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CSU FOOTBALL LATERAL SPEED DRILLS NFL COMBINE DRILLS

PRO SHUTTLE

5 Yards Starts

5 Yards

Finish DRILL SET-UP: 3 Cones 5 yards apart covering a total of 10 yards STARTING POSITION: Begin in a 3 point stance with down hand on the yard line. You stance should be splitting the yard line. DRILL MOVEMENT: Begin by sprinting either 5 yards to the right or left touching the line with the corresponding hand the direction you chose; going to the right touch with the right and if you go to the left touch with the left. After touching the first line turn and sprint 10 yards touching the line with the corresponding hand to the direction you went. Finish the drill sprinting back through the starting line. SPECIAL NOTES: The clock will start on your movement and will not stop until your hips cross through the finish line; leaning at the finish will not help you. Make sure you touch the line with your hands, if you do not touch the line your time will not count. Run is a straight line. NFL 2006 NFL COMBINE PRO SHUTTLE AVERAGES POSITION: TIME: POSITION: TIME: Fullback 4.35 Free Safety 4.25 Half Back 4.26 Cornerback 4.22 Quarterback 4.55 Inside Linebacker 4.42 Wide Receiver 4.32 Outside Linebacker 4.42 Tight End 4.34 Defensive End 4.5 Offensive Center 4.77 Defensive Tackle 4.75 Offensive Guard 4.82 Nose Tackle 4.65 Offensive Tackle 4.84 Strong Safety 4.3

L-DRILL CSU FOOTBALL LATERAL SPEED DRILLS NFL COMBINE DRILLS 5 Yards 5 Yards Finish Start DRILL SET-UP: 3 Cones 5 yards apart in an L shape.76 Offensive Center 8. NFL 2006 NFL COMBINE L-DRILL AVERAGES POSITION: TIME: POSITION: TIME: Fullback 7. touching it with your right hand. if you do not touch the line your time will not count. Do not knock over any cones or your time will not count.4 Nose Tackle 8. SPECIAL NOTES: The clock will start on your movement and will not stop until your hips cross through the finish line. DRILL MOVEMENT: Begin by sprinting 5 yards and touching the line with your right hand.28 Quarterback 7.45 Outside Linebacker 7. Finish the drill by sprinting back through the finish line. the direction should be always be to the left STARTING POSITION: Begin in a 3 point stance with down hand on the yard line.45 Strong Safety 7.58 Free Safety 7.23 Defensive Tackle 8.3 Offensive Guard 8.81 Defensive End 7.52 Inside Linebacker 7. leaning at the finish will not help you.67 Tight End 7.36 . Then turn and sprint back to the starting line. and figure 8 under the 3rd cone.32 Offensive Tackle 8.32 Half Back 7. After that sprint around the 2nd cone.68 Wide Receiver 7.6 Cornerback 7. Make sure you touch the line with your hands.

then sprint to the 10 yard line and touching the line.96 Wide Receiver 11.85 Free Safety 11. DRILL MOVEMENT: Begin the drill by sprinting 5 yards and touching the 5 yard line with your right hand. Sprint to the 15 yard line touching it with your right hand. leaning at the finish will not help you. Sprint back to the goal line touching it with your right hand.58 Cornerback 11.47 . Sprint back to the goal line touching it with your right hand. finishing the drill by sprinting back through the goal line SPECIAL NOTES: The clock will start on your movement and will not stop until your hips cross through the finish line.07 Defensive End NA Offensive Center NA Defensive Tackle NA Offensive Guard NA Nose Tackle NA Offensive Tackle NA Strong Safety 11. if you do not touch the line your time will not count.05 Quarterback NA Inside Linebacker 11.4 Half Back 11.59 Outside Linebacker 11.49 Tight End 12. NFL 2006 NFL COMBINE L-DRILL AVERAGES POSITION: TIME: POSITION: TIME: Fullback 11. Make sure you touch the line with your hands.LONG SHUTTLE CSU FOOTBALL LATERAL SPEED DRILLS NFL COMBINE DRILLS 15 15 10 10 5 5 GL Start Finish GL B U C S DRILL SET-UP: Use a lined football field STARTING POSITION: Begin in a 3 point stance with down hand on the yard line.

