over as you turn towards him. You must stay near his inside hip. 6. When he turns his head to look for the ball you must get your near hand up in his face and your far hand up to attack the ball. Keep your eyes on the receiver until he gets aggressive and goes after the ball then you go after the ball. This is call a Trail Technique
DB M Drill
Purpose: Procedure: To teach good DB technique, hip turns and changes in direction using quick feet Set up 5 cones to resemble a capital letter M The distance between cones 1 & 2 and 4 & 5 is 10 yards. The distance between cones 2
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DB Tip Drill
Purpose: To teach the DBs to concentrate on the ball
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DB ZigZag Drill
Purpose: To develop the abilities to read and react to the QBs shoulders, and to rotate hips and change direction quickly Line up one or more DBs on a line about two yards away from a coach or QB On the snap, the DBs will backpedal The QB will turn his shoulders as though he is going to pass in that direction, and the DBs will react by planting and driving off at 45 in that direction The QB may throw the ball to a particular back who must catch it, yell Bingo! and sprint towards the end zone
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DL Conquer Drill
Purpose: To develop mental quickness in the DL
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DL Hoops Drill
Purpose: To develop the ability of a defensive lineman to get on the edge of an offensive player in pass protection. Also, to teach the defensive lineman to shorten the corner around pass protector. Set up a circle with a 1 yd. diameter using line paint, rope, or whatever you have available
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DL NG and C Drill
Purpose: Procedure: Teach NG to find the ball and to react quickly to the ball. Match up the NG against an actual center with the coach as QB. The coach will call the cadence then take the snap and drop back, holding the ball up for pass or out for handoff. If using the handoff, the coach can either run in the direction he is holding the ball, or in the opposite direction. The NG will drive into the center and read the ball. If the ball is held low (run) he continues to drive back the center and looks to pursue the QB by shedding the center to chase the QB down the LOS. If the ball is held high (pass) the NG sheds and runs to the coach for the sack.
DL Sled Work
Purpose: Procedure: To develop quick fire off on the snap and correct body position (hands out, head, up, etc.) The DL should work on the sled as much as the OL On the snap, the DL should use his hands to protect his body You can also line up a DL on each end of the sled and use that to practice your rips, swims and spin moves
DL Technique Drills
Purpose: Procedure: Teach the DTs how to use their hands against the offensive lineman THE PUNCH: The ability to deliver a good blow on the Offensive Lineman with the punch is the key to using the hands. After exploding out of his stance on movement by the OL the 1st thing your DT must do is deliver the punch. The aiming point for the hands on the punch should be the outside of the breastplate on the OL. Key Coaching Points for the Punch: #1 The DT should keep his elbows in tight (touching his rib cage). #2 Thumbs should be pointed straight up. #3 On contact the palm of the hand should hit Page 40 of 84
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Linebacker Drills
LB 1step Drill
Purpose: Procedure: Teaches linebackers how to make contact with an offensive player Pair up linebackers facing each other. The linebacker will line up opposite a bag holder and be shaded to the left. The linebackers right foot should be slightly back and in the middle of the bag. The right shoulder should be on the bag. On command, LB will take a six inch step with his right foot to the bag and throw his forearm through the bag. The foot should make contact on the ground at the same time the forearm hits the bag. Emphasize a quick step and contact and accelerate through contact. Repeat Drill with left shoulder
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LB Read Drills
Purpose: Procedure: Teach Linebackers to react to most common blocks by offensive line Refer to the graphic at the bottom for the number key. 1. Pass blocking: If the OL drop back to pass block, the LB should step back 13 steps and outside another 13 steps looking for pass receivers. OLB should look for out routes and receivers in the flat. ILB should look for in routes 2. If the OG blocks down on the NG, the ILB should slam his outside shoulder into the inside of the OT on the same side, looking for a run into his B gap.
