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FIRST HE WAS BORN....THEN HE WAS BUILT!"ON A MISSION TO BE WHAT I'M DESTINED TO BE"

shhhh. this is where you will find achylles archives. the secrets to ACHYLLES is on this page.

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QUOTE:

 THE ONLY EASY DAY WAS YESTERDAY.PAIN IS WEAKNESS LEAVING THE BODY.

HOW THE HELL YOU GONNA STOP ME, WHY IN THE WORLD WOULD YOU TRY, I GO HARD FOREVER, THAT'S JUST HOW I'M DESIGNED, THAT'S JUST HOW I WAS BUILT, SEE THE LOOK IN MY YOU CAN TAKE ALL OF THIS FROM ME, AND I'M STILL GONNA SURVIVE.

COWARDS NEVER GET STARTED. AND THE WEAK DIE ALONG THE WAY!

ACHYLLES  WORKOUT RUNNING BACK DRILLS

Running Back Drills:

Running Back Agilities Drills:

High knee running over bags

Purpose

·         To develop high knee running and body awareness.

·         Improve Ball Security

Description

Have 5 square bags placed accordingly.

Have a back run (full speed) over each bag in succession.

Coaching Points

·         Runners should keep eyes downfield and knees high.

·         Violent explosive high knee running.

·         Going for every yard - step on, over or around would be tackler

·         Check also for proper ball carrying throughout the whole drill

·         Equipment

·         Balls

·         5 square bags

 

Zig-Zag Run drills

Purpose

·         To develop hip flexibility, body balance, and increase body control.

Description

Place 3 to 5 players 5 yards apart in a straight line.

The ball carrier will start at one end of the line and "Zig-Zag" between the players.

The runner should keep eyes up, drop hips to change direction, gather (no stutter steps) before direction change, head north and south and accelerate.

Coaching Points

·         Protecting the ball

·         Body balance and control

·         No stutter steps

·         "Use all cleats" - plant outside foot in original direction.

·         Knee over planting foot

·         Explode off planted foot quick

Equipment

·         Balls

eventually

·         cones or

·         slalom poles

Rope drills

Checker Board

Purpose

·         The ropes can be added to almost any drill.

·         Besides the sleds, it is the most important device.

·         Therefore, it must be utilized.

Description

·         Bunny Hop

Each player will hop (both feet on ground-together-then jump) hitting every hole.

·         Checker Board

Each player will hop (same technique as bunny hop) checker boarding hitting 1 space and then jumping 45° to another hole. The zig-zag will continue until space of stepper is covered.

·         High Stepper

Each player will high step the entire distance stepping into each space separately churning the legs. This will be the left foot on the left side each time it comes down and the right foot on the right side.

·         Cross Over

The cross over is moving down the ropes alternating right foot to left side, left foot to right side, right foot to left side, etc.

Coaching Points

·         All backs must carry a football during drill.

·         Get good height and arm action.

·         Move as quickly as possible.

·         Running movement should be smoth and rhythmic.

·         Check also that ball is always held correctly.

Equipment

·         Rope

·         Balls


Freeze drill

Purpose

Teaches proper first step. (Step and Hold [Freeze])

Description

Straight ahead

right leg - left arm

left leg - right arm

45° Step (fire step)

Fire rt. - left arm

Fire lt. - right arm

Pull - (lateral)

Pull rt. - left arm

Pull lt. - right arm

Crossover - (lateral) - Same arm & leg

Crossover left leg - left arm

Crossover right leg - right arm

Coaching Points

Stress correct arm action and foot-placement. Also check for good stance, RB shouldn't give away where he will step.

 

Stance and start drill

Purpose

·         Teach 90° sweep cut

Description

Set 4 cones in a square of 3 to 5 yards size.

Let players walk/run around performing a 90° cut at each corner.

·         walk through

·         1/2 speed

·         fast as you can under control

Coaching Points

Emphasize

·         staying low,

·         planting and pushing off the outside foot

Equipment

·         4 cones

·         Balls


Jump-Cut Drill

Purpose

·         To improve the ability of the runningback to attack the line-of-scrimmage full speed and adjust to the opening in the last split of a second without loosing to much time.

·         Especially useful for the zone play.

Description

Set 4 cones in a row about 3 feet apart. (Put 2 more cones about 3-6 feet behind the outside cones)

Runningbacks starts about 4 to 5 yards away and approaches the middle gap.

when he almost reaches the cones he plants both feet - more than shoulder width apart - and moves over (jumps) to the gap to the left or right without turning hips or shoulders.

then he accelerates straight forwards for another 5-6 yards.

Tips

·         increase speed of approach slowly

·         walk through

·         1/2 speed

·         fast as you can under control

·         Add QB and Handoff and adjust starting position

·         first predefine the gap they should move over to,

·         then coach gives them a signal as late as possible.

·         or - if you have enough players - let 2 players with shields stand close behind the outside gaps and let one of them step out of that gap when the runningback plants his feet.

·         you can use additional cones or towels to make the path more visible for the players

Coaching Points

Emphasize

·         staying low

·         quick movement - runningback cannot get stuck in his plant

·         hips and shoulders should always point downfield

·         good accelleration downfield afer the "jump-cut"

Equipment

·         4-6 cones

·         Ball(s)

·         eventually 2 shields



Running Back Run Blocking Drills:


Shoulder block (progression)

Purpose

Teach and improve the shoulder-block technique.

Description

Surface

Fit into bag with shoulder and forearm of block.

The blocking surface is the shoulder, chestplate and forearm, keep butt down, back straight and eyes up.

Strike a blow

6 point stance in front of bag with helmet 6" away from bag.

Push off with legs delivering blow with forearm and shoulder sliding head to side of bag.

Roll hips so beltbuckle hits ground first - eyes up.

Step and Hit

2 point stance 1 step from bag.

Step with opposite foot of shoulder block, deliver blow and hold.

Coach check for correct position: Butt down, back straight, eyes up.

Run and Hit

2 point stance 5 yards from bag.

Run to bag, deliver blow and drive through bag.

STAY LOW!

Want to do 3 reps each shoulder for this drill.

Coaching Points

The make sure that shoulder and forearm hit simultaniously, and that the back is straight so that the power of the legs will add to the force of the blow.

Equipment

Bags


Specific Blocks

Purpose

·         Teach blocking techniques in conjunction with specific plays.

·         Prepare players for actions/reactions of defenders.

Description

Use stand up bags for aiming at and hitting.

Explain situation and play for each specific block you want to install. Teach blocks against all expectable reactions by defender.

Coaching Points

Make sure players take the correct path to the defender and run under control so that they still can react to movements of the defenders.

Equipment

·         Bags

·         Line strip

 

Running Back Pass Blocking Drills:

Pass protection drill

Purpose

·         To develop pass blocking skills in the five and seven step dropback game.

Description

Align running backs in a two point stance in a split back position.

Linebacker will align in an outside rush position.

The first linebacker will rush the QB on the whistle command, on the second whistle the running back will get in position for the second rusher.

Each player will engage two separate defenders

Coaching Points

·         Blocker should meet LB on his path to the QB as close to the LOS as possible.

·         Blocker should always stay in a balanced position

·         Create awareness of the pocket area.

·         Create good hand-eye coordination in pass protection.

Equipment

·         Cones

·         Line strip



Blitz pickup

Purpose

·         To teach the correct positioning and reading progression to pick up the most dangerous blitzing defender

Description

set up 3 (C-G-T) to 5 (T-G-C-G-T) standup dummies as Offensive Linemen

have 2 to 3 defenders lineup as possible blitzers

have RB lineup at his position

coach stands behind RB and signals which defender should blitz

on command, the RB steps his first 2 steps as if the innermost defender would blitz, on these two steps he reads who is actually coming, adjusts to him and blocks him as close to the LOS as possible

Coaching Points

Reading Progression is from inside out

First 2 steps are short but forward towards the innermost possible blitzer (he has the shortest way to the QB)

RB should meet blitzer as close to LOS as possible (don't let the defender come to you)

RB has nevertheless to stay under control (he must not miss the blitzer)

As the skills of the RBs improve make it more difficult:

·         have one or more defender fake the blitz

·         let more than one defender blitz and make sure the RB blocks the correct one

·         build in a rule what the RB has to do if nobody blitzes

Variations:

·         plus QB so the RBs get a better feeling for their position in relation to the QB

·         two RBs at a time (including the QB)

·         if your TE is also passblocking on some schemes add him and call complete plays so the RB have to know if he's blocking or going out on a route.

Equipment

·         3 to 5 Standup Dummies

·         Ball if with QB

·         eventually shields for the blitzers


Running Back Ball Handling Drills:

Strip Drill

Purpose

·         To develop awareness of ball security during violent running.

·         Improve secure hand off technique

Description

Form 2 lines of players facing each other 1 yard apart.

QB will hand the ball off to the runner who will run between the 2 lines.

The runner will align at a depth and area he normally runs from.

The players in the two lines will try to strip the ball from the runner.
The runner will explode through the lines and sprint 10 yards past the last defender.

Coaching Points

·         Correct hand off pocket

·         Proper ball carrying in traffic

·         Body balance.

·         Fighting through tackles

·         Keep legs pumping

·         Low center of gravity

·         Run behind your pads

Equipment

·         12th man players form 2 lines

·         QB

·         Balls

 

Ball Exchange Drill

Purpose

·         Teach and improve correct arm position for hand offs.

