FDM 20 - Practice Plans - Content Edits (511385671) - r4 - Pages-20200910202549

FOOTBALL
DEVELOPMENT
MODEL
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PRACTICE
PLANS
2
TA B L E O F C O N T E N T S
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TA B L E O F C O N T E N T S
Introduction Page 4
5 + PLAY & DEVELOP Page 7
Plans 1 & 2 // Character Theme: Teamwork Pages 8-9
Plans 3 & 4 // Athlete Health Theme: Hydration Pages 10-11
Plans 5 & 6 // Character Theme: Sportsmanship Pages 12-13
Plans 7 & 8 // Athlete Health Theme: Nutrition Pages 14-15
Plans 9 & 10 // Character Theme: Leadership Pages 16-17
Plans 11 & 12 // Athlete Health Theme: Recovery Pages 18-19
8 + DEVELOP & ACHIEVE Page 21
Plans 5 & 6 // Character Theme: Sportsmanship Pages 26-27
Plans 7 & 8 // Athlete Health Theme: Nutrition Pages 28-29
Plans 9 & 10 // Character Theme: Leadership Pages 30-31
Plans 11 & 12 // Athlete Health Theme: Recovery Pages 32-33
1 0 + ACHIEVE & ADVANCE Page 35
Plans 5 & 6 // Character Theme: Sportsmanship Page 40-41
Plans 7 & 8 // Athlete Health Theme: Nutrition Page 42-43
Plans 9 & 10 // Character Theme: Leadership Page 44-45
Plans 11 & 12 // Athlete Health Theme: Recovery Page 46-47
1 2 + ADVANCE & COMPETE Page 49
Plans 3 & 4 // Athlete Health Theme: Hydration Page 52-53
Plans 5 & 6 // Character Theme: Sportsmanship Page 54-55
Plans 7 & 8 // Athlete Health Theme: Nutrition Page 56-57
Plans 9 & 10 // Character Theme: Leadership Page 58-59
Plans 11 & 12 // Athlete Health Theme: Recovery Page 60-61
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WHAT ARE THESE PRACTICE PLANS?
USA Football has developed practice plans to remove guesswork from your preparation.
Included are 12 practice plans per stage for a total of 48. From warm-up to individual to team periods,
INTRO
these plans help you develop athletes within USA Football’s Practice Guidelines and Levels of Contact.
HOW SHOULD YOU USE THE PRACTICE PLANS?
Start by completing your USA Football certification, including Football Development Model (FDM)
age-based resources. Then make sure to review the Player Progression Guide and Contact Manual.
No matter what game type you coach – Non-Contact, Limited Contact or Contact – both resources
will help you develop better athletes.
Then use the practice plans as you see fit. You can follow them minute-by-minute or mix-and-match
the drills you find in the Player Progression Guide or Contact Manual.
Many of these practice plans recommend training multiple skills. This helps an athlete become more
OVERVIEW
well-rounded while keeping the game fun.
PRACTICE STANDARDS AND GUIDELINES
These practice plans help you stay within USA Football’s Practice Guidelines. For individual and team
periods that involve player-to-player contact, the time limits and drill suggestions apply appropriate
Levels of Contact for smarter and safer play.
PRACTICE PLANS
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WHAT COACHES HAVE TO SAY
INTRO
I believe in the Football Development Model
because I believe that it sets a standard and
it also gives a road map or a guide as to how
to go from a beginning player all the way up
to a professional.
Derick Grant
Flag Coach
Frisco Football League (Texas)
T he standardized skill progression takes
OVERVIEW
the guessing game out of your plan, so
you want to understand they need to start
at stage one and work your way until stage
two and work your way to stage three. It
helps you script out your practice, it helps
you script out your season even, so that
that player develops correctly, safely with
PRACTICE PLANS
full confidence which is ultimately what
you want out of your player.
Manuel Fraga
Tackle Coach
Miami Xtreme (Florida)
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FOOTBALL
DEVELOPMENT
MODEL
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PRACTICE
PLANS
5+
PLAY & DEVELOP
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PRACTICE PLAN 1
THEME AC T I V I T Y C OAC H I N G P O I N T S D U R AT I O N
CHARACTER Use TrueSport Teamwork

DEVELOPMENT/ Teamwork Lesson Resources 3 Minutes
ATHLETE HEALTH
5 + P L AY & D E V E L O P
DYNAMIC Straight Leg March (2 x 10 yards)

WARM-UP Skipping (2 x 10 yards)
5 Minutes
Single-Leg Quad Stretch and Reach
(2 x 10 yards)
Heel/Toe Walk (2 x 10 yards)
My Gears (3 minutes) 1st gear is slow; 4th gear is

ATHLETIC fast as you can go
FOUNDATIONS Focus on the transitions from
6 Minutes
Log Roll Bonanza (3 minutes) rolling to an upright position
HYDRATION BREAK 2 Minutes
INDIVIDUAL PASSING
SKILLS Meet in the Middle Grip Drill Remember that ball placement is
(3 minutes) at the chest level
Catch and Step with Partner Focus on the footwork

(4 minutes)
RUNNING & RECEIVING
Good time to talk about
Hot Potato (4 minutes) hand position 22 Minutes
Great time to teach how to carry
Snake Run (5 minutes) the football while running
PREP FOR CONTACT

OVERVIEW
Feel free to experiment with

No Hands, Get Up (1 minutes) different ways to get to your feet
Set boundary lines and make the

Position Tag (5 minutes) play area smaller and smaller
TEAM Work team and position-specific

10 Minutes
OFFENSE skills and scheme

10 Minutes
DEFENSE skills and scheme
COOL DOWN/ Reinforce Teamwork Lesson

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 2

ATHLETE HEALTH
DYNAMIC Walking Knee Hugs (2 x 10 yards)
WARM-UP Hops Forward/Backward
(2 x 10 yards) 5 Minutes
Lateral Shuffle (2 x 10 yards)
Gallops (2 x 10 yards)
Fast – Faster – Fastest! Can you
ATHLETIC Gear Runs (2 minutes) add extra gears?
FOUNDATIONS Position Tag (4 minutes) Make sure everyone stays within 6 Minutes
the boundaries
INDIVIDUAL PASSING
SKILLS Meet in the Middle Grip Drill
(2 minutes)
Two hands on the ball;
relax the arms
Focus on a fluid, smooth throwing
Partner Step and Throw (5 minutes) motion
RUNNING & RECEIVING
Try catching with the hands
Throw and Catch Relay (5 minutes) and not the body
22 Minutes
QB Open-Steps Handoff Make a pocket with your arms
(4 minutes)
PREP FOR CONTACT
Multi-Directional Get Up and Go Make sure players can see which
OVERVIEW
(2 minutes) direction you point
Learning to Fall Forward/Backward Start in an athletic stance

(4 minutes)

10 Minutes

10 Minutes

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 3
CHARACTER Use TrueSport Hydration

DEVELOPMENT/ Hydration Lesson Resources 3 Minutes
ATHLETE HEALTH
DYNAMIC Lateral Shuffle (2 x 10 yards)

WARM-UP Backwards Run (2 x 10 yards)
5 Minutes
Jumping Jacks (10x)
Crab Crawl (2 x 10 yards)
ATHLETIC Jump/Hop Relay (3 minutes) Focus on balance and control

FOUNDATIONS 8 Minutes
Try to stay together when the
Blob Tag (5 minutes) blob moves
INDIVIDUAL PASSING
SKILLS Toss Drill (3 minute)
Focus on leading the running
back with the toss
Focus on pointing the shoulder

Trunk Rotation Throws (3 minutes) at the target
RUNNING & RECEIVING

Receiver Stance and Start Start from a staggered stance
(3 minutes) 22 Minutes
Running Back Stance and Start Start with feet
(3 minutes) shoulder-width apart
KICKING & PUNTING

OVERVIEW
Partner Punts (4 minutes) Focus on the kicking motion,

not distance
PREP FOR CONTACT
Bear Crawl (3 minutes) Try making it a relay race
Log Rolls (3 minutes)
TEAM Activity to consider  Ultimate

OFFENSE Football
9 Minutes
Work team and position-specific
skills and scheme
TEAM
PRACTICE PLANS

skills and scheme 9 Minutes
DEFENSE
COOL DOWN/ Reinforce Hydration Lesson
BREAKDOWN
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PRACTICE PLAN 4

ATHLETE HEALTH
DYNAMIC Gallop (2 x 10 yards)
WARM-UP Crab Crawls (2 x 10 yards)
5 Minutes
Heel/Toe Walk (2 x 10 yards)
Jumping Jacks (10x)