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LB Shuffle Drill
Purpose: Procedure: Teaches linebackers to keep their shoulders square and develop feet agility. Linebackers stand in a single file line behind the cone. The coach gives a "set" command and the first linebacker steps up to a good football hitting position. On the next command, "hit", the linebacker shuffles over the bags leading with his right foot. As the linebacker crosses the last dummy, he turns and sprints past the cone. Make sure you work the Drill to both sides.
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Coaching points while shuffling: Do not let heels click Keep your weight balanced Keep your hips down The punch should only be about 6. DO NOT reach for the DL
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OL Finish Drill
Purpose: Procedure: To teach proper leverage, hand thrust, along with hip and foot movement to finish a block Place payers into three lines. Have line one (defense) step out and face line two (offense) The coach will stand behind line two and give line one a hand signal in the direction he wants them to move after the initial collision. On command, line two (offense) will carry out the entire drive block from start to finish. Coaching points: When the defender reacts to the ball and the offensive player feels his weight shift, he (the OL) comes alive, utilizing the momentum of his opponent to finish the block. Strike a blow simultaneously with screws and hands Thrust the arms, lead the hips, and knees inside
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OL Hill Drill
Purpose: Procedure: Conditioning for the bigger guys, and works on them firing out and driving You will need a hill for this drill (duh, LOL) You can start this drill without any DL. Simply have the OL fire out, then charge up the hill. Once they get used to that Setup an OL at the bottom, with two DL standing on the hill, one 2 5 yards away, the other 5 10 yards away Each DL should have a shield On the snap, the OL fires UP the hill and engages the first DL who offers LIGHT resistance (to start, you can increase the resistance as your OL get in better shape) The OL drives the DL up the hill to a designated spot, where the first DL releases, and the OL must hit the second DL and drive him up the hill to a designated spot
OL Lock on Drill
Purpose: Page 53 of 84 To teach the blocker to maintain contact in the follow through phase of blocking.
OL Mirror Drill
Purpose: Procedure: To develop the ability to move and maintain the proper relationship with a moving defender Requires to linemen and two cones Two Linemen face each other with the offensive player in his stance. They are about 1 yd apart and have the two cones on each side of them with about 5 yds. between the cones. On command the offensive player snaps to a set position and begins to shuffle in relation to the defender who is working laterally back and forth between the cones. Drill should last 5 seconds and you should evaluate your lineman on set position, shuffle technique and relationship with defender.
OL Pancake Drill
Purpose: Procedure: Teach the OL how to drive block until their man falls down Line up at least one OL, each with a coach or DL holding a tackling dummy across from him On the snap, the OL fires OUT and into the dummy trying to drive the DL back 5 yards Stress the importance of proper stance and footwork here After driving the dummy 5yards, the DL releases the dummy so the OL gets the feeling of executing a pancake block
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OL Punch Drill
Purpose: Procedure: To teach the correct method of delivering a blow when pass blocking. Pair up offensive linemen on a line of scrimmage. The blocker aligns in a threepoint stance with the defender in a challenge position. On the coach's command, the blocker sets up in the proper pass protecting position. From the set position, the blocker will punch the defender using proper technique (The punch should be made with the butt of the hands to the inside framework of the defender's body)
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OL Shoeshine Drill
Purpose: Procedure: To develop the proper cutoff block technique in our backside blockers. How To execute a proper shoeshine block the blocker starts in a threepoint stance. On GO he takes an open step and lunges to the inside (just above the nose of the next man inside) and shoots his backside/away arm across the defenders shoes and then crawls down the LOS. If each blocker executes their block correctly their backside shoulder would be near the next blockers near hip. The object is not to block the defender in the gap but to take away the gap from the defender by forcing the defender to go over or around the cutoff block. He must stay flat to the LOS and not cross it he is trying t o create a wall on the backside. Let them bear crawl for 2 yards. Try to do 3 reps to each side. Shoeshine block a backside blockers technique that cuts off the inside defender on the backside when we are pulling either a backside guard or a backside guard and tackle. Open Step a short sidestep with toes at about 45 degrees.