·         Improve ball handling.

Description

Form two line facing each other about six to eight yards apart, one player gets a ball.

On command the first players of each line start running at each other.

When they meet they execute an exchange of the ball accordingly to proper hand off technique at that moment the next player starts to get the next hand off and hand off the ball to the next player coming at him.

Execute drill to both sides.

Coaching Points

Emphasize proper technique over running speed, but work toward quicker exchange.

Equipment

·         Ball

 

Handoff drill

Purpose

·         Teach and improve the Hand Off phase on actual plays.

·         Also works on correct execution and timing in the pre Hand Off phase of your plays.

Description

Mark Offensive Line with Linestrip or cones.

Quarterback lines up behind "center". The Running back lines up according to the play for which this hand off is to be practiced. (If with motion like on the example picture, the RB goes in motion - just as if running the play).

On snap-count from QB the RB runs his path, QB opens according to the play, moves to the mesh-point and hands off the ball.

The RB takes the hand off with correct technique and continues the play until he is at least 5 yards across the LOS

If necessary mark aim point and path

Every back is coached and gets reps.

Coaching Points

·         Allow for several reps in a short period of time.

·         Run from all positions you run hand off-plays from - always stay related to actual plays in playbook.

·         Demand precision

Equipment

·         Ball

·         Linestrip

·         Cones


Pitch drill

Purpose

·         Teach and improve the pitch-phase on actual plays.

·         Also works on correct execution and timing in the pre-pitch phase of your plays.

Description

Mark Offensive Line with Linestrip or cones.

Quarterback lines up behind "center". Runningback lines up according to the play for which this pitch is to be practiced. (If with motion like on the example picture, the RB goes in motion - just as if running the play).

On snap-count from QB the RB runs his path, QB opens according to the play and pitches the ball.

The RB catches the pitch and continues the play until he is at least 5 yards across the LOS

If necessary mark aim point and path

Every back is coached and gets reps.

Coaching Points

·         Allow for several reps in a short period of time.

·         Run from all positions you run pitch-plays from - always stay related to actual plays in playbook.

·         Demand precision

Equipment

·         Ball

·         Linestrip

·         Cones

Ball Security Drill

Purpose

·         This Ball Handling Drill works ball security, balance, and using the arm as a part of the RB’s tripod when falling to the ground to gain more yards.

Description

The RB should start in a single arm bear crawl position with his right hand down in the middle of the bags and his feet spread just slightly further than shoulder width apart. He should be holding a ball in his left arm, with his elbow in close to his rib cage and the ball high and in tight to the chest covering all the pressure points properly. Have a teammate or assistant coach stand behind the running back as he is in this position try to knock the ball out from behind. This works proper ball positioning from a different angle than the RB is used to.

At the whistle, the RB should step over the bags in a clockwise rotation. Right foot, then left foot. He should continue to move over the bags, as aligned in the diagram, until he has finished through two or three times. As he reaches his final movement and the starting spot, he should sprint forward ten yards. This will work getting your balance as you fall to the ground, keeping your feet moving, and getting back into the running position to gain yards. Once the group has been through one time, change hands and move counter clockwise.

Variation

For additional ball security work, have three players stand outside the RB around the three openings of the bags. As the RB is moving, the players can hit the ball from behind. Stress that these players do not grab the ball, only knock at it. If the RBs have problems holding onto the ball, have them do additional conditioning or some sort of punishment for each fumble.

Coaching Points

·         Proper ball security

·         Keep the feet moving!

·         Keep the head up

 

Running Back Running Drills:

Sideline running drill

 

Purpose

To develop sideline running

Description

Have 2-3 players with shields line up 3 yards from the sideline and five yards apart.

Have a back run (can catch a pass) and work upfield near the sideline.

The defenders will each give a high or a low blow delivery.

The runner, against a low blow delivery, will:

·         Keep toes pointed upfield

·         Give with his hips

·         Plant sideline foot upfield and explode

·         Field foot must not cross over

The runner, against a high blow delivery, will:

·         Utilize shoulder-arm strength

·         Put weight on sideline foot

·         Push inside to give blow do defender (rip technique)

·         Plant field side foot upfield - near cross over

Coaching Points

·         Ball security

·         Violent running

·         Going for every yard - never run out of bounds

Equipment

·         Shields

·         Sideline


Daylight inside

Purpose

·         To work on the runningback's ability to find the open gap (daylight) and hit that hole hard and confident.

Description

Setup:

·         Mark an offensive line with pylons or linestrip.

·         Place 3 players on the defensive side (about 1 yard behind the LOS) at the designated point of attack: one exactly at the P-O-A, the other 2 left and right of him about 1-2 feet apart.

·         Runningback lines up in his normal position

·         Coach signals to the "shields" which one should "open"

Excecution:

Runningback will run his normal path with ball (Variation: Use a Quarterback to hand off the ball to add even more real live to the drill)

when Runningback is about 1 yard away from the LOS the shield-holder that should open steps 2 steps back while the other two will take one step forward. (Variation: Shields slide to left or right 1-2 steps to present one opening gap.)

The runningback adjusts his path (cuts) to hit the opening and attacks the "opening" shield and cuts off of this shield and continues about 3-5 yards further downfield.

Coaching Points

·         Runningback should always attack designated Point of Attack hard and fullspeed.

·         Runningback shouldn't slow down when closing in on the pads - there will be an opening!

·         Hips and shoulders should always point downfield.

Equipment

·         Ball(s)

·         3 Shields

·         Pylons or

·         Linestrip

 

Daylight outside

Purpose

·         To work on the runningback's ability to find the open gap (daylight) on sweep plays and hit that opening hard and confident.

Description

Setup:

·         Mark an offensive line with pylons or linestrip or at least the Tackle/Tight-End position on the playside.

·         Place 3 players on the defensive side (about 1 yard behind the LOS) to the designated playside: one about 2 yards outside the Tackle/Tight-End position, the other two outside about 3-4 yards apart.

·         Runningback lines up in his normal position

·         Coach signals to the "shields" how many should slide fast:

·         0: all three will just slide slowly along the LOS towards the sideline leaving the area between them and the sideline open for the Runningback.

·         1: only the most outside shield will "overpersue" along the LOS towards the sideline.

·         2: only the innermost shield will slide slow.

·         3: all three shields will slide fast leaving the area between them and the Tackle/Tight-End postion for the Runningback open.

Excecution:

Runningback will run his normal sweep path with football (Variation: Use a Quarterback to hand off or pitch the football to add even more real live to the drill)

when Runningback is about the Tackle/Tight-End position the shield-holders start sliding according to the coaches signal.

The runningback continues on his path until he recognizes the opening, then he cuts towards that opening and continues downfield about 4-6 yards.

Coaching Points

·         Runningback should always run hard and fullspeed.

·         Runningback shouldn't slow down but cut fast toward the opening without loosing speed!

·         Hips and shoulders should always point point towards the sideline until the cut then upfield.

Equipment

·         Ball(s)

·         3 Shields

·         Pylons or

·         Linestrip


Tripod Drill

Purpose

·         This drill teaches the RB to use his free arm as a tripod, 'shooting' his hand down to catch his balance to gain extra yards. At the same time it makes the player concentrate on keeping the ball secure even while off balance and falling.

Description

·         The players have the ball at the starting line.

·         At the whistle the player leans forward so that his hand touches the ground and runs forward.

·         He switches the ball between hands on every step while alternating which hand he shoots out to the ground.

·         Goes for 15yds in this manner then sprints the final 10yds.

Coaching Points

·         It is a hard drill to master and should be done very slowly at first.

·         It's important that the Running Back put as much weight as possible on the 'tripod' hand. Otherwise the drill fails to serve it's intended purpose.

·         However it will help teach a RB to use that free arm and keep moving forward better than any other 'tripod' drill I (Coach Wonders) have tried.

Equipment

·         Ball(s)



Running Back Receiving Drills:

 

Passroutes

Purpose

·         To teach and practice the correct execution of pass routes

·         To teach and practice the correct adjustments of pass routes to different actions (coverages) of the defense

Description

vs air:

set up an offensive line with standup dummies, a line-strip or pylons

let RB line up in his position

Passer (QB or Coach) lines up "behind center"

let all RB run the announced route

vs defense:

have 2 to 4 players (with shields) line up as linebackers and or defense backs

coach signals them how to act (who goes where / or man coverage)

rest as above

Coaching Points

·         check for correct path and timing

·         check for correct catching technique

·         after catch and securing the ball RB should burst upfield for at least 3 to 5 steps before slowing down and returning

·         vs defense check for correct adjustment to the coverage

Equipment

·         Balls

·         Standup dummies or linestrip or pylons

·         Shields for the defenders



Catch and run

 

Purpose

·         To develop catch-tuck-turn and run techniques and body control.

·         Ball security after a catch.

Description

Have three defenders with shields downfield in a triangle formation.

Have the backs run routes, catch - and run through the triangle.

Backs will break off of top defender in the triangle.

All three defenders will give a high or low blow delivery with the shields.

Coaching Points

·         Body control - hips turned upfield through defender after a catch.

·         Keep pad level down.