Focus on landing with balance,
ATHLETIC Jump/Hop Relay (3 minutes) knees bent
FOUNDATIONS Log Roll Bonanza (3 minutes) Try to roll in a straight line
6 Minutes
INDIVIDUAL PASSING
SKILLS Thumb to Pocket (2 minutes)
Finish with the thumb of your
throwing hand at your opposite hip
Partner Step and Throw Focus on fluidity over mechanics
(4 minutes) at this stage
Focus on leading the running

Toss Drill (4 minutes) back with the toss
RUNNING & RECEIVING
24 Minutes
Catch Low-Medium-High Arms/hands up and away
(5 minutes) from the body
Toss Drill (see above)

PREP FOR CONTACT
OVERVIEW
Forward/Backward Shoulder Rolls Tuck and roll over either right
(4 minutes) or left; practice both
Mousetrap (5 minutes) Start in an athletic stance

9 Minutes

9 Minutes

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 5
CHARACTER Use TrueSport Sportsmanship

DEVELOPMENT/ Sportsmanship Lesson Resources 3 Minutes
ATHLETE HEALTH
DYNAMIC Skipping (2 x 10 yards)

WARM-UP High Knees (2 x 10 yards)
5 Minutes
Butt Kicks (2 x 10 yards)

Mix up the commands
ATHLETIC Scatter Run (3 minutes) (crawl, hop, march; add in
FOUNDATIONS low, high, slow, fast)
6 Minutes
Give a few choices, let
Players’ Choice (3 minutes) players pick their favorite
skill-builder activity
INDIVIDUAL PASSING
SKILLS Don’t Cross the Line (2 minute) Maintain balance in the
follow through
Trunk Rotation Throws Focus on getting the shoulder

(5 minutes) pointed at the target
RUNNING & RECEIVING

Be sure to tuck the ball after
YAC – Yards After Catch (4 minutes) the catch before running 22 Minutes
Red Light, Green Light w/football Work acceleration, deceleration
(4 minutes) and burst
PREP FOR CONTACT

OVERVIEW
Have the players choose

Animal Relay (4 minutes) the animals
Learning to Fall Side to Side Allow beginners to start

(3 minutes) from their knees

10 Minutes

10 Minutes
COOL DOWN/ Reinforce Sportsmanship Lesson

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 6

ATHLETE HEALTH
WARM-UP 1-Leg Hops (10x)
Forward/Backward Runs 5 Minutes
(2 x 10 yards in each direction)
Gallop (2 x 10 yards)
ATHLETIC Switch Tag (3 minutes)

Call out a new group (“it”)
every 20-25 seconds
Emphasize the five points of
Zig-Zag Tag (3 minutes) contact carrying the ball
INDIVIDUAL PASSING
SKILLS Horizontal L to Vertical L (2 minute) Great way to work on
arm position
Catch and Step with a Partner Check posture before, during
(5 minutes) and after the throw
RUNNING & RECEIVING
Catch and Step with a Partner Use the hands, not the body
(see above)
Focus on secure handoffs;
Handoff Relay (5 minutes) be quick but don’t hurry 24 Minutes
KICKING & PUNTING
OVERVIEW
Don’t worry about distance,
Partner Kicks (5 minutes) just try to make good contact
with the ball
PREP FOR CONTACT
Hollow Rolls (2 minutes) Hands and feet off the ground
Discuss the angle; run to a spot

Angle of Pursuit Drill (5 minutes) not at the player

9 Minutes

9 Minutes
PRACTICE PLANS
BREAKDOWN
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PRACTICE PLAN 7
CHARACTER Use TrueSport Nutrition

DEVELOPMENT/ Nutrition Lesson Resources 3 Minutes
ATHLETE HEALTH

WARM-UP Lateral Shuffle (2 x 10 yards)
5 Minutes
Crab Crawls (2 x 10 yards)
Jumping Jacks (15x)

Try adding in skips,
ATHLETIC Gear Runs (2 minutes) hops and shuffles
Try splitting the blob into
Blob Tag (5 minutes) smaller blobs
INDIVIDUAL PASSING
SKILLS Meet in the Middle Grip Drill Nose of the ball pointed
slightly down
(2 minutes)
Focus on snapping the towel
Towel Drill (2 minutes) in the finish
Trunk Rotation Throws Feet parallel to the target,
(4 minutes) rotate the upper body
RUNNING & RECEIVING

Be sure to complete the catch; 23 Minutes
Hot Potato (4 minutes) be quick but don’t hurry
Focus on having hands ready to
Toss Drill (4 minutes) receive the toss
PREP FOR CONTACT

OVERVIEW
Multi-Directional Get Up and Go Try it without using your hands

(3 minutes)
Forward/Backward Shoulder Rolls Start in an athletic stance
(4 minutes)

9 Minutes

9 Minutes
COOL DOWN/ Reinforce Nutrition Lesson

PRACTICE PLANS
BREAKDOWN
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PRACTICE PLAN 8

ATHLETE HEALTH
DYNAMIC Lunge (2 x 10 yards)
WARM-UP Arm Circles (1 minute)
5 Minutes
Bear Crawls (2 x 10 yards)
Gallop (2 x 10 yards)
Focus on speed transitions (50
ATHLETIC Stop and Go Flow (3 minutes) percent, jog, buzz the feet, etc.)
FOUNDATIONS Focusing on evasive
8 Minutes
Sharks and Minnows (5 minutes) movement skills
INDIVIDUAL PASSING
SKILLS Throw and Catch Relay Maintain proper form even
(3 minutes) under pressure
Explain the concept of leading
Crossing Routes (5 minutes) the receiver
RUNNING & RECEIVING
Throw and Catch Relay Catch with arm away from
(see above) the body
20 Minutes
Give the QB a good pocket;
Mesh w/step-over (5 minutes) drive the knees
PREP FOR CONTACT
Talk about pursuit angles before
Angle of Pursuit Drill (4 minutes)
OVERVIEW
starting the drill
Remember to roll in the opposite

Log Roll Bonanza (3 minutes) direction of the carioca

10 Minutes

10 Minutes

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 9
CHARACTER Use TrueSport Leadership

DEVELOPMENT/ Leadership Lesson Resources 3 Minutes
ATHLETE HEALTH

DYNAMIC (2 x 10 yards)
WARM-UP
Skipping (2 x 10 yards)
5 Minutes
Forward/Backward Runs
(2 x 10 yards in each direction)
Call out the gears in
ATHLETIC Gear Runs (2 minutes) random order
Challenge players to use various
4-Way Balance (5 minutes) limb combinations
INDIVIDUAL PASSING
SKILLS Horizontal “L” to Vertical “L” Great way to practice posture
(1 minute)
Clockwork Hands (5 minutes) Focus on throwing the ball to the

receiver in different places
RUNNING & RECEIVING

Focus on catching passes thrown
Clockwork Hands (see above) “around the clock”
KICKING & PUNTING 21 Minutes

Focus on approach; plant the
One-Step Kicks (5 minutes) non-kicking foot next to the ball
OVERVIEW
PREP FOR CONTACT

Great drill for teaching spatial
Helicopters (2 minutes) awareness
Forward Roll to Sprint Relay Focus on smooth movement

(3 minutes) transitions
Animal Relay (5 minutes) Have players pick the type

of crawl

10 Minutes

10 Minutes
PRACTICE PLANS
COOL DOWN/ Reinforce Leadership Lesson

BREAKDOWN
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PRACTICE PLAN 10

ATHLETE HEALTH
DYNAMIC High Knees (2 x 10 yards)
WARM-UP Butt Kicks (2 x 10 yards)
5 Minutes
Carioca (2 x 10 yards)
Gear Runs (2 minutes)
ATHLETIC Partner Mirror Drill (2 minutes)

Try to stay low and keep
the head level
FOUNDATIONS Give a few choices and let 5 Minutes
Players’ Choice (3 minutes) the players decide on a fun
skill-builder
INDIVIDUAL PASSING
SKILLS Arm Slaps/Arm Hugs (1 minute) Part of a proper warm-up before
throwing
Encourage creativity during play
Ultimate Football (15 minutes) (throwing on the move, evasive
moves, making up routes, etc.)
18 Minutes
RUNNING & RECEIVING
Ultimate Football (see above)
PREP FOR CONTACT
Elephant Walk (3 minutes) Fluid movement transitions
OVERVIEW
Angle of Pursuit Drill (4 minutes) Also called Rabbit Drill

10 Minutes

10 Minutes

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 11
CHARACTER Use TrueSport Recovery

DEVELOPMENT/ Recovery Lesson Resources 3 Minutes
ATHLETE HEALTH

WARM-UP Forward/Backward Runs
(2 x 10 yards in each direction) 5 Minutes
Jumping Jacks (15x)
Focus on smooth movement
ATHLETIC Scatter Run (3 minutes) transitions
Lily Pad Jumps and Hops Work on maintaining balance
(4 minutes) with eyes up
INDIVIDUAL PASSING
SKILLS Arm Circles (1 minute) Clockwise and counterclockwise
3 v 3 Passing Only (12 minutes)

RUNNING & RECEIVING
20 Minutes
3 v 3 Passing Only (see above)
PREP FOR CONTACT
Learning to Fall Forward/ Allow beginners to start from
Backward (2 minutes) their knees
OVERVIEW
Army-Navy Game (5 minutes) Try adding different movement

skills (shuffle, skip, hop, etc.)