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OL Tight X Drill
Purpose: Procedure: To develop a proper timing and technique between a G and T when performing an X block Line up the right side of the O line vs. the left side of the D line (or vice versa) On the snap, have the T block down on the DT On the snap, the G should take a drop step and slide behind the T to make a block on the DE The TE can slide out to block the OLB
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OL Whistle Drill
Purpose: Procedure: To teach proper first step, and to improve that first step quickness. Line up the OL either oneatatime or as a group. Get in proper 3point stance. On the snap, each OL takes proper 6inch step with right foot (drive block), bringing his hands up in the proper position (thumbs up, ready to grab DLs armpits), then freezes so coach can check for proper position (firing OUT, not up, back straight, head up, feet shoulderwidth apart, etc.). Next, get back into stance, and have OL fire out with leftfoot. We can use this Drill to teach pass blocking, trap blocking, or pretty much any blocking technique.
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Quarterback Drills
QB Check Off Pass Drill
Purpose: Procedure: To teach the QB to throw to his safety valve when downfield receivers are covered Start with 1 WR, 1 RB and 1 DB per QB. You can add more WRs and DBs later. Position the players where they would be during a game Before the snap, assign a route to run, and give the DB some signal whether or not he will let the receiver get open, but dont tell the QB On the snap, the WR runs his route, and the DB either covers him tight, or lets him get open. The RB runs into the flat to act as the safety valve. If the WR is open, the QB should throw him the ball. If the WR is covered, the QB should look to dump the ball to the RB so he can cut up field. As the QB masters this, you can add as many WRs and TEs as you would user during a game.
QB Exchange Drill
Purpose: Procedure: To improve the footwork of the QB when he has to make a handoff or pitch to a RB Line up a QB with a RB in his normal spot. On the snap, have the RB move towards the correct hole Ensure the QB is stepping with the correct foot in order to meet the RB (if it is a handoff), or getting his feet into the correct position to make the toss Ensure that the QB is getting the ball into the bread basket of the RB and that the RB is holding his arms correctly (inside arm is up)
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QB Progression Drill
Purpose: Procedure: To teach the QB to make the best passing decision on the field Start with 2 receivers (1 WR and 1 RB, 2 WR, 1 WR and 1 TE, etc), but then you can work up to 3 or 4 (or even 5, if you play that type of offense) The QB will have a 1st, 2nd, 3rd choice, etc. On the snap the receivers will run their routes at to speed The QB will take his 3, 5 or 7step drop, looking at each receiver in turn, releasing the ball no more than 3 seconds after setting at the end of his drop back. You can add some difficulty to this drill by waiting until the QB gets set, and then telling him which receiver to throw to OR You can also line up one fewer defender than you have receivers. Have your receiver(s) run similar routes, and then have the DB stepup to defend one of the receivers. The QB
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QB Recognition Drill
Purpose: Procedure: To teach the QB to make quick and correct decisions about whom to pass the ball to Line up one QB at the LOS (the red square) Line up three or more receivers at various places on the field, between 5 and 20 yards from the QB (the white squares). Assign each receiver a number between 1 and 3 (or 1 and 4) A coach will stand behind the QB and hold up fingers to indicate which receiver is to catch the ball but will not tell the QB The coach tells the QB whether to take a 3, 5 or 7step drop On the snap, the receiver who is to catch the ball holds up his hand. The QB must locate him and deliver the ball You can make this drill more difficult by having ALL receivers hold up one hand, but the intended receiver holds up both
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RB Barrel Drill
Purpose: Procedure: Teaches the RB to keep his head up, eyes open, protect the ball, and to fight for that extra yard You will need 4 barrels, cones or standing dummies. In a square 5 yards by 3 yards position the barrels in a 5 of diamonds formation. The barrels should be about 2 yards wide in the front and 3 yards deep. A coach stands in the middle of the barrels and will step out in front of the runner forcing him to pick a side to run. As the runner exits the last two barrels the first two players try to strip the ball. As the runner passes the two players stripping the ball he must high knee to keep from tripping over the hand shields being thrown at his feet by two more players. Finally he must go through a gauntlet of two to four hand shields and dive, claw, stumble or whatever it takes to get into the end zone.