·         Ball protection while avoiding tacklers

·         Run behind your pads

Equipment

·         Balls

·         Shields (3)

 

ACHYLLES LINEBACKER DRILLS

 

Linebacker Drills

 

Linebacker Agilities

Drills:

High knees

Purpose

To develop agility, flexibility and footwork for linebackers

Description

On command LB assumes proper football position. Second command LB runs forward through bags with high knee action.

Coaching Points

Player drives off of proper foot. (Rt/Lt) Elminate false steps. Gain maximum ground on 1st step. Good high knee action with lengthening of stride.

Equipment

·         4-5 square bags

 

Wave drill

Purpose

Developing quick changes of direction, and quick reactions.

Description

Players get into a good football stance about 2 to 3 yrds apart. The coach stands in front of them, holding a ball on the ground. The coach shouts out a cadence, and when he moves the ball they start moving their feet, watching the coach, and shuffling into the indicated direction, if the coach shows pass, they drop; if he shows run, they come forward. On command the players will sprint past the coach.

As a variation you can include seatrolls (only lateral movement), i.e. every change of direction begins with a seatroll to the new direction.

Instead of a command and the final sprint, the coach can drop the football and have the players recover the fumble, or throw a more or less interceptable pass and have them run it back.

Coaching Points

Feet should always be moving and never cross on lateral movement. Players should always maintain a wide base. Quick change of direction is more important than speed on lateral movement.

Equipment

·         Ball



Square drills

Purpose

To work on footwork on all phases of linebacker play.

Description

Set up a square of about 6 by 6 yards with the cones.

The player lines up at one cone facing away from the square.

On signal the player runs to the next cone, like on a straight zone drop, then he runs forward in an 45-degree angle to the next cone, from which he drops again straight back to the last cone, from there he runs to the starting cone, on this way the coach throws him the ball to intercept it.

When all players are through, start over except do 45-degree drops and straight forward runs.

You also can include shuffle passages.

Coaching Points

Look for proper foot-technique at the change of direction. This should be a technique drill not a conditioning drill.

Equipment

·         4 cones

·         Ball(s)



Shuffle Hips Drill

Purpose

·         To develop quickness

·         and change of direction to the Linebackers,

·         keeping good Linebacker position -

·         never crossing feet.

Description

Set up 5 stand up dummys in a line about 3 yards apart. (closer: works more on the hips, farther apart works more on the shuffle) and a cone about 5 yards from the last dummy.

The player lines up at the first dummy in a good Linebacker stance, facing the coach.

On signal the Linebacker shuffles through the dummies, popping the hips as quickly as possible and continues shuffling, maintaining a good leverage position throughout the drill.

After the last dummie turn to sprint past the cone.

Coaching Points

·         This is a shuffle - quick hip drill

·         Linebacker should never cross his feet

·         Maintain leverage with shoulders down - eyes up

·         Stay tight with dummies

·         Sprinting all the way through the cone

Equipment

·         5 Stand up dummies

·         Cone


T Drill

Purpose

·         This Linebacker Drill works on conditioning and several skills that LBs must use at any given point in the game.

·         It's to work proper techniques and to put it all together. It
will also help LBs practice changing direction quickly. This does not
need to be a full-pads drill, but can be.

Description

The linebacker will start at the base of the T of cones. The cones
should all be spread about five yards apart from each other as shown.
The linebacker will sprint up to the middle cone and catch a medicine
ball at knee level. He must sink his hips and have arms out as if
taking on a cut block. You can also have a coach hold a back out
towards the LB and have the LB tap the bag down when he reaches the cone simulating the same movement.

LB sprints to the next cone. Depending on what you want to teach,
you can have him sprint directly to the cone with his shoulders
perpendicular to the line of cones, or keep the shoulders square and
crossover run as he would chasing a RB down the line. Touch the cone.

Sprint toward the far cone. A coach or player should throw a ball to
him so that he can practice moving forward and catching at the same
time. Drop the ball when reach the final cone.

Sprint toward the middle cone.

Run back as the linebacker would in dropping into pass coverage to
the back cone where he started.

Plant at the back cone and burst forward meeting the RB for a nice
form tackle.

Coaching Points

·         Sharp Cuts, keep the feet out of cement!

·         Head up and eyes forward at all times.

·         Catch the ball with proper technique.

·         Stay low when moving through the "T".
Never stand straight up.

·         Make a good form tackle.
Shoot the arms, grab cloth, keep the feet moving and hips low.

Equipment

·         Cones


 

Weave & Sprint

Purpose

·         This drill mimics the LB dropping back into coverage and reading run, so he needs to sprint up

Description

Start the LB moving at an angle. The LB should always stay facing forward towards the QB, while moving backwards. This movement is called a Weave Step and he should not be backpedaling. The feet need to take him backwards to gain depth while staying under control. As the LB reaches the top of the angled bag, he should plant and come forward sprinting up.

The plant is crucial. It should not be a huge step backwards that takes up time and wastes effort. Studder step, "bam-bam" and go! This will ensure that the LBs do not slip taking too big of a plant step and it is definitely a quicker step than the longer plant step most players use.

Each angled bag should be the weave step, each straight path is sprinting forward. At the end of the bags, the coach can either throw a ball to him that he needs to turn and go grab, or you can practice your angle tackling with a RB.

The second time through, you can have the straight bags be the weave steps and have the LBs sprint up at an angle. Both methods will help increase the LBs movement and control of their body moving backwards and changing direction to come up and make the play.

Coaching Points

·         Make sure the Linebacker stays in a proper athletic stance throughout the entire drill

·         Linebacker should keep his head up looking at the coach (into the backfield) never look down at the bags

·         Stress the 2-studder-step "plant"

Equipment

·         5 Bags


 

 

Linebacker Run Stopping

Piano drill

Purpose

To develop body control, flexibility and reaction to a low block

Description

LB assume position with outside foot slightly back. On command LB shuffles back two steps in football position & then shuffles forward to line touching line with both hands to simulate taking on blocker. Repeat two more repetitions. Then flip to other side.

Coaching Points

Player must keep eyes up and outside leg back. Chest over knees and chin over toes.

Equipment



Shed and throw drill

Purpose

To develop proper position to defeat potential blocker and make the tackle.

Description

On three men sled LB's assume proper football position one yard from their sled. On command they attack sled. A ball carrier is positioned 8 yards away and on command reacts in 45° angle in direction coach requests. LB's working feet and hands throw sled and accelerate to ball carrier.

Coaching Points

Have LB's place hands properly. Maintain leverage, separation and foot movement. Once in proper position find ball carrier, throw/rip and get to ball carrier.

Equipment

·         3-men sled


Read the play and react drill

Purpose

To teach the linebackers to read the block of the offensive lineman and recognize the play and react properly.

Description

Align 4 players as three OL-men plus a FB, put two players as DL on the outside two OL and a LB on the middle OL.

Signal the offensive players their assignments and a snap count.

On the snap count the offensive players carry out their blocks and the linebacker reacts accordingly. Make sure all linebackers get a sufficient number of repetitions.

Start off at half speed, and pick up the speed as players get better.

include DL personnel if you don't have enough linebackers.

Coaching Points

Make sure offensive personnel carries out its assignments correctly.

Linebackers have to be in proper stance and alignment before the "snap".

Emphasize the correct movement while reading the block/play and the correct reaction to the read play.

Don't allow any sloppiness on either side.

The intensity of contact should be low, correct and quick reaction is the purpose of this drill.


Play Recognition Drill

Purpose

To teach the linebackers to read the play by watching the backfield and executing the corresponding task, depending on the play read.

Description

Place cones to represent the offensive linemen and have a QB or Coach and two running backs (these could be LBs playing RBs).

You should have your opponents plays drawn up on cards.

Have your linebackers read the opponents plays by watching the backfield action and get to their assignments.

Coaching Points

I believe that you have someone assigned for FILL, SCRAPE, CUTBACK and BOUNCE on every play.

Equipment

·         6 or 7 Cones

·         Ball(s)


 

 

Counter Drill

Purpose

This drill will help your Linebackers play the counter effectively. The CNTR (counter) is one of the more difficult running plays in football to defend. This drill will teach a linebacker how to effectively change direction once he recognizes the play is a CNTR.

Description

Set up 3 cones, the first two will be 2 yards apart, the third will be 4 yards from those 2. (3 cones in a straight line, 6 yards long, see diagram below)

The player should be in a good two point stance, 3 yards deep straddling the middle cone.

On the coaches command the LB will take 1or 2 short shuffles to the cone that is nearest to him.

When he reaches that cone that is when he will react as if he has seen CNTR. The LB will then change direction, begin a crossover run accelerating around the farthest cone.

Coaching points

The CP’s for the short shuffle is to keep the shoulders square and do not cross your feet.

Do not HOP while shuffling. (Keep your body level).

For the crossover run, stay square to the line of scrimmage and the player should kick his heel out toward the direction he is moving. This will force the LB’s hips and shoulder’s to stay square.

While accelerating around the farthest cone, stay square to the line of scrimmage.

Equipment

·         3 cones


 

Mirror Drill

Purpose

The purpose of this drill is to teach linebackers how keep inside leverage on a running back on any outside Run (toss,.pitch,outside zone option, etc.)

It emphasizes not over playing a running back in case of a cut back.

It also teaches linebackers to shuffle without crossing there feet and staying square to the line of scrimmage.

Another important aspect of this drill is the crossover run, which is used when the ball carrier picks up speed.