To finish the drill sprint from cone 4 through the finish line. . Perform the drill by shuffling around the outside of the square. 4 CORNERS SHUFFLE: Face into the center of the square. moving as fast as possible around the square. 4 CORNERS MEDALY Begin by sprinting from the first cone to the 2nd cone.4 CORNER CONE SERIES CSU FOOTBALL LATERAL SPEED DRILLS CONE DRILLS 5 Yards #3 #2 5 Yards 5 Yards #1 5 Yards #4 Finish Start 4 CORNERS SPRINT: Sprint from start to finish. Sprint as fast as you can to finish the drill. Back pedal around the outside of the cones. 4 CORNERS BACK PEDAL: Begin by starting with your back to the direction you will be performing the drill. stay under control in the turns and cone not hit the cones. Then shuffle facing into the center of the square from cone 2 to cone 3. starting in good athletic position with knees & hips bent and shoulders over your toes. always do the drill both directions. Once you get to cone 3 back pedal from cone 3 to cone 4. focusing on staying low during the . Perform the drill going one direction and then perform the drill going the other direction.

sprint around cone 1 and then cone 2 and finall around cone 3 sprint 5 yards past cone 3. SPECIAL NOTES: Stay under control and do not knock over cones. DRILL MOVEMENT: Begin starting 5 yards from cone #1. . Go around the cones not over them. Once you get to that line. Always do an even number of reps from each side of the cone. Run in a figure 8 pattern all the way until you reach the other side of the first cone. set up 3 cones. The repeat the drill by starting on the left side of the cone. DRILL MOVEMENT: Start on the right side of the first cone. back pedal all the way back through the finish which is 5 yards from that line. 3 CONE WHEEL 5 Yards #1 5 Yards #3 5 Yards Finish #2 Start CONE SET-UP: Using 3 cones set-up in a triangle all 5 Yards apart. One at the start with 5 yards from the 1st cone and then the 3rd cone should be 5 yards from the 2nd cone.FIGURE 8 DRILL CSU FOOTBALL LATERAL SPEED DRILLS CONE DRILLS Start 5 Yards Finish 5 Yards CONE SET-UP: Using a 10 yard area.

React to to cone the command is given to. After getting the direction sprint to the cone touch the base of the cone and get back to the start cone as fast as possible. . SPECIAL NOTES: Stay under control during the entire drill and move as fast as you can.3 CONE REACTION DRILL CSU FOOTBALL LATERAL SPEED DRILLS CONE DRILLS Start 1 Yard #1 #2 #3 1 Yard 1 Yard CONE SET-UP: Place cones up 1 yard apart with another cone 1 yard behind the center cone. Once you react to the command given sprint to the cone. DRILL MOVEMENT: Begin facing the person giving commands. you can use either a visual or audible cue. SPECIAL NOTES: You can do this drill facing someone else and reacting off of them while both of you performing the drill just make sure you clearly define who is the leader and who is reacting to the leader. touching the base of the cone and back to the starting position and be ready to react to the next command. DRILL MOVEMENT: Begin by facing the 3 cones at the start cone. On the final command sprint through the person giving the commands. SQUARE REACTION DRILL #3 5 Yards 5 Yards 5 Yards #2 Start 5 Yards #4 #1 CONE SET-UP: Set-up 4 Cones in square 5 yards apart from each other. Either get some to call out numbers or point to the cone they want you touch.