10 Minutes

10 Minutes
COOL DOWN/ Reinforce Recovery Lesson

BREAKDOWN
PRACTICE PLANS
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PRACTICE PLAN 12

ATHLETE HEALTH
DYNAMIC Gallop (2 x 10 yards)
Single-Leg Quad Stretch and Reach 5 Minutes
(2 x 10 yards)
Jumping Jacks (15x)
What cool moves can you make to
ATHLETIC Sharks and Minnows (3 minutes) get away from the sharks?
FOUNDATIONS Add in different skills (run, skip,
6 Minutes
Racetrack (3 minutes) shuffle, gallop, etc.)
INDIVIDUAL PASSING
SKILLS Catch and Step with Partner Get the arms and shoulders
(3 minute) loose
Trunk Rotation Throws Get a good twist and point the
(4 minutes) shoulder at the target
RUNNING & RECEIVING

Over the Shoulder Catches Find the ball with your eyes as
(4 minutes) quick as you can
Snake Run (3 minutes) Protect the football 24 Minutes

KICKING & PUNTING
One-Step Partner Punts Work on taking one step
OVERVIEW
(4 minutes) into the punt
PREP FOR CONTACT
Animal Relay (4 minutes) Let players choose the animals
Log Roll Bonanza (2 minutes) Try to roll in a straight line

9 Minutes

9 Minutes
PRACTICE PLANS
BREAKDOWN
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FOOTBALL
DEVELOPMENT
MODEL
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PRACTICE
PLANS
8+
DEVELOP & ACHIEVE
22
PRACTICE PLAN 1

ATHLETE HEALTH
8+ DEVELOP & ACHIEVE

WARM-UP Straight Leg March (2 x 10 yards)
Single-Leg Quad Stretch and Reach 7 Minutes
(2 x 10 yards)
High Knees (2 x 10 yards)
ATHLETIC Partner Mirror Drill (5 minutes) Don’t let the feet touch
10 Minutes
FOUNDATIONS Log Roll Bonanza (5 minutes) Focus on movement transitions
INDIVIDUAL PASSING
SKILLS Horizontal “L” to Vertical “L” Get shoulder pointed at target
(1 minute)
Meet in the Middle Grip Drill Discuss ball carriage position
(3 minutes) with the grip
Focus on getting the shoulder
Trunk Rotation Throws (4 minutes) pointed to the target
Partner Step and Throw (4 minutes) Focus on fluid throwing motion

RUNNING & RECEIVING 28 Minutes
Partner Step and Throw Hands ready, up and away
OVERVIEW
(see above) from the body
QB Open-Steps Handoff Practice turning right and left

(7 minutes)
PREP FOR CONTACT
Bear crawl down/seal crawl back
Animal Relay (5 minutes) (10 yards)
Forward and Backward Shoulder Work both right and
Rolls (4 minutes) left shoulders

15 Minutes
TEAM
PRACTICE PLANS

DEFENSE
BREAKDOWN
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PRACTICE PLAN 2

ATHLETE HEALTH

DYNAMIC High Skips (2 x 10 yards)
7 Minutes
(2 x 10 yards)
Jumping Jacks (10x)
Be sure to focus on movement
ATHLETIC Racetrack (6 minutes) skills, not just speed
FOUNDATIONS Quick Feet Reaction (4 minutes) Be quick but don’t hurry 10 Minutes
(balance)
INDIVIDUAL PASSING
SKILLS Meet in the Middle Grip Drill Keep the arms relaxed with
(2 minutes) ball at the sternum
Trunk Rotation Throws Be sure to point the shoulder at

(5 minutes) the target
RUNNING & RECEIVING
Make sure the hands are
Clockwork Hands (5 minutes) positioned and ready
Focus on ball security and the
Mesh with Step-Over (7 minutes) 5 points of pressure 34 Minutes
KICKING & PUNTING
OVERVIEW
Focus on kicking motion
Partner Kicks (5 minutes) mechanics, not the outcome
PREP FOR CONTACT
Flag Tag/Hip Tag (5 minutes) Track the front hip and don’t lunge
Rabbit Drill; discuss the concept

Angle of Pursuit Drill (5 minutes) of pursuit angles

15 Minutes

15 Minutes
PRACTICE PLANS
BREAKDOWN
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PRACTICE PLAN 3

ATHLETE HEALTH

WARM-UP High Skips (2 x 10 yards)
Balance Strides (2 x 10 yards)

7 Minutes
Arm Circles (15 seconds
Small to Large – Clockwise/
Counter-clockwise)
Lateral Shuffles (2 x 10 yards)
Challenge athletes to use
ATHLETIC 4-Way Balance (5 minutes) different limb combinations
Break into smaller blobs as they
Blob Tag (5 minutes) get bigger
INDIVIDUAL PASSING
SKILLS Follow through with your
Thumb to Pocket (1 minute) thumb of your throwing hand
at the opposite hip
Horizontal “L” to Vertical “L” Drill Great way to work on arm
(2 minutes) mechanics
Cross, Plant, Throw (5 minutes) Focus on footwork and ball

carriage position
RUNNING & RECEIVING
OVERVIEW
Receiver Stance and Start It’s all about the feet; start from
(4 minutes) a balanced position
Hot Potato (4 minutes)

Be sure to complete the catch; 34 Minutes
be quick but don’t hurry
Running Back Stance and Start Start with feet parallel in an
(4 minutes) athletic stance
PREP FOR CONTACT
Partner Cross Tracking Tag We are working that peripheral
(4 minutes) vision
Get up as quick as you can to an

Surfer Drill (3 minutes) athletic position
Be creative, add in different

Army-Navy Game (7 minutes) movement skills (shuffle,
skip, etc.)
PRACTICE PLANS

15 Minutes

15 Minutes

BREAKDOWN
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PRACTICE PLAN 4

ATHLETE HEALTH

WARM-UP High Skips (2 x 10 yards)
Balance Strides (2 x 10 yards) 7 Minutes
Jump and Land (2 x 10 yard)
Lateral Shuffles (2 x 10 yards)

Call out different movement skills
ATHLETIC Scatter Run (5 minutes) about every 25 seconds
FOUNDATIONS 4-way Balance (5 minutes)
Start out on all fours (hands 10 Minutes
and knees)
INDIVIDUAL PASSING
SKILLS Thumb to Pocket (2 minutes) Very important to focus on
the follow-through
Horizontal “L” to Vertical “L” Start from a good ball carriage
(2 minutes) position
Short distance is fine; the focus

Clockwork Hands (5 minutes) is accuracy
RUNNING & RECEIVING
Clockwork (see above) Have the hands ready 29 Minutes
Toss Drill (5 minutes) Track the ball into the hands
OVERVIEW
KICKING & PUNTING
Try to punt for both distance
Partner Punts (6 minutes) and accuracy
PREP FOR CONTACT
Push-up and Roll (4 minutes) Focus on movement transitions
Partners must stay connected to

Body Lock Game (5 minutes) their opponent at all times

15 Minutes

15 Minutes
PRACTICE PLANS

BREAKDOWN
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PRACTICE PLAN 5

ATHLETE HEALTH
DYNAMIC Butt Kicks (2 x 10 yards)

WARM-UP Bounds (2 x 10 yards)
180 Jumps (10x) 7 Minutes
(2 x 10 yards)
Try adding in different movement
ATHLETIC Army-Navy Game (7 minutes) skills like shuffle, skip and hop
Multi-Directional Get Up and Go Quickness and balance are
(3 minutes) the focus
INDIVIDUAL PASSING
SKILLS Throw and Catch Relay Maintain proper form
(5 minutes) under pressure
Focus on shoulder turn and fluid