Both the shuffle and the cross over run will be utilized in game situation.

Description

Set up 5 cones 10 yards apart.

There are two lines of players on either side of the cone. One line being the ball carrier and the other being the linebacker.

The running back starts out in a slow jog, the linebacker (5 yards away) will shuffle “mirroring” the ball carrier.

The LB must keep inside leverage on the running back, by always keeping his outside shoulder on the backside hip of the RB.

The objective is to not overplay the RB.

When the ball carrier hits the second cone he will begin a 3/4 sprint, which will force the linebacker begin a cross over run, enabling him to keep inside leverage.

When the ball carrier reaches the third cone he will then gear down to a slow jog, which forces the linebacker to get back into a slow shuffle, continuing to keep inside leverage on the ball carrier.

Finally at the fourth cone the ball carrier returns to a 3/4 sprint and the LB mirrors him with a crossover run.

The drill ends with both the RB and LB meeting on a 45 degree angle with a form tackle.

Coaching points

The CP’s for the shuffle is to keep shoulders square to the ball carrier or line of scrimmage and to not your cross feet.

It is very important for the linebacker to NOT hop while shuffling.

For the crossover run, the player needs to stay square to line of scrimmage and kick his heel out towards the direction he is moving. This will force the LB’s hips and shoulders to stay square.

To maintain inside leverage the LB must keep the ball carrier on his outside shoulder at all times.

Equipment

·         5 cones

·         Football



 

shed skate tackle

Purpose

This drill teaches and improves the linebackers ability to shed a block, beating a cut block and making a tackle on the move.

Description

Position a blocker (with or without a blocking shield) in front of the linebacker. A second blocker (maybe throwing a tackling dummy) lines up about 5 yards to one side and about 2 yards back. The ballcarrier lines up about another 5 yards outside and another 6 yards back.

The drills starts with the blocker performing a base or reach block on the linebacker.

The linebacker has to shed / beat that block and then continue along the line, beating the cut block and then performing an open field tackle on the ballcarrier, who starts running, when the linebacker is engaged in the cut block.

It is important to first teach techniques before getting into more live action. Therefore use shields and dummies for the blocks in the beginning and let the linebacker make "just" a form tackle. Go to more "live" action as the players improve on the technique.

Coaching Points

Linebacker should always keep his balance and run low to be able to protect his knees.

Equipment

·         Football

·         Shield

·         Tackling dummy



Linebacker Pass Rush Drills

Passrush technique drill

Purpose

To develop good feeling and automatism for the different passrush techniques

Description

Have LB pair up facing each other in a 2-point football position, designate one row as the passrushers and the other as passblockers. Call the technique they should use (bull, rip, swim, ...) and the side they should pass the blocker. On command the passblockers drop back like a passblocker, and the passrusher close on them and use the correct technique to pass him. On the whistle they reset, with changed designations.

This drill can be done with or without pads (without pads it's a good prepractice warm-up routine).

Coaching Points

Since this is not a physical drill, hand quickness and correct technique is most important.

Equipment


Close drill

Purpose

To develop quickness and good body position while closing the distance between offensive blocker while pass rushing.

Description

Defensive linemen assume good pass rush stance on LOS, offensive linemen align off of defenders approximatly 3 to 4 yards off of LOS. On snap of football the offensive linemen shuffle straight back trying to avoid 'their' linebacker, while defenders close to 'their' offensive lineman with good body lean and execute a pass rush technique when reaching OL.

Coaching Points

·         Good movement off of ball

·         Good body lean

·         Eyes on blocker

·         Make linebacker use a move.

Equipment

·         Ball


Linebacker Tackling Drills

Tackling progression drils

Purpose

To teach proper tackling technique.

Description

Fit

On command the designated defenders walk up to their partner and into a fit position.
They should stay in that position until the coach checked and possibly corrected the position.

Fit and lift

On command the designated defenders walk up to their partner and into a good fit position.
On the next command they follow through, rolling their hips and lifting their partner and taking him back a few steps.

Form tackle

Partners should be about 5 yards apart. On command the designated offender jogs toward the defender.
The defender meets him in proper tackling position and performs a form tackle.
Have offenders jog in a 45° angle also.

For each progression step: start off one after the other, and as the players get better, let them execute simultaneously.

Do right and left shoulder.

Coaching Points

Fit

Feet shoulder width apart, knees bent, back straight, head up, arms around butt, shoulder at belt-buckle.

Fit and lift

Additional: hips should roll, the lift should be caused by the rolling hips and the extension of the legs. The offenders should assist the lift by hopping up on the second command. Stress the importance of leverage.

Form tackle

Same as above, make sure the form tackle will be done in one fluid motion. Offenders should not change direction or speed, nor fight the tackle.

Increase speed as players get better but not intensity of contact.



2-hits and a tackle drill

Purpose

Teach and practice the correct body position on shedding a blocker and regaining it for proper tackling.

Description

Align two players about 5 to 6 yards apart. On command they jog at each other, when they meet, the designated defender will thrust his arms out to shed the would be blocker, then they backpedal to their starting point and repeat. When they meet the third time the defender performs a form tackle.

As a variation you can have them moving down a line and have the defender perform an angle tackle.

Coaching Points

Check for proper body position on each contact, and on the variation an inside out leverage as well.

Equipment

·         Balls

·         eventually cones to mark starting points



Angle tackling drill

Purpose

To improve inside out path to ball carrier with good leg and hip explosion

Description

On command, tackler is in good football position, feet moving. Second command ballcarrier takes two steps forward and breaks at 45° angle. Tackler moves when ball carrier does and drives through outside number and gets his number across ball carriers outside number. Tackler drives feet and ballcarrier back 2 yards.

Coaching Points

Tackler must close distance keeping on ball carriers inside half to take away cutback. Tackler must work form low plane to high plane. Hit on the rise. (For minimum contact work in 5 yards square)

Equipment

·         Ball(s)

·         Cones



Goalline tackling drill

Purpose

To teach and improve tackling technique to deny any gain after contact (i.e. in short-yardage situations.

Description

Place two cones three to five yards apart on any given line, representing the goalline. Place one linebacker with his heels on the goalline. The ballcarrier (another linebacker or a runningback) lines up 2-3 yards in front of him, holding a ball. On command the ballcarrier starts and tries to break the plane between the cones, while the linebacker has to prevent this.

This drill should be run at full speed and therefore not the first tackling drill of the practice.

If working against the runningbacks you can make it more competetive by keeping score and have the "loosers" do some extra sprints or pushups.

Coaching Points

Tackler must make good solid contact having his whole body in front of ballcarrier. Tackler must get under ballcarrier and work from low plane to high plane. Hit on the rise. Make sure tackler makes good use of his arms (wrap-up) to prevent ballcarrier from falling forward.

Equipment

·         2 cones

·         Balls


Open field tackling drill

Purpose

Improve the chances of defenders to make a tackle in the open field.

Description

Step #1

Have two LB's stand 2-3 yards away from and facing each other. One of them is the ball carrier and the other one is the defender. Have the ball carrier try to juke the defender. Constantly stress to the defender to move with him and stay broken down (knees bent and ready for him to try to run him over).

Step #2

Next blow the whistle and have the ball carrier and run at the defender full speed or walk to him half speed. Then have the defender react to what ever the ball carrier does like if he goes full speed lay a lick on him or if he goes half speed go half speed and thud him or hit lightly.

Step #3

Next have them switch such as ball carrier is now the defender and the defender is now the ball carrier. Go through this with all of your DB's and if you have an odd number of them have one who has already been pose as the ball carrier since this is a defensive position.

Coaching Points

Defender must always keep his balance and his hips square.

Equipment

·         Balls



Linebacker Coverage Drills

Diamond Break Drill

Purpose

This linebacker pass coverage drill is to improve

·         the opening of the hips and getting to the pass drop area

·         the reading of the quarterback's eyes and shoulders

·         the ability of the linebacker breaking to the ball

Description

Place one cone 20 yards deep, and two cones 8 yards to the side and 12 yards deep. (see picture)

The Linebacker positions himself 4 yards in front of the Coach in a good linebacker stance.

The drill starts with the coach pointing the ball to one of the side cones. The linebacker opens up and drops to that cone keeping the shoulders square.

Once he reaches the cone the coach will direct him to the deep cone.

When he reaches this cone the coach throws the ball to the left or right of the linebacker but in a way that the pass is catchable for the linebacker.

The linebacker intercepts the ball, tucks it and sprints past the coach.

As players get better, the coach varies the type of pass and possible interception points, making it never too easy for the linebacker to catch the pass.

Coaching Points

·         Make sure linebacker is in a good stance when the drill starts

·         Linebacker should get to the cones as fast as possible.

·         While dropping, the linebacker should keep his shoulders square and his eyes on the QB/coach.

·         When getting to the middle cone, react on the QB/coaches eyes and shoulder movement when throwing the ball.

·         Keep eyes on the ball when catching and tucking away.

·         Full sprint past coach, slow down no sooner than being past the coach

Equipment

·         3 cones

·         Ball(s)


Linebacker Interception drills

Angle interception

Purpose

To improve actual angle to drop area. Aid in field awareness as well as reading QB's throwing action for break to ball

Description

Drill done with a defender in different position on the field relating to the hash marks or numbers. Drop related to coverage and player drops to landmark on QB's drop. Player sets and reacts accordingly to eyes and shoulder movement of QB.