Try change direction as quickly as possible without taking false steps. . sprint around the 5 bags finishing past the end of the last bag. Focus on staying low and eyes focused straight ahead. W-DRILL Start Finish DRILL MOVEMENT: Begin in a 2 point stance. sprint forward past the first bag and plant the outside foot and back pedal through the next bag. Make sure you turn your shoulders while sprinting while staying low whlie making turn and cuts.ZIG ZAG RUN CSU FOOTBALL LATERAL SPEED DRLLS BAG DRILLS Start Finish DRILL MOVEMENT: Begin in a 2 point stance. Continue this in the same patterns until you get through all 5 bags.

laterally shuffle though all 5 bags. Focus on keeping the knees high and the eyes up while running through the bags. Move your feet as fast as possible. . Focus on keeping your shoulder square to the bags while staying low. sprint through the bags with knees up high placing one foot inbetween each bag.LATERAL SHUFFLE CSU FOOTBALL LATERAL SPEED DRLLS BAG DRILLS Start Finish DRILL MOVEMENT: Begin facing the bags in a straight line. HIGH KNEES Start R L R L Finish DRILL MOVEMENT: Facing the bags in a straight line.

turn and sprint out 2 yards to finish the drill.BUNNY HOP CSU FOOTBALL LATERAL SPEED DRLLS BAG DRILLS Start Finish DRILL MOVEMENT: Facing the bags in a straight line. . shuffle over the top of the bags. Also focus on keeping your eyes up and shoulder square to the top of the bags. hop over the bags landing inbetween each bag. Once you hav hopped over the last bag sprint out 2 yards to finish the drill. Once you have shuffled over the last bag. Focus on picking your feet up and getting over the bag as soon as possible. Focus on keeping your feet together and moving as quickly as possible through the bags. SHUFFLE OVER DRILL Start Finish DRILL MOVEMENT: Facing the top of the bag.

Keep your eyes facing straight ahead while moving as fast as possible. laterally move up the ladder always maintaining the inside foot within the hole. ONE IN & ONE OUT L R L R L R L L R L R L L R L R L L R L R L Sprint R R R R DRILL MOVEMENT: Start on the left side of the ladder. Focus on proper running mechanics with knee up & toe up. placing each foot in each whole while going through the ladder. Finish the drill by sprinting out of the ladder. picking your feet up form hitting the ladder. Finish the drill by sprinting out of the ladder. LATERAL SHUFFLE Sprint L R L R L R L R L R L R L R L R L R DRILL MOVEMENT: Start facing straight ahead. Move as quick as possible. Perform a lateral shuffle through the entire ladder. Perform the drill facing forward and backwards. lateral to ladder. Finsh the drill by sprinting out of the ladder. Perform the drill facing forward and backwards. .HIGH KNEES CSU FOOTBALL LATERAL SPEED DRILLS LADDER DRILLS Sprint R R L L R L R L R L DRILL MOVEMENT: Run through the ladder performing a high knee run placing one foot in each hole.

BUNNY HOP L R L R L R L R L R L R L R L R L R Sprint DRILL MOVEMENT: Facing the ladder straight ahead and keep you feet together. Perform the drill facing forward and backwards. TWO IN / TWO OUT L R L R L R L R L R L R L R L R L R L R L R L R L R L R L R L R L R Sprint L L L L L L L L R R R R R R R R DRILL MOVEMENT: Start the on the left side fo the ladder. while staying low while moving down the ladder. Focus on moving as quick as possible while not hitting the ladder with your feet. Finish the drill by sprinting out the ladder. Finish the drill by sprinting out of the ladder. start this drill in the same fashion as the one in / one out. Focus on picking your feet up and not hitting the ladder. Laterally move across the ladder until both fee come outside the ladder and then continue moving up the ladder. Quickly hop placing both feet in each hole all the way down the ladder.IN IN / OUT OUT L L R L R L R L L R CSU FOOTBALL LATERAL SPEED DRILLS LADDER DRILLS L L R L L R L L R L L R L L R L Sprint R R R R R R R R DRILL MOVEMENT: Start the drill by first placing your right foot in the ladder then followed by the left foot Next place each foot outside of the ladder. Finish the drill by sprinting out of the ladder. . Continue this motion throughout the entire ladder. Perform the drill faing forward and backwards.