Trunk Rotation Throws (5 minutes) arm mechanics
5-Yard Quick Game (6 minutes) Have players pick the routes
RUNNING & RECEIVING

5-Yard Quick Game (see above) Working with the passers 32 Minutes
Make sure to complete the catch
Catch, Wrap and Go (5 minutes)
OVERVIEW
before turning and running

PREP FOR CONTACT
Hands and feet can’t touch the
Hollow Rolls (3 minutes) ground
Learning to Fall Side to Side Beginner athletes may start

(3 minutes) on their knees
Have fun by letting players

Animal Relay (5 minutes) choose the animal

15 Minutes

PRACTICE PLANS

DEFENSE
BREAKDOWN
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PRACTICE PLAN 6

ATHLETE HEALTH

WARM-UP Walking Knee Hugs (2 x 10 yards)
Arm Slaps/Hugs (15x) 7 Minutes
Hops Forward/Backward (15x)
Jumping Jacks (15x)

Give players choices and let them
ATHLETIC Players’ Choice (5 minutes) have fun picking the activity
FOUNDATIONS Position Tag (5 minutes)
Let runners carry a ball and work 10 Minutes
on ball security
INDIVIDUAL PASSING
SKILLS Towel Drill (2 minute) Snap the towel in the finish
Cross, Plant, Throw (4 minutes) Focus on footwork
Spot Throws (4 minutes) Throw to the right and left
RUNNING & RECEIVING

Focus on adjusting speed to
Acceleration Drills (6 minutes) catch the ball 33 Minutes
Focus on ball security through
Mesh Read and React (6 minutes) the exchange
OVERVIEW
KICKING & PUNTING
This is all about form
Walk the Line Punts (5 minutes) and balance
PREP FOR CONTACT
Seal Crawl (3 minutes) Have fun and make it a relay race
The Bear (3 minutes) Work on stability and balance

15 Minutes

15 Minutes
PRACTICE PLANS

BREAKDOWN
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PRACTICE PLAN 7

ATHLETE HEALTH

Lateral Shuffle (2 x 10 yards ) 7 Minutes
Arm Slaps/Hugs (2 x 10 yards)
Balance Strides (2 x 10 yards)

Change pace about every
ATHLETIC Stop and Go Flow (5 minutes) 10-15 seconds
FOUNDATIONS 180 Jumps (3 minutes) Focus on teaching deceleration
mechanics 10 Minutes
2-Leg Jumps (2 minutes) Focus on coordinated movements
INDIVIDUAL PASSING
SKILLS Hip Drops (2 minutes) Practice your throwing posture
Start with good ball

1-Step Drop and Throw (4 minutes) carriage position
Encourage creativity; define the
Ultimate Football (8 minutes) boundaries of play area
RUNNING & RECEIVING
Focus on evasive moves to
Ultimate Football (see above) get open 34 Minutes
OVERVIEW
Review the 5-points of pressure

Coaches Knockout (5 minutes) before the drill
PREP FOR CONTACT
Low Center of gravity with
Log Roll Bonanza (4 minutes) smooth transitions
Forward Roll to Sprint Relay Focus on balance through the

(4 minutes) movement transitions
Two-Player Rabbit Drill Two defenders and a ball carrier

(7 minutes)

15 Minutes
PRACTICE PLANS

15 Minutes

BREAKDOWN
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PRACTICE PLAN 8

ATHLETE HEALTH

Carioca (2 x 10 yards) 7 Minutes
Jumping Jacks (15x)
Reverse Lunge (2 x 10 yards)

Gear Runs Brake and Reverse Great way to teach deceleration
ATHLETIC (5 minutes) mechanics
FOUNDATIONS Once on your feet, go forward
10 Minutes
Get Up, Chop and Go (5 minutes) one time and backpedal the next
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps Get good and loose
(1 minute)
Focus on ball carriage, posture
3-Step Drop and Throw (5 minutes) and balance
RUNNING & RECEIVING
Review hand position;
Clockwork Hands (5 minutes) fingers spread, hands away
from the body
Mesh Read and React (6 minutes) the exchange 33 Minutes
KICKING & PUNTING
OVERVIEW
Partner Punts (5 minutes) Focus on accurate drops
PREP FOR CONTACT

Start in a neutral over-hook/
Body Lock Game (4 minutes) under-hook position
Make a smooth fluid movement
Push-up and Roll (3 minutes) transition with balance
Hand Fighting (4 minutes) Working to gain wrist control

15 Minutes
PRACTICE PLANS
15 Minutes

BREAKDOWN
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30
PRACTICE PLAN 9

ATHLETE HEALTH
DYNAMIC Bounds (2 x 10 yards)

WARM-UP Carioca (2 x 10 yards)
Crab Crawl (2 x 10 yards) 7 Minutes
Walking Knee Hugs (10x)

Squat (15x)
ATHLETIC Skip/Hop/Shuffle/Sprint Relay Basic team relay, just change up

(5 minutes) the movement skill
Give players choices and let them
Players’ Choice (5 minutes) have fun picking the activity
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps Get those arms and shoulders
(2 minutes) loosened up
Players must rotate all positions;
3 v 3 Passing Only (8 minutes) define the playing area
RUNNING & RECEIVING
3 v 3 (see above)
26 Minutes
Review the 5 points of pressure
Zig-Zag Pathway w/Ball (5 minutes) while carrying the ball
PREP FOR CONTACT
OVERVIEW
Quick Feet Reaction (3 minutes) Focus on balance and quickness
Be sure to mix in change of

Scatter Run (5 minutes) tempo with movement changes
Helicopters (3 minutes) Work on spatial awareness

15 Minutes

15 Minutes
COOL DOWN/
PRACTICE PLANS
Reinforce Leadership Lesson

BREAKDOWN
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31
PRACTICE PLAN 10

ATHLETE HEALTH

DYNAMIC Bird Dog (1 minute)
WARM-UP Jumping Jacks (15x)
(2 x 10 yards) 7 Minutes
Squat Walkout (2 x 10 yards)

Focus on staying balanced when
ATHLETIC 180 Jumps (8x) completing the jumps
FOUNDATIONS Have fun mixing up the 10 Minutes
Racetrack (8 minutes) movement skills (run, skip,
bound, etc.)
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps Loosen up the arms and
(2 minutes) shoulders
Trunk Rotation Throws Focus on fluidity all the way to

(4 minutes) the follow-through
Posture, Ball Carriage, Balance,

3-Step Drop and Throw (5 minutes) Follow-Through
RUNNING & RECEIVING
Get the head turned and find
Acceleration Drill (5 minutes) the ball while accelerating
OVERVIEW
34 Minutes
Throw the ball at the back
Deceleration Drill (5 minutes) shoulder of the receiver
KICKING & PUNTING
Non-contact introduction to
Punt Return Tag (5 minutes) special teams, punting
PREP FOR CONTACT
Three-Player Roll and Weave It’s okay to be quick, but stay
(4 minutes) under control
Forward/Backward Shoulder Rolls Tuck and roll over either your left
(4 minutes) or right shoulder
TEAM
PRACTICE PLANS
OFFENSE
15 Minutes

BREAKDOWN
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32
PRACTICE PLAN 11

ATHLETE HEALTH

WARM-UP Straight Leg March (2 x 10 yards)
Butt Kicks (2 x 10 yards) 7 Minutes
Alternating Lunges (2 x 10 yards)

Backward Runs (2 x 10 yards)
Basic team relay, just change up
ATHLETIC Stop and Go Flow (5 minutes) the movement skill
FOUNDATIONS 4-Way Balance (3 minutes) Call out a new number about
10 Minutes
every 10-15 seconds
Single-Leg Balance and Reach Alternate legs
(2 minutes)
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps Get a good warm-up
(2 minutes)
Remember: two steps only,
Ultimate Football (10 minutes) no running
RUNNING & RECEIVING
Ultimate Football (see above)
25 Minutes
Mesh with Step-Over (5 minutes) the exchange
OVERVIEW
PREP FOR CONTACT

Log Roll Bonanza (4 minutes) Focus on smooth transitions from
standing to rolling
Try to gain wrist control
Hand Fighting (4 minutes) without moving the feet

15 Minutes

15 Minutes

PRACTICE PLANS
BREAKDOWN
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33
PRACTICE PLAN 12