Coaching Points

Make sure player does not continue to drift when QB sets. Player must shuffle to anticipate throw with QB's shoulders and eyes looking in opposite direction. Be in football position to break.

Equipment

·         Ball(s)

·         eventually Quarterback(s)



Tip drill

Purpose

To improve ability to break to a tipped pass and intercept it.

Description

Let two LBs about 4-6 yards behind each other run towards the QB/Coach. The Passer throws the ball over the head of the first LB but so that he still can reach it and tip it up in the air. The second defender goes for the ball, intercepts it, calls out "Bingo", and then both sprint by the passer

Coaching Points

Stress intercepting high with arms, hands and fingers extended. Look the ball in and put it away.

Equipment

·         Ball(s)

·         eventually Quarterback



Break Drill

Purpose

This Linebacker Interception Drill works on four phases:

·         The break on the Quarterback,

·         The correct break angle,

·         Concentrating on the ball, and

·         Catching the interception.

Description

Put 2 cones about 10 yards apart on a line, and a "receiver" over each cone.

The Linebacker positions himself in the middle between the receivers about 2-3 yards in front of them.

The passer (coach) lines up about 10-12 yards in front of the linebacker.

Upon command the drill starts and the linebacker begins backpedaling and the passer steps towards one of the "receivers" and throws (a slow high pass) to that "receiver".

The linebacker reads the passers step (and commitment) to the receiver and breaks towards that receiver, catches the interception in front of the "receiver" and returns the ball past the coach/passer in full sprint.

modification: start by putting the linebacker on a given spot, in hitting position moving his feet...

Coaching Points

·         good backpedal

·         no false steps on the break - plant foot immediately when passers steps

·         sprint in front of the receiver

·         keep eyes on the ball

·         catch ball at highes possible point - if the player can't catch the ball, at least he has to get a hand on it deflecting or better: knocking it down

·         sprint past the coach

 

Deflection Drill

Purpose

This Linebacker Interception Drill works on four phases:

·         The quick break on the ball,

·         The proper angle of the break,

·         Focussing on the ball, and

·         Catching the deflection.

Description

Put 2 cones about 10 yards apart on a line, and a "receiver" over each cone.

The Linebacker lines up right between the cones.

The coach or a passer lines up about 12 yards in front of the linebacker.

Upon command the linebacker starts backpedaling and the coach or passer steps towards one of the "receivers" and throws (a slow pass) over the head of that "receiver" who will deflect the pass.

The linebacker reads the passers step (and commitment) to the receiver and breaks towards that receiver, catches the deflection and sprints with the ball past the coach/passer.

modification: when introducing the drill put the linebacker in a more stationary position just chopping his feet...

Coaching Points

·         good backpedal

·         plant foot for the break - no false steps

·         sprint to the receiver

·         keep eyes on the ball

·         sprint past the coach

Equipment

·         Ball(s)

·         2 cones

ACHYLLES DEFENSIVE BACK DRILLS

Defense Back Drills

Defensive Back Agilities

Wave carrioca

Purpose

Defensive Back Drill to develop quick feet and quick reaction - also great for warm-up flexing the hips

Description

Defensive Back will sprint laterally (facing straight) using quick carrioca steps and sprint laterally in the opposite direction using carrioca steps. On direction from coach, defenders will drive past coach.

Coaching Points

Stress quick feet and quick change of direction (no wasted steps in changing directions)


Zig-Zag drill

Purpose

·         To develop ability to read and react to QB's shoulders.

·         To develop ability to rotate hips and change direction quickly.

Description

Four defenders will align 5 yards from the coach and side by side 5 yards apart. On command backs will back pedal and drive off at 45° angle concentrating on QB's shoulders and changing directions, push off opposite foot and elongate stride in changing directions.

Coaching Points

Defenders will react to coaches' shoulders and eyes. Ball may be thrown to a particular back.

Equipment



Backpedal

Purpose

To develop proper back pedal technique, (feet, hips, shoulders and head)

Description

On Signal DB will back pedal on a yard line across the field concentrating on the total body position.

Coaching Points

·         Narrow base

·         Feet close to turf

·         Hips should be cocked in slightly

·         Shoulders low

·         Head up



Carrioca on the line (long stride)

Purpose

To develop flexible hip movement

Description

On signal DB will Carrioca down the line, keeping the shoulders parallel to line and low and arms horizontal to ground.

Coaching Points

Keep upper body still, shoulders low, while hips and legs work.


Backpedal and weave

Purpose

To develop the ability to keep lateral position on receiver

Description

On signal DB will backpedal then push off opposite foot from the desired direction, turning hips toward desired direction.

Coaching Points

Do not cross feet or turn shoulders as you weave



5 yard backpedal drill

Purpose

To develop good body positioning during the backpedal and improve reaction time.

Description

This drill is a full speed backward drill in a 5 yard area. Defenders will place toes on the line in a good stance and body position (chin over toes). On command »GO« , defenders will backpedal 5 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.

Coaching Points

Stress chin over the toes, vigorous arm movement, leverage foot and head up as they sprint forward.



Cone drill

Purpose

To develop body position during backpedal and proper drive technique to a receiver

Description

Defender will backpedal, plant at 1st cone and drive laterally at a 45° angle forward to the next cone and backpedal to cone and drive laterally 45° angle forward to cone and backpedal to last cone.

Coaching Points

Stress driving laterally (to receiver), before looking at QB and center of mass forward.

Equipment

·         Cones



Stance Drill

Purpose

To teach and practice a good stance for the defensive back.

Description

Coaching Points

Outside foot up

Inside foot staggert to the arch

Feet 6 to 8 inches apart

Bend your knees and lower hips

Shoulders over balls of your feet

Arms relaxed over front foot

Don't rise up when coming out of your stance



 

Backpedal Drill

Purpose

To teach and practice the correct backpedal technique for defensive backs

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field.

The first Defensive Back lines up on the sideline facing off the field

Upon command he starts backpedaling along the yardline all the way to the hashmarks

At the hashmark he shuffles over to the next yardline, and backpedals back to the sideline.

While the previous Defensive Back is still backpedaling the next Defensive Back lines up already in his stance ready to start backpedaling.

Coaching Points

Be Quick

Push off front foot

Be under control

Chin over toes

Shoulders over knees

Feet close together, "skim" grass

Elbows in at 90 degree angle

Move arms in normal manner

Relax your arms and shoulders

Move arms in "sliding" action

Never cross arms in front

Maintain leverage on the receiver


   

 

 

Backpedal and Plant Drill

Purpose

Defensive Backs Drill to work and improve the backpedal technique and to keep a good body balance when backpedaling to do a plant step whenever necessary.

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field.

The first Defensive Back lines up on the sideline facing off the field

Upon command he starts backpedaling along the yardline

After about 12 yards the coach gives a command (audible or visual) and the Defensive Back plants his foot on the next step and sprints forward for a few steps.

While the previous Defensive Back is still backpedaling the next Defensive Back lines up already in his stance ready to start backpedaling.

Repeat according to practice plan.

See that all Defensive Backs get as many repetitions as possible.

Coaching Points

See Coaching points of the Backpedal Drill

Plant back foot and come forward

Keep eyes on coach, throw shoulder




 

 

Backpedal, Break at 45 degree Drill

Purpose

Defensive Back Drill to improve the technique of breaking out of backpedaling into a 45 degree forward sprint.

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field.

The first Defensive Back lines up on the sideline facing off the field

Upon command he starts backpedaling along the yardline

After about 12 yards the coach gives a command (audible or visual) and the Defensive Back plants his foot on the next step and sprints forward in a 45 degree angle for a few steps.

While the previous Defensive Back is still backpedaling the next Defensive Back lines up already in his stance ready to start backpedaling.

Repeat according to practice plan - alternate side to sprint to.

See that all Defensive Backs get as many repetitions as possible.

Coaching Points

See Coaching points of the Backpedal Drill

Turn plant foot 45 degrees

Throw shoulder



 

 

Backpedal, Break at 90° Drill

Purpose

Defensive Back Drill to improve the technique of breaking out of backpedaling into a 90 degree forward sprint.

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field.

The first Defensive Back lines up on the sideline facing off the field

Upon command he starts backpedaling along the yardline

After about 12 yards the coach gives a command (audible or visual) and the Defensive Back plants his foot on the next step and sprints forward in a 90 degree angle for a few steps.

While the previous Defensive Back is still backpedaling the next Defensive Back lines up already in his stance ready to start backpedaling.

Repeat according to practice plan - alternate side to sprint to.

See that all Defensive Backs get as many repetitions as possible.

Coaching Points

See Coaching points of the Backpedal Drill

Turn plant foot 45 degrees

Throw shoulder



 

 

Backpedal, Man turn to Corner Drill

Purpose

Defensive Backs Drill to teach and work on the techniques of turning out of backpedaling into running forward and changing direction correctly when man covering a receiver who is going downfield (i.e. running a corner route).

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field (about 5 yards off the sideline.

The first Defensive Back lines up on the sideline facing off the field (the remaining backs stay behind the Coach).

Upon command he starts backpedaling along the yardline

After about 4 yards the coach gives a command (audible or visual) and the Defensive Back turns as if the receiver was breaking to a post route.

After 6 more yards the Defensive Back turns again to stay with the receiver who is now breaking to a corner route.