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RB Counter Drill
Purpose: Procedure: To develop good techniques and timing in the counter play Equipment: 7 cones, 1 to 2 balls, 4 shields with players. Four players with (or without) shields are used to simulate contact with the backs. On GO the QB makes a counter handoff to the rightside slotback. He breaks past the LOS at the outside of the LTE cone. As he does, the defensive player in the LB position will attack his inside shoulder. The SB must stiff arm the shield. The defensive player in the S position will attempt to knock him off his feet he must deliver a drive by dropping his shoulder and driving the defender back 4 to 5 yards. The FB executes a kickout block on the backside DE. The HB executes a fake power right and drives the first defender that comes to him. Work for reps to each side.
RB Cutback Drill
Purpose: Procedure: Teaches the RB to find the cutback lane if his run to the outside is well covered Setup cones to act as the OL (in the graphic below, I am using four cones to represent the right-side of the offensive line) Line up a number of defenders one less than the number of cones (in my graphic, I am using three defenders) Lineup your RB and QB or coach. On the snap, have the RB take the hand off to the outside At the same time, the defenders will step into one of the gaps, blocking that hole. The RB must quickly recognize the one open hole, and either cut back or continue to the outside
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RB Gauntlet Drill
Purpose: Procedure: Teaches RB to secure the ball and protect it as they make contact. One player with a ball starts 1 yard back from the tunnel. The tunnel is formed by 6 to 12 players split and facing inward with one player at the end of the tunnel with a shield. On GO the ball carrier runs through the tunnel dropping his shoulders and covering the ball with an arm over arm under carry. As he enters the tunnel each player swipes at the ball from the bottom, top, and front. They all can swipe at the ball or arms to pull the ball out. Once ball carrier reaches the end of the tunnel he must drive his shoulder into the shield and keep his legs pumping until the coach blows his whistle or stops it. Let him drive the shield for 4 to 5 yards. The shield man should provide moderate resistance. This simulates attacking the LOS and then driving a defender backwards as he gains more yardage. Each back should get two to three tries at this.
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RB Trap Drill
Purpose: Procedure: To develop a good running, faking, and blocking technique in the trap play by the backs involved. Equipment: 7 cones, 1 to 2 balls, 4 players with shields. You can use the I formation, a pro set, or, as shown below, a doublewing. In the picture below, hand the ball to your fullback. He will run through the 2 hole (or 1 hole if you are running this to your left) and either stiff arm or spin off the safety.
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RB Triangle Drill
Purpose: Procedure: To teach RB to quickly cut away from wouldbe tacklers Equipment: Five cones, one coach or player holding a shield Arrange three of the cones in a 3 yd x 5 yd triangle, and the other two cones 8 to 10 yards outside the top of the triangle. The coach/player stands in front of the top cone holding a blocking shield. The RB starts from 5 yards in front of the triangle. As he approaches the first two cones the coach should quickly step into one or the other gap. The RB should cut AWAY from the coach and through the opposite side of the triangle. We want him to bend his path back up field and around the traffic cone once hes completed his cutback.
Receiver Drills
Receivers Blocking Drill
Purpose: Procedure: To teach your WRs to block during an outside run to their side of the field Line up your WRs with a coach or another player holding a bag which represents the CB On the snap, and depending on the play, the WR needs to release to the inside of the CB, putting his body between the RB and the CB, and drive the CB towards the sideline. OR, the WR needs to release to the outside of the CB and drive him inside, towards the LBs. Cover all the regular blocking points: o Head up
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