ATHLETE HEALTH

WARM-UP Cone Jumps/Line Jumps (15x)
Jumping Jacks (15x) 7 Minutes
Flying 20 or 30
4-Way Balance (1 minute)
ATHLETIC Gear Runs Random Order Coach can call out the speeds in
(4 minutes) any random order
FOUNDATIONS Players must move in a zig-zag
10 Minutes
Zig-Zag Tag (6 minutes) pathway every third step
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps Get the arms and
shoulders loose
(2 minutes)
Trunk Rotation Throws Start with good grip in
(4 minutes) ball-carriage position
10-Yard Intermediate Game Review the concept of leading

(6 minutes) the receiver
RUNNING & RECEIVING

10-Yard Intermediate Game Focus on running through
(see above) the catch
28 Minutes
KICKING & PUNTING
OVERVIEW
Have players walk through the
2-Step Kicks (5 minutes) “approach steps” before going
at a faster pace
PREP FOR CONTACT

Divide into two teams
Animal Relay (4 minutes) 10 yards apart
Review concept of near hip
Flag/Hip Tag Corners (7 minutes) tracking before starting

15 Minutes
TEAM
PRACTICE PLANS
DEFENSE
BREAKDOWN
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FOOTBALL
DEVELOPMENT
MODEL
usafootball.com/fdm
PRACTICE
PLANS
10+
ACHIEVE AND ADVANCE
36
PRACTICE PLAN 1

1 0 + A C H I E V E & A D VA N C E
ATHLETE HEALTH
DYNAMIC Neck Rolls (30 seconds)
(2 x 10 yards)
7 Minutes
Straight Leg March (2 x 10 yards)
Reverse Lunges (2 x 10 yards)

Working mobility, strength
Animal Relay (3 minutes) and core
ATHLETIC Lateral Shuffle and Roll (2 minutes) Go slow until the players feel
comfortable with the drill 10 Minutes
FOUNDATIONS Sprint a “L” to strengthen agility,
L-Drill (5 minutes) balance and change of direction
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps Loosen up the arms and shoulders
(1 minute)
Keep feet planted and
Trunk Rotation Throws (4 minutes) rotate torso
RUNNING & RECEIVING

Running Back Stance and Start Emphasize athletic 2-point
stance, no false step
OVERVIEW
(5 minutes)
Sprint over step-overs, driving 23 Minutes
Mesh with Step-Over (5 minutes) knees over step-overs
PREP FOR CONTACT
Learning to Fall Forward Keep your spine “strong”
(4 minutes) and straight
Learning to Fall Backwards Lean backward, do not bend hips
(4 minutes)
INDIVIDUAL Work position-specific skills 10 Minutes

OFFENSE
INDIVIDUAL
PRACTICE PLANS
Work position-specific skills 10 Minutes

DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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37
PRACTICE PLAN 2

1 0 + ASCTA
ATHLETE HEALTH
WARM-UP Lunge with a Twist (2 x 10 yards)
H IGEEV E4 & A D VA N C E
Bounds (2 x 10 yards)
High Skips (2 x 10 yards) 7 Minutes
Hip Flips Backpedal (2 x 15 yards)
Jumping Jacks (15x)
Focus on quickness, foot speed,
ATHLETIC Agility Ladder (5 Minutes) coordination and body awareness
10 Minutes
FOUNDATIONS L-Drill (5 minutes)
Make sure players understand
the pattern before beginning
INDIVIDUAL PASSING
SKILLS Arm Flaps/Arm Circles/Arm Slaps
(1 minute)
Loosen up the arms and shoulders
3-Step Drop and Throw (4 minutes) Drop-Cross-Plant and Throw

Emphasize low (1), medium (2)
Trajectory Throws (4 minutes) and high (3) angles of trajectory
RUNNING & RECEIVING
Display body control while
Zig-Zag Pathway (3 minutes) running in a zig-zag path 25 Minutes
OVERVIEW
Handoff Relay (5 minutes) Focus on hand and arm-position
PREP FOR CONTACT

Work both right and
Shoulder Rolls (3 minutes) left shoulders
Bear Crawl Heel Tag (5 minutes)

OFFENSE
DEFENSE
PRACTICE PLANS
15 Minutes

15 Minutes

BREAKDOWN
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38
PRACTICE PLAN 3

ATHLETE HEALTH
Gorilla Crawl (2 x 10 yards) 7 Minutes
(2 x 10 yards)
Review running mechanics prior
ATHLETIC Gear Runs (5 minutes) to starting the activity
10 Minutes
FOUNDATIONS Partner Mirror Drill (5 minutes) Align face to face, mimic partners
INDIVIDUAL PASSING
(1 minute)
Focus on ball carriage position

Trunk Rotation Throws (3 minutes) before rotating
Partner Step and Throw Focus on fluid arm mechanics

(4 minutes)
RUNNING & RECEIVING
OVERVIEW
Progressive Run Through Catch

(5 minutes)
5-Yard Quick Game (6 minutes)
Make sure to secure the ball 30 Minutes
with 5 points of pressure
KICKING & PUNTING
Straight Line Approach Drill Maintaining balance in a
(Punting) (5 minutes) stationary position
PREP FOR CONTACT

Shoulder stability, bent knees,
Bear Crawl (3 minutes) hip sink, spinal positioning
Keeping the hips up means
Crab Crawl (3 minutes) postural strength and positioning
through movement
PRACTICE PLANS

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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39
PRACTICE PLAN 4

1 0 + ASCTA
ATHLETE HEALTH
Jumping Jacks (15x)
Focus on two-foot landing
ATHLETIC 180 Jump Squats (2 minutes) technique
FOUNDATIONS Get up, Chop, and Go (3 minutes) Great drill for movement
transitions 10 Minutes
Focus on balance, agility and
X-Drill (5 minutes) change of direction
INDIVIDUAL PASSING
SKILLS Meet in the Middle Grip Drill Work on ball carriage position
(2 minute)
Focus on posture and
Fade Routes (4 minutes) follow through

Slant Routes (4 minutes) follow-through
OVERVIEW
RUNNING & RECEIVING
Practice footwork and arm/hand
Deceleration Drill (4 minutes) placement on the catch 26 Minutes
Receivers run 5-yard
5-Yard Quick Game (6 minutes) pass concepts
PREP FOR CONTACT
Maintain posture, deep knee
Elevator Drill (2 minutes) bend, keep leverage advantage
Spinal posture, ability to
Elephant Walk (2 minutes) stay square and level, bend
knees, hip sink
Shoulder stability, bend knees,
Monkey Walk (2 minutes) hip sink, spinal posture
PRACTICE PLANS
OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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40
PRACTICE PLAN 5

ATHLETE HEALTH
Reverse Lunges (2 x 10 yards) 7 Minutes
(2 x 10 yards)
ATHLETIC Run-Shuffle-Run (5 minutes) Use yard-markers or cones

10 Minutes
FOUNDATIONS Position Tag (5 minutes)
Have players carry a football
during the activity
INDIVIDUAL PASSING
(1 minute)
Start with ball in good ball

Stationary Throws (3 minutes) carriage position
3-Step Drop and Throw (4 minutes) Drop-Cross-Plant and Throw
RUNNING & RECEIVING

Mesh Read and React (5 minutes) Focus on reading the block
OVERVIEW
Gap Drill (5 minutes) Follow coaches direction and cut 30 Minutes
KICKING & PUNTING

Groups of 3 work well with kicker,
2-Step Kicks (5 minutes) holder, receiver rotating
PREP FOR CONTACT
Maintain strong posture, do not
Pummeling (3 minutes) get broken down by teammate,
dig for position
Log Rolls (2 minutes) Keep core tight and use to roll,

not extremities
Hand Fighting (2 minutes) Work to gain wrist control

PRACTICE PLANS

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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41
PRACTICE PLAN 6

1 0 + ASCTA
ATHLETE HEALTH
Jumping Jacks (15x)
Good time to also work on
ATHLETIC Quick-Feet Reaction (4 minutes) contralateral arm movement
Scatter Run (6 minutes) Focus on speed, stamina and
breathing
INDIVIDUAL PASSING
SKILLS Cross, Plant and Throw (4 minutes) Introduce footwork mechanics
Crossing Routes (4 minutes) Start with simulated snap
Curl Routes (4 minutes) Start with simulated snap
RUNNING & RECEIVING

27 Minutes
Globetrotter (4 minutes) Focus on catching the football
OVERVIEW
Distraction Drill (4 minutes) Focus on the tip of the ball
PREP FOR CONTACT