Coaching Points

See Coaching points of the Defensive Backs Backpedal Drill

Open to post, man turn to corner

Snap your eyes around

You must commit your hips



   

 

 

Backpedal, Zone turn to Corner Drill

Purpose

Defensive Backs Drill to teach and work on the techniques of turning out of backpedaling into running forward and changing direction correctly when zone covering a receiver who is going downfield (i.e. running a corner route).

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field (about 5 yards off the sideline.

The first Defensive Back lines up on the sideline facing off the field (the remaining backs stay behind the Coach).

Upon command he starts backpedaling along the yardline

After about 4 yards the coach gives a command (audible or visual) and the Defensive Back turns as if the receiver was breaking to a post route.

After 6 more yards the Defensive Back turns again to stay with the receiver who is now breaking to a corner route.

Coaching Points

See Coaching points of the Defensive Backs Backpedal Drill

Open to post, man turn to corner

Snap your eyes around

You must commit your hips



   


 

Perfect Break Drill

Purpose

Defensive Backs Drill to teach and work on the perfect break and perfect interception angle when covering a wide receiver running an out route.

Description

Defensive Backs line up in one line at the sideline (outside the field) at any given yardline.

The coach stands with the defensive backs off the field.

The first Defensive Back lines up about 4 yards into the field facing off the field

One Defensive Back playing the Wide Receiver lines up at the sideline, about 1 yard off the yardline opposite to the coach.

Upon command the "receiver" runs his route (a 8-12 yard out)

On the cut of the receiver, the coach throws the ball to him, and the Defensive Back breaks and takes the perfect interception angle to intercept the pass.

Coaching Points

On receiver cut, shorten stride

Quicken feet

Maintain inside leverage

Plant opposite foot of receiver cut

Drive step quickly (short step)

Turn "plant" foot 45 degrees

Don't round off your break

Plant step shorter or same as back pedal

Accelerate to the ball

To change direction, throw your elbow, shoulder and hips in the desired direction

In changing direction, "rollover" the leg nearest to direction you want to go

Keep shoulder level the same or lower through out break

Equipment

·         Football(s)


   

   

 

Backpedal Turn and Go Drill

Purpose

Defensive Backs Drill to teach and improve the footwork when turning out of backpedaling.

Description and Coaching Points

Back pedal

Turn in direction coach gives

Keep shoulders over knees

Don't "open" up

Exaggerate forward lean

Run in a straight line

Cross over with far leg

Stay off your heels

Break on ball, intercept

Equipment

·         Football(s)


   

                                                    

 

"W" Drill

Purpose

Defensive Backs Drill to work on breaking out of backpedaling into forward sprint and back while keeping eyes focused on the ball. Also an Interception and Fumble Drill.

Description and Coaching Points

Backpedal to first cone

Plant, break to second cone

Settle, backpedal to third cone

Plant, break to forth cone

Run through 4th cone

Look for fumble

Coach will throw or roll ball


   

   

 

Shuffle Drill

Purpose

Defensive Backs Drill to work on and improve the footwork for the shuffle while at the same time work on quickness.

Description

Put 2 cones on two yardlines each. Marking a distance of about 5 yards.

Two Defensive Backs line up at a cone - one at each yardline.

Upon command the shuffle as quickly as they can to the other cone and back.

Coaching Points

Feet shoulder width apart

Bend the knees

Don't "false" steps

Chin over toes

Shoulders over knees

DBs face each other

This IS a race

Stay square, don'T turn

Relax your arms and shoulders

Move in a straight line

Never cross feet

Full speed through finish line

Equipment

·         4 cones


 

 

Buddy Break Drill

Purpose

Defensive Backs Drill to work on backpedal footwork and turning to run with receiver while always focusing on the quarterback. And work on interception and pass-break-up technique.

Description and Coaching Points

Tandem DBs begin backpedal

Move on coach's direction

Don't use hands on buddy

Break on ball

Intercept at highest point

"Strip" if you can't intercept

Equipment

·         Football


   

   

 

Mirror Drill

Purpose

Defensive Backs Drill to teach the defensive backs to stay in the face of a receiver. Also a great footwork and reaction drill.

Description and Coaching Points

DB has hands behind back

Mirror Wide Receiver, stay in front of him

Try to stay square

Keep a yard apart

Focus on belt buckle

On his upfield move, stay in front

Bring your feet

Don't crossover

Equipment

·         4 Cones




   

   

 

Defensive Back Tackling Drills

Come to Balance Pre - Tackling Drills

Purpose

Teach and improve feet work, body positioning and weight distribution before executing a full tackle..

Terminology:

Come to Balance - is referred to as the position in which the knees are slightly bent, feet shoulder width apart and body weight equally distributed in which a player can move in any direction in the shortest amount of time.

Shimmy - is referred to as the forward short choppy steps that a player takes after he has come to balance.

Description

Drill # 1: Come to Balance -

This drill is executed by having three defenders 5 yards apart facing the direction of the coach who is 15 yards from the defenders. On the coach’s command the defenders will sprint for 5 yards and come to balance while chopping their feet in place. On the coach’s next command the defenders will sprint past the coach.

Drill # 2: Come to Balance with Shimmy Steps -

This drill is executed by having three defenders 5 yards apart facing the direction of the coach who is 15 yards from the defenders. On the coach’s command the defenders will sprint for 5 yards and come to balance. Once the players have come to balance they will start shimmying their feet closing the distance between them and the coach. On the coach’s next command the defenders will sprint past the coach (players should maintain a good tackling position while shimmying).

Drill #3: Come Balance, Shimmy Steps with 45/90 degree breaks -

This drill is executed by having three defenders 5 yards apart facing the direction of the coach who is 15 yards from the defenders. On the coach’s command the defenders will sprint for 5 yards and come to balance. Once the players have come to balance they will start shimmying their feet closing the distance between them and the coach. On the coach’s next command the defenders will sprint at either a 45 or 90 degree angle for 5 yards. This drill will end with players coming to balance once more. (this drill simulates a change of direction by the ball carrier. It is essential that the defender takes good directional steps in order to stay on the proper pursuit path).

Drill #4: Putting it all together -

This drill is executed in the same manner as Drill #3 with the exception of having the defensive backs backpedal for 4 - 5 yards before executing the remainder of steps in Drill #3.

Coaching Points

·         Stay on the exact path (no drifting).

·         Head up and eyes on the numbers

·         Back always at a 45 degree angle

·         Feet shoulder width apart

·         Keep feet moving at all times

·         Take good directional steps


Tackling progression drill

Purpose

To teach proper tackling technique.

Description

Fit

On command the designated defenders walk up to their partner and into a fit position.
They should stay in that position until the coach checked and possibly corrected the position.

Fit and lift

On command the designated defenders walk up to their partner and into a good fit position.
On the next command they follow through, rolling their hips and lifting their partner and taking him back a few steps.

Form tackle

Partners should be about 5 yards apart. On command the designated offender jogs toward the defender.
The defender meets him in proper tackling position and performs a form tackle.
Have offenders jog in a 45° angle also.

For each progression step: start off one after the other, and as the players get better, let them execute simultaneously.

Do right and left shoulder.

Coaching Points

Fit

Feet shoulder width apart, knees bent, back straight, head up, arms around butt, shoulder at belt-buckle.

Fit and lift

Additional: hips should roll, the lift should be caused by the rolling hips and the extension of the legs. The offenders should assist the lift by hopping up on the second command. Stress the importance of leverage.

Form tackle

Same as above, make sure the form tackle will be done in one fluid motion. Offenders should not change direction or speed, nor fight the tackle.

Increase speed as players get better but not intensity of contact.



Open field tackling drill

Purpose

Improve the chances of defenders to make a tackle in the open field.

Description

Step #1

Have two DB's stand 2-3 yards away from and facing each other. One of them is the ball carrier and the other one is the defender. Have the ball carrier try to juke the defender. Constantly stress to the defender to move with him and stay broken down (knees bent and ready for him to try to run him over).

Step #2

Next blow the whistle and have the ball carrier and run at the defender full speed or walk to him half speed. Then have the defender react to what ever the ball carrier does like if he goes full speed lay a lick on him or if he goes half speed go half speed and thud him or hit lightly.

Step #3

Next have them switch such as ball carrier is now the defender and the defender is now the ball carrier. Go through this with all of your DB's and if you have an odd number of them have one who has already been pose as the ball carrier since this is a defensive position.

Coaching Points

Defender must always keep his balance and his hips square.

Equipment

·         Balls


Machine Gun" Drill

Purpose

Defensive Backs Drill to work on and improve good body balance while fighting off blocker and making the tackle.

Description

Step into first pad, "Jam"

Shuffle to and jam remaining pads

Come off last pad with form tackle

Strike once first time through

Strike twice second time through

Coaching Points

Hit position, stay square

Move your feet, don't lunge

Don't overpower pads

Concentrate on quick hands

Concentrate on quick feet

Equipment

·         Blocking Sled


   


 

Head On Form Tackling Drill

 tackling technique is outlawed by the National Federation High School Rules.


Angle Form Tackling Drill

Purpose

Defensive Backs Drill to teach and work on angle tackling technique.

Description and Coaching Points

Ball carrier breaks at 45 degrees

Defensive Back takes cutoff angle

Get head in front of ball carrier

Keep elbows in

Run "Up Through" ball carrier

Wrap arms and grab cloth

Don't "recock" keep head up

Equipment

·         Cones

·         Football(s)


 

Open Field Form Tackling Drill

Purpose

Defensive Backs Drill to teach and improve the open field tackling technique and abilities

Description and Coaching Points

Ball carrier and Defensive Back run at 3/4 speed

Ball carrier gives one or two moves

Ball carrier breaks right or left at cone

Defensive Backs can't "throw" and miss

Defensvie Backs runs forward to the cone

Defensive Backs breaks down and feet moving

Defensive Backs' eyes on ball carrier's belt buckle

Defensive Backs take cutoff angle to ball carrier

Defensive Backs don't "flail" arms

You are the last line of defense

Equipment

·         4 Cones

·         Football(s)



 

 

Man Maker Drill

Purpose

Defensive Backs Drill to work on fighting off / avoiding low and high blocks and making an open field tackle (inside out).

Description and Coaching Points

1st blocker scramble blocks Defensive Back

2nd blocker arc and "cut" Defensive Back

Ball carriers try to get outside or turn up

Defensive Backs stay in good hit position

Use hands, shed scramble block

Scramble block is full speed

Defensive Backs keep outside arm and leg free

Defensive Backs shed cut block of #2 blocker

Defensive Backs keep your eyes on blockers

Make inside out tackle on ball carrier

Equipment

·         Football(s)


     

 

Strip Drill and Fumble Recovery

Purpose

The purpose of this Defensive Back Drill is to emphasize the turnover and properly recover the fumble or pick it up and run.

Description

Line up a ball carrier holding the football in his outside arm, the Defensive Back (Safety or Cornerback) line up about 3-4 yards behind the ball carrier.

Upon command the ball carrier starts running about 80% speed.

The Defensive Back also starts but with 100% speed closing in on the ball carrier.

When the tackler get close enough he strips the football from the ball carrier using either the tomahawk chop coming over the top or punching the ball out from below.

When the ball is out the Defensive Back charges to recover the ball or pick it up and run it back.

Variations/Progression steps:

·         Ball carrier runs faster

·         As soon as the ball is out it's fair game, so the ball carrier also tries to recover the football

Coaching Points

Emphasize that making the tackle still has first priority, so if the ball doesn't come out, the tackle still has to be made

Recovering the fumble (securing it on the ground) should be practiced first before working on picking up the football and run.

The drill is over when either the player controlling the ball is down, or the ball is returned to the starting point (or the ball carrier scores - bad! real bad!)

Equipment

·         Football(s)



Sideline tackling drill

Purpose

This Defensive Backs sideline tackling drill works especially on the open field tackling, using

·         angles

·         the sideline

·         and taking away the cutback.

Description

Build 2 lines facing each other 10 yards apart, 6 yards from the sideline. Place a cone in the middle also about 6 yards from the sideline.

Upon command the Defensive Back starts backpedaling, break and run forward to his original starting point.

At the same time the ballcarrier runs towards a point between the sideline and the cone.

The ball carrier then tries to get past the tackler, either going along the sideline or cutting back into the field.

Coaching Points

·         The one and only priority for the Tackler is to make the tackle.

·         All general tackling coaching points:

·         staying low

·         good base

·         feet moving

·         eyes up

·         The Tackler should play it slow and save.

·         Defensive Back should play it from the inside to the outside, taking away the cutback without giving the ball carrier too much room on the sideline.

·         A push-out serves just as good as a tackle...

Equipment

·         Football(s)

·         Cone


Defensive Back Coverage Drills:

Press drill

Purpose

·         To develop foot movement and lateral movement

·         To develop quick reaction

·         To develop ability to keep proper position on receiver

Description

Coaching Points

·         They can reroute receiver with the lower body

·         They can shuffle laterally without bringing the feet together

·         The hands are secondary in using press technique


Counter Punch Drill

Purpose

Cornerback Drill to teach and improve the punch when playing a bump technique like bump-and-run.

Description and Coaching Points

Hit position, stay square

Step to outside

Strike with the inside hand

Counter step back

Strike with the outside hand

Sprint off the sled

Alternate lines

Go through 3 or 4 times

Stay balanced

Equipment

·         Blocking sled

·         alternatively hand shields or heavy stand-up dummies



   

 

Defensive Back Interception Drills:

Catching drill

Purpose

To develop backpedal, reaction & catching at different angles.

Description

On signal, DB will backpedal, react and drive to and intercept the football.

Coaching Points

Stress shoulders square to LOS and quick reaction

Equipment

·         Football(s)


Turn drill

Purpose

To develop quick hip action

Description

Same as catching drill, except DB will sprint backward turning from side to side while going straight backward. React, drive and catch the ball.

Coaching Points

Stress high knee action, hip action and body control while changing directions

Equipment

·         Football(s)


Tip drill

Purpose

To improve ability to break to a tipped pass and intercept it.

Description

Let two DBs about 4-6 yards behind each other run towards the QB/Coach. The Passer throws the ball over the head of the first DB but so that he still can reach it and tip it up in the air. The second defender goes for the ball, intercepts it, calls out "Bingo", and then both sprint by the passer

Coaching Points

Stress intercepting high with arms, hands and fingers extended. Look the ball in and put it away.

Equipment

·         Balls


Backpedal drill

Purpose

·         To teach defenders to move backward with chin over toes.

·         To teach defender to drive for ball at 45° angle coming back toward the LOS

Description

Coaching Points

Stress proper body position during backpedal and drive for ball

Equipment

·         Balls


Bomb drill

Purpose

·         To develop defenders ability to maintain proper position on the receiver and body control.

·         To develop defenders ability to play the bomb and make interceptions.

Description

Defender should align in the numbers 5 yards from LOS. Coach is in position in the middle of the field. On command, defender will backpedal 5 yards, weave outside 10 yards and turn and sprint deep going for the ball at it's highest point, calling out "Bingo" and sprinting back to the LOS.

Coaching Points

All interceptions are made at the highest point and must be returned to the LOS.

Defender must weave and turn inside facing QB and the ball and drive deep.

Equipment

·         Football(s)



Dive layout drill

Purpose

To develop ability to accelerate and drive to the ball

Description

Two defensive backs will align 5 yards form the coach with 5 yards separation between. On direction, backs will sprint laterally and plant on outside foot and sprint in opposite direction. When ball is tossed in the air, backs will call "Ball" and drive and intercept the ball before it hits the ground. Ball will be tossed chest high and backs must dive or layout and get it.

Coaching Points

Equipment

·         Football(s)



Stretcher drill

Purpose

·         To develop ball reaction

·         To increase interception distance

Description

Coaching Points

To start designate one defender as the receiver. Later, have them react to your direction. Increase interception distance by placing defenders wider and deeper (Hash - 20 yrds deep)

Equipment

·         Balls


Down Hill Drill

Purpose

Defensive Backs Drill to work on catching the football while running full speed forward towards the ball.

Description

Defensive Backs line up in one line at the sideline

On command, the first Defensive Back runs full speed forward towards the coach, who is standing at the hash mark at the same yardline

After a few steps of the Defensive Back, the coach throws the ball directly at the Defensive Back so he can catch it at about chest to face level.

The Defensive Back catches the ball and runs through past the coach to "score"

Coaching Points

Move forward at full speed

Catch the ball with your hands

Be under control

Look the football in

"Score" run past the coach

Put the ball away

Equipment

·         Football(s)


   

 

Break at 45 degree Drill

Purpose

Defensive Backs Interception Drill to work on catching the ball while running full speed into the flight path of the thrown football.

Description

Defensive Backs line up in one line at the sideline

On command, the first Defensive Back runs full speed forward towards the coach, who is standing at the hash mark at the same yardline

At about halfway the coach gives the Defensive Back a "look" to which side he should break.

The Defensive Back breaks immediately at 45 degree into that direction.

And the coach throws the ball in such a way that the Defensive Back can catch the ball at about chest to face level and without breaking his stride.

The Defensive Back catches the ball and runs through past the coach to "score"

Coaching Points

Move forward at full speed

"Jump" Coach's first look

Break at 45 degrees

Be under control

Catch ball with your hands

Catch ball "in front"

Score! Run past the coach

Equipment

·         Football(s)



 

High Point Drill

Purpose

Defensive Backs Interception Drill to work on catching the ball at the highest possible point.

Description

Just like the Down Hill Interception Drill, except that the coach throws the ball in such a way that the Defensive Back has to jump to catch the ball at the highest point.

Coaching Points

Move forward at full speed

Time your jump

Be under control

Catch the football at the highest point

Score! Run past the coach

Equipment

·         Football(s)

 

 

Intercept and Score Drill

Purpose

Defensive Backs Interception Drill to work on catching the ball at the highest point while running full speed into the flight path of the football, and then score by breaking through would be tacklers and still maintaining balance to continue to run and score.

Description

Setup:

·         Put a stand up dummy about 2-3 yards to the side of the Defensive Backs starting point and about 1-2 yards into the field.

·         From the hash marks about 4-5 yards next to the coach (to the same side as the dummy) lay out 4-5 square bags towards the sideline.

·         Put 2 players with hand shields about 1 yard in front of the first square bag.

Defensive Backs line up in one line at the sideline

The coach throws the ball in an arc towards the standup dummy

When the coach throws the ball the Defensive Back starts to intercept the pass

Then the Defensive Back sprints to the square backs

Breaks through between the players with the shields (who will jam the ball carrier)

And high steps over the square bags to score.