Forward Roll to Sprint (2 minutes) Fluid transitions of movement
Both hands and feet on ground,

Bear Crawl Heel Tag (5 minutes) make sure your core is tight

OFFENSE
DEFENSE
PRACTICE PLANS
15 Minutes

15 Minutes

BREAKDOWN
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42
PRACTICE PLAN 7

ATHLETE HEALTH
(2 x 10 yards)

Use yard lines if an agility ladder
ATHLETIC Agility Ladder (2 minutes) is not available
FOUNDATIONS 5-10-5 Touch the Line (4 minutes) Use yard lines or cones 10 Minutes
Squat (4 minutes) Lateral High knee shuffle
INDIVIDUAL PASSING
(1 minute)

RUNNING & RECEIVING

OVERVIEW
Running Back Stance and Start Emphasize athletic 2-point stance,

(3 minutes) no false step
Toss Drill (5 minutes) See the ball into your hands

30 Minutes
KICKING & PUNTING
Multi-Step Approach Kicks Use somewhere between 6 and 12
(5 minutes) approach steps
PREP FOR CONTACT
Control hip spacing, arm
Body Lock Game (4 minutes) clamp, strong grip, generate
lift from hips
The Bear (4 minutes) Maintain balance through core
Bear Crawl Heel Tag (4 minutes) Play in a confined space

PRACTICE PLANS

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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43
PRACTICE PLAN 8

1 0 + ASCTA
ATHLETE HEALTH
Jumping Jacks (15x)
Work on balance in various
ATHLETIC 4-Way Balance (5 minutes) orientations
Create a defined playing area
Army-Navy Game (5 minutes) of approximately 15-20 yards
INDIVIDUAL PASSING
(1 minute)

Lateral Partner Throws (3 minutes) and follow through
Work on plays right out
3 vs. 3 Scrimmage (5 minutes) of the playbook
RUNNING & RECEIVING
Mesh (4 minutes) Focus on making a pocket
25 Minutes
OVERVIEW
Focus on finishing the catch and
Distraction Drill (5 minutes) securing the ball
PREP FOR CONTACT
Gorilla Crawl (2 minutes) hip sink, spinal positioning
Shoulder stability, knee bend,
The Bear (3 minutes) hip sink, resist force and
control pressure
Shoulder stability, spinal posture
Push-Up Slapsies (2 minutes) and strength, stay square

OFFENSE
PRACTICE PLANS
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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44
PRACTICE PLAN 9

ATHLETE HEALTH
(2 x 10 yards)
Straight Leg March Hamstring
Stretch (2 x 10 yards)
ATHLETIC Bird Dog (2 minutes) Reach as far forward as possible
FOUNDATIONS Diagonal Chop and Reach Alternate balancing on each leg 10 Minutes
(3 minutes)
Change of Direction Cone Weave Focus on hip level and change
(5 minutes) of direction
INDIVIDUAL PASSING
SKILLS Horizontal L to Vertical L Use a ball and work on
(1 minute) correct posture
10-Yard Intermediate Game Review ball carriage and arm
(10 minutes) mechanics
RUNNING & RECEIVING

OVERVIEW
Catch the ball at its highest point,

High Ball Drill (4 minutes) index fingers and thumbs together
10-Yard Intermediate Game Focus on acceleration and
(see above) deceleration
30 Minutes
KICKING & PUNTING
Catch and Mold (2 minutes) Position the ball for the drop
Focus on an accurate drop

Partner Punts (4 minutes) and step
PREP FOR CONTACT
Grip strength, fight pressure
Hands Fighting (3 minutes) with pressure
Seal Crawl (3 minute) Use upper body to drag yourself
Keep those hips up during
Crab Crawl Slapsies (3 minutes) the game
PRACTICE PLANS

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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45
PRACTICE PLAN 10

1 0 + ASCTA
ATHLETE HEALTH
WARM-UP Arm Circles (2 x 10 yards)
Jumping Jacks (15x)
ATHLETIC X-Drill (5 minutes) Focus on footwork

Run-Shuffle-Run (5 minutes) Focus on sinking hips and change
of direction
INDIVIDUAL PASSING
(1 minute)
Encourage creativity and
Ultimate Football (8 minutes) throwing from different
orientations
RUNNING & RECEIVING
OVERVIEW
Catch the ball with arms fully 25 Minutes
Long Arm Drill (5 minutes) extended, thumbs and index
fingers together
Coaches try to knock the ball
Coaches Knockout (3 minutes) loose from players
PREP FOR CONTACT
Core strength, body control, do
Hollow Rolls (2 minutes) not let upper body get out ahead
of lower body
Keep the hips up with a
Crab Crawl Toe Touch (4 minutes) strong core

OFFENSE
PRACTICE PLANS
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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46
PRACTICE PLAN 11

ATHLETE HEALTH
Gorilla Crawl (2 x 10 yards) 7 Minutes
(2 x 10 yards)
Straight Leg March Hamstring
Stretch (2 x 10 yards)
Shorten or lengthen the distances
ATHLETIC Flying 20 or 30 (4 minutes) based on players’ readiness
FOUNDATIONS Hip Flips Backpedal (3 minutes)
Focus on maintaining speed
and balance 10 Minutes
Allow players to go at their own
T-Drill (3 minutes) pace to get the footwork down
INDIVIDUAL PASSING
SKILLS Hip Drops (1 minute) Practice balance and posture
Snap the towel in the

Towel Drill (2 minute) follow through
Focus on balance all the
Cross, Plant and Throw (4 minutes) way through
RUNNING & RECEIVING
OVERVIEW
Mesh Read and React (5 minutes) Read your blockers
Focus on the trajectory of

Pat and Go Drill (5 minutes) the football 30 Minutes
KICKING & PUNTING
Punt 500 (5 minutes) Divide up into groups of 4 or 5
PREP FOR CONTACT

Bear Crawl (2 minute) hip sink, spinal positioning
Spinal posture, ability to stay
Elephant Walk (2 minute) square and level, bend knees,
hip sink
Keep those hips up during
Monkey Walk (2 minute) the game
PRACTICE PLANS
Gorilla Crawl (2 minute) Start in a squat position

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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47
PRACTICE PLAN 12

1 0 + ASCTA
ATHLETE HEALTH
Cone Jumps/Line Jumps
(2 x 10 yards)
7 Minutes
High Skips (2 x 10 yards)
Jumping Jacks (15x)
ATHLETIC 5-10-5 Touch the Line (3 minutes)

Focus on fluid deceleration
and burst
FOUNDATIONS
Partner Mirror Drill (3 minutes) Align face to face, mimic partner 10 Minutes
Set clear boundary lines to
Flag Tag/Hip Tag (4 minutes) define the playing area
INDIVIDUAL PASSING
(1 minute)
Focus on posture and follow

Spot Throws (2 minutes) through
3 v 3 Scrimmage Passing Only All players have to rotate
(9 minutes) and play QB
OVERVIEW
RUNNING & RECEIVING
Work on eliminating any 25 Minutes
Dual Leg Dominance (5 minutes) extra steps
3 v 3 Scrimmage Passing Only

(see above)
PREP FOR CONTACT
Knee Wrestling (4 minutes) Work on balance and leverage
Great way to work core
Bear Crawl Tip Over (4 minutes) strength and balance
PRACTICE PLANS
OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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FOOTBALL
DEVELOPMENT
MODEL
usafootball.com/fdm
PRACTICE
PLANS
12+
ADVANCE & COMPETE
50
PRACTICE PLAN 1

1 2 + A D VA N C E & C O M P E T E
ATHLETE HEALTH
DYNAMIC Neck/Shoulder Rolls (30 seconds)
7 Minutes
(2 x 10 yards)
Switch hand/leg after
ATHLETIC Balance Strides (10x each leg) every fifth rep
FOUNDATIONS Bear Crawls (4 minutes) Only hands and toes should
12 Minutes
touch the ground
Use yard lines if a ladder is
Agility Ladder (6 minutes) unavailable
INDIVIDUAL PASSING
(1 minute)

1-Step Drop and Throw (3 minutes) before throwing
Shoulder pointed at the
Stationary Throws (3 minutes) target, feet parallel to target
OVERVIEW
RUNNING & RECEIVING

Receiver Stance and Start Emphasize athletic 2-point stance 25 Minutes
(5 minutes) with even weight distribution
Catch, Wrap and Step (5 minutes) See the ball into the hands
PREP FOR CONTACT