Coaching Points

Move forward at full speed

Time your jump

Be under control

Catch the ball at the highest point

Don't lean into the contact, or you will fall if you don't make contact

Equipment

·         Strand-up Dummy

·         2 hand shields

·         4-5 square bags

·         Football(s)


   

 

Deflection Drill

Purpose

Defensive Backs Drill to work on good technique to deflect the ball while still securing to make a safe tackle in case the football cannot be deflected

Description

Put a heavy stand-up dummy about 3 yards to the side of the Defensive Backs and about 1 yard into the field.

The first Defensive back lines up about 4 yards into the field.

Upon command he backpedals about 6-8 yards

Then the coach throws "a strike" to the stand-up dummy.

The defensive back plants his foot and breaks forward to deflect the pass and tackle the dummy.

Coaching Points

Deflect pass with near arm

Club with the outside arm

Insure the tackle if no deflection

Equipment

·         Heavy stand-up dummy

·         Football(s)

   

 

Tip Drill II

Purpose

Defensive Back Interception Drill to work on catching a deflected / tipped pass.

Description

Defensive Backs line up in one line at the sideline, Coach stand at the hashmark at the same yardline.

Place a "tipper" about half way between the coach and the sideline

On command the first Defensive Back runs towards the tipper, while the coach throws the ball within the reach of the tipper to the Defensive Back

The "tipper" skims the ball

The defensive Back catches the tipped ball and runs past the coach to score

Coaching Points

Run full speed towards "tipper"

Breakdown and move feet

"Tipper" just skim the football, not a volleyball "set"

Equipment

·         Football(s)


   

ACHYLLES MID-SEASON WORKOUT (PRE-3YR VIDEO)


MONDAY: AUSTRALIAN PULL-UPS 4X10] [PULL-UPS 4X10] [CONCENTRATED ARM CURLS 3X10] [CLOSE GRIP ARM CURLS 3X10] [REGULAR SIT-UPS 4X10]

TUESDAY: 100 CATCHES] [100 HANDOFFS & SWEEPS] [100 TACKLE DRILLS]

WEDNESDAY: PUSHUPS ON PUSH-UP BARS 4X10] [WEIGHTED LYING FLYES 4X10] [ DIP BAR 3X10] [BEHIND THE BACK DIPS 3X10] [BOSU BALL SIT-UPS 4X10]

THURSDAY: 100 CATCHES] [100 HANDOFFS & SWEEPS] [100 TACKLE DRILLS]

FRIDAY: FRONT AND SIDE LATERALS(SHRUGS) 3X10] [40YRD. WHEELBARREL 3X10] [MAX HANG 3X] [LEG SQUATS (WITH 20LBS. VEST) 4X6] SUPERSET W. [CALF RAISES 4X12] [SPARQ BALL CARRY 3X 20YRDS.] [MEDICIDE BALL DROPS 4X10]

SATURDAY: AGILITY 45 MIN.] [BALANCE 45 MIN.] [SPEED TRAINING 45 MIN.]

SUNDAY: FULL BODY STRETCH] [TRACK WORK 1/4 MILE & UP] [REST]

 

ACHYLLES 2yr workout schedule

  monday:

tuesday:

wednesday:

CATCH DRILL 1X20                              LITTLE GYM (GYMNASTICS)                 CATCH ON BALANCE BOARD 1X20

HAND OFF DRILLS 1X15                        OUTSIDE STAIR CLIMB (BD) 4X1         HAND OFF DRILLS 1X15

BOSU BALL CRUNCHES 3X10                (ALT.) ^                                             TACKLE DRILLS 1X15                                                 

TACKLE DRILLS 1X15                            ROPE CLIMB 3X1                                PERFECT PULL UP 5 min.

ASSISTED PULL UP'S 4X8                      SLIDE CLIMB (WW) 4X1                     HILLS 6X1 ***

LADDER CLIMB 1X1 **                          LADDER CLIMB (WW) 4X1                  WHEEL BARREL UPSTAIRS 1X1

BALANCE BOARD 10 min.                      SPARQ BALL SLIDE CRASH 10X1         BOSU BALL JUMP 50X1 

BOXING 3 rounds                                  TUMBLE 12X1                                     {MASSAGE 15MIN.}

{MASSAGE 15MIN.}                               BOXING 3 rounds 

                                                             {STRETCH 15MIN.}

thursday:  friday:saturday:

CATCH ON BOSU BALL 1X20              HEAVY BALL CATCH 1x20(alt bs & bb)   CATCH DRILL 1X20 

HAND OFF DRILLS 1X15                     HAND OFF DRILLS 1X15                       HAND OFF DRILLS 15X1

BENDER BALL CRUNCHES 1X15          TACKLE DRILLS 1X15                           BALL DROPS (STOMACH) 2X10

AGILITY BAND 10x slides                     BAR HANG 2X1 MAX                             TRACK RUN 1/4 MILE X1 ****

TUMBLE 12X1                                      BLEACHERS 5X1 *                                AGILITY BAND 10x slides

FENCE CLIMB 3X1 *****                     FIELD RUN 2X1 ******                       TUMBLE 12X1           

BOSU BALL JUMP 50X1                         BOXING 3 rounds                                WHEEL BARREL 40yd.x4

{STRECH 15MIN.}                               {MASSAGE 15MIN.}                              ROCK CLIMB 3X1 *+ 

                                                                                                                        {STRETCH 15MIN.}  

sunday:  weather alternative/equipment failure

OFF                                                                                 *STAIR CLIMB 5X1

                                                                                     **CARRY HEAVY BALL UPSTAIRS  2X1

  schedule:                                                                  ***LEG SQUATS 4X10

   1 on 3 off                                                               ****WALK AROUND (WW) 30min.

   2 on  2 off                                                             *****PUSH UP's 4X10

    3 on 1 off                                                           ******SPRARQ BALL PICK UP WORKOUT 3on3x4

    4 on =                                                                        *+FUMBLE RECOVERY 20min.

                                                                                           WHEEL (STOMACH ALT.)          

 

school

ONE HOUR A DAY (flashcards)

letters/words - numbers/math - picture recognition/alt.

sample: one year workout schedule

MAN'S EATING/WORKOUT SCHEDULE
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
10:00WAKE- UP/hydrateWAKE- UP/hydrateWAKE- UP/hydrateWAKE-UP/hydrateWAKE-UP/hydrate''''''''''''''''''''''''''''''''''''''''''''
10:30BREAKFASTBREAKFASTBREAKFASTBREAKFASTBREAKFAST'''''''''''''''''''''''''''''''''''''''''''''''''''
11:00FREEFREEFREEFREEFREEWAKEUP/HYDRATEWAKEUP
11:3015-20min STRETCH15-20min STRETCH15-20min STRETCH15-20min STRETCH15-20min STRECHBREAKFASTBREAKFAST
12:00FULL BODY WKOUTCOORDINATION ARM WKOUTBALANCELEG WKOUT15-20min STRETCHFREE
12:30HYDRATE/MASSAGEFREEHYDRATE/MASSAGEFREEHYDRATE/MASSAGEFREEFREE
13:00LUNCHLUNCHLUNCHLUNCHLUNCHREC. HANGFREE
13:30FREEFREEFREEFREEFREEFREEFREE
14:00FREEFREEFREEFREEFREEFREEFREE
14:30NUMBERSABC'SCOLORSNUMBERSABC'SPLAYGROUND/LUNCHLUNCH
15:00NAPNAPNAPNAPNAP''''''''''''''''''''''''''''FREE
15:30CONT.CONT.CONT.CONT.CONT.''''''''''''''''''''''''''''''''''''''''''''FREE
16:00CONT.CONT.CONT.CONT.CONT.'''''''''''''''''''''''''''''''''''''''''''''''''''''''''FREE
16:30CONT.CONT.CONT.CONT.CONT.'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''FREE
17:00SNACKSNACKSNACKSNACKSNACK''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''FREE
17:30FULL BODY WKOUTCOORDINATION ARM WKOUTBALANCELEG WKOUT'''''''''''''''''''''''''''''''''''''''''''''''''''''''SNACK
18:00CONT.CONT.CONT.CONT.CONT.SNACK/HYDRATEFREE
18:30CONT.CONT.CONT.CONT.CONT.FREEFREE
19:00HYDRATE/MASSAGEFREEHYDRATE/MASSAGEFREEHYDRATE/MASSAGEFREEFREE
19:30FREEFREEFREEFREEFREEFREEFREE
20:00DINNERDINNERDINNERDINNERDINNERFREEFREE
20:30FREEFREEFREEFREEFREEFREEDINNER
21:00FREEFREEFREEFREEFREEFREEFREE
21:30FREEFREEFREEFREEFREEFREEFREE
22:00FREEFREEFREEFREEFREEFREEFREE
22:30READ/WATCH GAMEREAD/WATCH GAMEREAD/WATCH GAMEREAD/WATCH GAMEREAD/WATCH GAMEFREEFREE
23:00SNACK/NIGHT NITESNACK/NIGHT NITESNACK/NIGHT NITESNACK/NIGHT NITESNACK/NIGHT NITEFREEFREE
23:30SNACK   SNACK
0:00NIGHT NITENIGHT NIGHT