Shoulder Rolls (Forward and Review the skill, players work
Backward) (2 minutes) with a partner
Greco-Roman Rolls (3 minutes) Great clamp, strong grip

Great way to build upper
Seal Crawl Relay (3 minutes) body strength

PRACTICE PLANS

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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51
PRACTICE PLAN 2

1 2 + AS
ATHLETE HEALTH
WARM-UP
DTA
Lunge with a Twist (2 x 10 yards)
VAGNEC E4 & C O M P E T E
Straight Leg Bounds (2 x 10 yards)
Jumping Jacks (15x)
Focus on fluid movement
ATHLETIC Lateral Shuffle and Roll (3 minutes) transition
FOUNDATIONS Three-Player Roll and Weave Encourage players to work as a
(3 Minutes) unit, get a flow going 12 Minutes
Make sure players understand
L-Drill (6 minutes) the pattern before beginning
INDIVIDUAL PASSING
SKILLS Hip Drops (1 minute) Get a solid base and balance
Get the shoulder pointed

Trunk Rotation Throws (3 minutes) at your target
Cross, Plant and Throw (4 minutes) Good balance with footwork
OVERVIEW
RUNNING & RECEIVING
Low Ball Drill (4 minutes) Secure the ball after the catch
Catch, Wrap and Step (3 minutes) Reinforce ball security 30 Minutes
KICKING & PUNTING

Straight Line Approach Drill Maintain balance in a
(4 minutes) stationary position
Works well in groups of 3 with a
Partner Kicks (4 minutes) kicker, holder and shagger
PREP FOR CONTACT
Forward Roll to Sprint Relay Fluid movement transitions
(4 minutes) are key
Hand Fighting (3 minutes) Work to gain wrist control
PRACTICE PLANS

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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52
PRACTICE PLAN 3

ATHLETE HEALTH
7 Minutes
(2 x 10 yards)

Think explosion and focus on
ATHLETIC Jump Squats (2 minutes) deceleration mechanics
FOUNDATIONS Push-Up Slapsies (2 minutes) Great for upper body strength
11 Minutes
Keep the head level and
Partner Mirror Drill (3 minutes) center low
Define the playing area
Bear Crawl Heel Tag (4 minutes) prior to starting
SKILL PASSING
FOUNDATIONS Don’t Cross the Line (1 minute)
Start by using a towel to simulate
the throw
Focus on good separation, equal
Stationary Throws (2 minutes) and opposite
OVERVIEW
Start with feet parallel to target,

1-Step Drop and Throw (3 minutes) get good rotation
RUNNING & RECEIVING
Mesh with Step-Over (5 minutes) Focus on secure ball-exchange
25 Minutes
Progressive Turn and Catch Turn and locate the football
(5 minutes)
PREP FOR CONTACT
Great way to build full-body
Burpees (20X) strength
Keep the hips up for postural
Crab Crawl (3 minutes) strength and positioning
through movement
Forward Roll to Sprint Relay Focus on fluid movement
(4 minutes) transitions
PRACTICE PLANS

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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53
PRACTICE PLAN 4

1 2 + AS
ATHLETE HEALTH
WARM-UP
DTA
Jumping Jacks (15x)
Same coaching point as
W-Drill (3 minutes)
ATHLETIC “L-Drill” below
Don’t focus too much on
FOUNDATIONS L-Drill (3 minutes) speed yet; focus on 9 Minutes
change-of-direction skills
Lily Pad Jumps and Hops Focus on maintaining balance;
(3 minutes) try it with eyes closed
INDIVIDUAL PASSING
SKILLS QB-RB Exchange (2 minutes)
Start by practicing the exchanges
and progress to running full plays
OVERVIEW
RUNNING & RECEIVING
Catch football with pinky
Low Ball Drill (4 minutes) fingers together
Drop the hips and bend the knees,
Deceleration Drills (4 minutes) short choppy steps
31 Minutes
KICKING & PUNTING
Freeze at the point of the
Plant-Foot Drills (4 minutes) plant-foot to check for mechanics
Focus on ball position prior
Catch and Mold (Punt) (3 minutes) to the drop
PREP FOR CONTACT
Maintain posture, deep knee
Elevator Drill (3 minutes) bend, keep leverage advantage
Spinal posture, ability to
Elephant Walk (3 minutes) stay square and level, bend
knees, hip sink
PRACTICE PLANS

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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54
PRACTICE PLAN 5

ATHLETE HEALTH
7 Minutes
(2 x 10 yards)
Arm Slaps/Hugs (2 x 10 yards)
Flying 20 or 30 (2 x 10 yards)
Hold each position for
ATHLETIC Bird Dog (2 minutes) 5-10 seconds
FOUNDATIONS 5-10-5 Touch the Line (5 minutes) Focus on change of direction
12 Minutes
with fluid movement
Coaches choice (quick feet,
Agility Ladder (5 minutes) short hops, etc.)
SKILL PASSING
FOUNDATIONS Towel Drill (1 minute) Loosen up the arms and shoulders

Encourage creativity and
Ultimate Football (8 minutes) throwing from various body
OVERVIEW
orientations
RUNNING & RECEIVING
Catch ball at its highest point 25 Minutes
High Ball Drill (4 minutes) with index fingers and
thumbs together
Outside Arm Drill (3 minutes) Review the five points of pressure
PREP FOR CONTACT

Hand Fighting (3 minutes) Try to gain wrist control
Each player will have one

Body Lock Game (4 minutes) over-hook and one
under-hook

PRACTICE PLANS

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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55
PRACTICE PLAN 6

1 2 + AS
ATHLETE HEALTH
WARM-UP
DTA
Burpees (10x)
Jumping Jacks (15x)
Three-Player Roll and Weave Encourage players to
ATHLETIC (4 minutes) communicate and work together
FOUNDATIONS W-Drill (5 minutes)
Make sure players are
comfortable with the pattern 12 Minutes
before starting
Diagonal Chop and Reach Balance on one leg and reach
(3 minutes) with the opposite arm
INDIVIDUAL PASSING
SKILLS QB Cone Shuffle (3 minutes) Keep head and eyes up
Focus on equal and opposite

Stationary Throws (2 minutes) separation
Focus on the follow-through
5-Yard Quick Game (5 minutes) with balance
OVERVIEW
RUNNING & RECEIVING
Catch ball with arms fully
Long Arm Drill (4 minutes) extended and thumbs together
Secure the ball with 5 points
5-Yard Quick Game (see above) of pressure
29 Minutes
KICKING & PUNTING

Catch and Mold (2 minutes) Position the ball for the drop
Focus on an accurate drop

Partner Punts (5 minutes) and step
PREP FOR CONTACT
Forward/Backward Shoulder Rolls Ability to roll off center line but
(4 minutes) stay on a straight line
Bear Crawl Heel Tag (4 minutes) Hold the core strong
PRACTICE PLANS

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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56
PRACTICE PLAN 7

ATHLETE HEALTH
7 Minutes
(2 x 10 yards)
Flying 20 or 30 (2 x 10 yards)
Use various crawls
ATHLETIC Animal Relay (5 minutes) (bear, crab, seal, etc.)
FOUNDATIONS Don’t focus too much on speed;
10 Minutes
T-Drill (5 minutes) focus on fluidity of movement
SKILL PASSING
FOUNDATIONS Arm Flaps/Arm Circles/Arm Slaps
(1 minute)

3 v 3 Scrimmage Passing Only All players rotate at QB; use

(8 minutes) defined, smaller area
RUNNING & RECEIVING

27 Minutes
OVERVIEW
Focus on footwork and

Toss Drill (5 minutes) leading the target
Mesh Read and React (5 minutes) Focus on reading the block
PREP FOR CONTACT

Flip the hips and reconnect on
Wrestler’s Spin (3 minutes) the other side of your partner
Control hip spacing,
Body Lock Game (3 minutes) arm clamp, strong grip,
generate lift from hips

OFFENSE
PRACTICE PLANS

DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
usafootball.com/fdm
57
PRACTICE PLAN 8

1 2 + AS
ATHLETE HEALTH
WARM-UP
DTA
Arm Circles (2 x 10 yards)
Jumping Jacks (15x)
Do five reps then explode
Balance Strides (2 minutes) forward and make a quick cut
ATHLETIC Excellent drill for core strength
FOUNDATIONS Burpees (2 minutes) and muscular endurance
10 Minutes
Start by setting up four cones,
X-Drill (6 minutes) each 5 yards apart in a square
INDIVIDUAL PASSING
SKILLS Towel Drill (1 minute)
Snap the towel in the
follow through
RUNNING & RECEIVING
OVERVIEW
Colored Ball Drill (4 minutes) Focus on color of the ball
Mesh with Step-Over (5 minutes) Get the feet up
KICKING & PUNTING 30 Minutes

Have players use between 6
Multi-Step Approach (5 minutes) and 12 approach steps
Increase the challenge with
Partner Punts (4 minutes) Partner Punt Passes to work on
directional punting
PREP FOR CONTACT
Shoulder stability, knee bend,
The Bear (2 minutes) hip sink, resist force and
control pressure
Shoulder stability, spinal posture
PRACTICE PLANS
Push-Up Slapsies (2 minutes) and strength, stay square

OFFENSE
DEFENSE
20 Minutes

20 Minutes

BREAKDOWN
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58
PRACTICE PLAN 9

ATHLETE HEALTH
7 Minutes
Hops Forward/Backward
(2 x 10 yards)
Define the playing area
ATHLETIC Army-Navy Game (6 minutes) before starting
FOUNDATIONS Let players choose the type
10 Minutes
Animal Relay (4 minutes) of crawl (bear, seal, etc.)
SKILL PASSING
FOUNDATIONS Arm Flaps/Arm Circles/Arm Slaps Loosen up the arms and shoulders
(1 minute)
Focus on turning towards
Offset Throws (2 minutes) the target
Ultimate Football (10 minutes) Encourage creativity
RUNNING & RECEIVING

30 Minutes
OVERVIEW
Burst off the line and

Number Callout (4 minutes) run the route called
Mesh with Step-Over (5 minutes) Get the feet up
PREP FOR CONTACT

Hand Fighting Tournament Grip strength, fight pressure
(3 minutes) with pressure
Focus on taking proper angles
Angle of Pursuit Drill (5 minutes) toward ball carrier.

OFFENSE
INDIVIDUAL
PRACTICE PLANS
Work position-specific skills 10 Minutes

DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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59
PRACTICE PLAN 10

1 2 + AS
ATHLETE HEALTH
WARM-UP
DTA
Jumping Jacks (15x)
Shorten or lengthen the distances
Flying 20 or 30 (5 minutes) based on players’ conditioning
ATHLETIC Start with your feet 10 Minutes
FOUNDATIONS Quick Feet Reaction (5 minutes) shoulder-width apart, knees bent
and running in place
INDIVIDUAL PASSING
(1 minute)
Circle Drill (2 minutes) before rotating
10-Yard Intermediate Game Coaches pick the routes

(5 minutes)
RUNNING & RECEIVING
Emphasize balance in
OVERVIEW
Stop-and-Go Flow (3 minutes) deceleration movements
Burst off the ball and track
Pat and Go (4 minutes) the trajectory of the football 30 Minutes
through the air
KICKING & PUNTING
Adjust the distance based on the
Directional Punting (5 minutes) athletes’ skill levels
Partner Kicks (5 minutes) Works great in groups of three
PREP FOR CONTACT

Hollow Rolls (2 minutes) Core strength and body control
Forward Roll to Sprint (3 minutes) Fluid transitions of movement,

no flopping
PRACTICE PLANS

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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60
PRACTICE PLAN 11

ATHLETE HEALTH
WARM-UP Forwards/Backwards Run
(2 x 10 yards)
High Skips (2 x 10 yards)
7 Minutes
(2 x 10 yards)
Arm Slaps/Hug (2 x 10 yards)
Run-Shuffle-Run (2x)
Explode out of the squat and
ATHLETIC 180 Jumps (4 minutes) land balanced
FOUNDATIONS Keep the center of gravity low
10 Minutes
W-Drill (6 minutes) throughout the drill
SKILL PASSING
FOUNDATIONS Straddle the Line (2 minutes)
follow through
Snap-Catch-Drop and Throw Shoulder pointed at the target
(2 minutes)
10-Yard Intermediate Game Have athletes call the plays
(4 minutes)
OVERVIEW
RUNNING & RECEIVING

High Ball Drill (5 minutes) Start with one player in front
and a defender behind
26 Minutes
Mesh Read and React (5 minutes) Eyes up reading the defender
PREP FOR CONTACT

Spinal posture, stay square and
Elephant Walk (2 minutes) level, bend knees, sink the hips
Keeping the hips up encourages
Crab Crawl (2 minutes) postural strength

PRACTICE PLANS

OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
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61
PRACTICE PLAN 12

1 2 + AS
ATHLETE HEALTH
WARM-UP
DTA
Jumping Jacks (15x)
Use any variety of agility ladder
Agility Ladder (5 minutes)
ATHLETIC movement skills
10 Minutes
FOUNDATIONS 5-10-5 Shuffle (5 minutes)
Focus on fluid
change-of-direction skills
INDIVIDUAL PASSING
(1 minute)

Circle Drill (2 minutes) before rotating
Start by facing a partner at a
Lateral Partner Throws (4 minutes) distance of 5-10 yards
RUNNING & RECEIVING
Distraction Drill (5 minutes) Focus on the tip of the ball
OVERVIEW
Stair Step Drill (5 minutes) Eyes up - Knees Up 30 Minutes
KICKING & PUNTING
Set the target at a distance
Directional Kicking (5 minutes) appropriate to the players
skill level
PREP FOR CONTACT
Try to push your partner
The Bear (4 minutes) off balance
Pong (4 minutes) Start with 4 cones in a box shape;

great tracking drill
PRACTICE PLANS
OFFENSE
DEFENSE
15 Minutes

15 Minutes

BREAKDOWN
usafootball.com/fdm
THANK YOU ESPN
USA Football sincerely appreciates
ESPN for its support of the
Football Development Model

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FOOTBALL

WHAT ARE THESE PRACTICE PLANS?

HOW SHOULD YOU USE THE PRACTICE PLANS?

well-rounded while keeping the game fun.

PRACTICE STANDARDS AND GUIDELINES

WHAT COACHES HAVE TO SAY

T he standardized skill progression takes

CHARACTER Use TrueSport Teamwork

DYNAMIC Straight Leg March (2 x 10 yards)

My Gears (3 minutes) 1st gear is slow; 4th gear is

HYDRATION BREAK 2 Minutes

Catch and Step with Partner Focus on the footwork

PREP FOR CONTACT

Feel free to experiment with

Set boundary lines and make the

HYDRATION BREAK 2 Minutes

TEAM Work team and position-specific

TEAM Work team and position-specific

COOL DOWN/ Reinforce Teamwork Lesson

CHARACTER Use TrueSport Teamwork

Lateral Shuffle (2 x 10 yards)

HYDRATION BREAK 2 Minutes

Learning to Fall Forward/Backward Start in an athletic stance

HYDRATION BREAK 2 Minutes

TEAM Work team and position-specific

TEAM Work team and position-specific

COOL DOWN/ Reinforce Teamwork Lesson

CHARACTER Use TrueSport Hydration

DYNAMIC Lateral Shuffle (2 x 10 yards)

ATHLETIC Jump/Hop Relay (3 minutes) Focus on balance and control

HYDRATION BREAK 2 Minutes

Focus on pointing the shoulder

RUNNING & RECEIVING

KICKING & PUNTING

Partner Punts (4 minutes) Focus on the kicking motion,

Log Rolls (3 minutes)

HYDRATION BREAK 2 Minutes

TEAM Activity to consider  Ultimate

Work team and position-specific

CHARACTER Use TrueSport Hydration

Jumping Jacks (10x)

HYDRATION BREAK 2 Minutes

Focus on leading the running

Toss Drill (see above)

Mousetrap (5 minutes) Start in an athletic stance

HYDRATION BREAK 2 Minutes

TEAM Work team and position-specific

TEAM Work team and position-specific

COOL DOWN/ Reinforce Hydration Lesson

CHARACTER Use TrueSport Sportsmanship

DYNAMIC Skipping (2 x 10 yards)

Lateral Shuffle (2 x 10 yards)

HYDRATION BREAK 2 Minutes

Trunk Rotation Throws Focus on getting the shoulder

RUNNING & RECEIVING

PREP FOR CONTACT

Have the players choose

Learning to Fall Side to Side Allow beginners to start

HYDRATION BREAK 2 Minutes

TEAM Work team and position-specific

TEAM Work team and position-specific

COOL DOWN/ Reinforce Sportsmanship Lesson

CHARACTER Use TrueSport Sportsmanship

T he standardized skill progression takes