Defensive Line Get Off Fundamentals Football Drill
Purpose:
The purpose of the Get-Off Progression drills are to teach players proper start technique in run and pass situations. The step progressions are important for players to learn so that they can redirect and attack the offense in every situation. I use repetitions of these drills everyday to create muscle memory in the athlete’s legs, feet and hands that they will be using while playing football.
Set-up
Cone House Set-up
Position two large stand up cones or pop up bags on the line of scrimmage. Position rubber step over boards next to cones on line of scrimmage. Position two cones approximately three yards from front cones. Position one cone, one yard from second cones in between two second cones.
First cones with boards represent line of scrimmage
Second cones represent 2yd redirection box
Third cone represents QB – 5 step drop point.
Drill:
Run Get Off
Coach should position player at first cone in front of board. Player lines up in an athletic “run get off” stance. The athlete’s stance should be elongated with decreased flex at the hip for lower leverage at the point of attack.
At the movement of the football, player comes out of their stance and takes two short choppy steps. First step is a Power Step, a short, six-inch step in length. The player’s hands should be attacking from the ground into the offensive blocker with their palms facing up and grasping at the offensive blocker.
The player’s second step is called a Redirect Step. The Redirect Step is another, short, six-inch step that the player should put in the ground quickly so they are position and ready to redirect to the football carrier after completion of this step.
Player should be strong at point of attack and be balanced to redirect to the football carrier within two yards of line of the scrimmage.
Pass Get Off Drill
Coach should position player at first cone in front of board. Player lines up in an athletic “pass get-off” stance. A “pass get-off” stance should be very compact. The player should have a high flex at the hip for increased push out of their stance to propel themselves up the field at the first movement of the football.
Upon the movement of the football, player forcefully explodes out of their stance and takes one long step over board and up the field. The player should reach what I call the Hip to Shoulder Relationship, or HSR, with their first step.
Player continues with their next step to the second cone. When the player reaches the second cone, the player dips their inside shoulder, decreasing surface area, and finishes through the third cone reaching towards the quarterback with their upfield hand. The purpose of the player reaching towards the quarterback is to get the player’s hips “flipped” in the direction of the quarterback.
Redirection Drill
Coach should position player at 1st cone in front of board. Player lines up in an athletic “run get off” stance. The athlete’s stance should be elongated with decreased flex at the hip for lower leverage at the point of attack.
At the movement of the football, player forcefully explodes from their stance and takes two short choppy steps.
The coach points in a right or left direction to which the player, breaks their feet down, redirects and sprints in the direction that the coach is pointing.
Recognition Drill
Coach should position player at first cone in front of board. Player lines up in an athletic “pass get-off” stance.
Upon the movement of the football, player forcefully explodes out of their stance and takes one long step over board and up the field.
The coach give one of three directions to the player: Pass, Screen or Draw.
If the player recognizes “Pass” the coach should instruct the player to continue up the field with their Pass Rush.
If the player recognizes “Screen” the coach should instruct the player to, break their feet down, focus their eyes outside (looking for the screen) and redirect to the screen receiver.
If the player recognizes “Draw” the coach should instruct the player to, break their feet down, focus their eyes inside (to identify the ball carrier) and retrace their steps back to the line of scrimmage to tackle the ball carrier from behind.
Tags: coach, coaching, defense, defensive line, football, pass get off, recognition, redirection, run get off, strategy
Footwork Fundamental Football Drill
Purpose
The purpose of the Footwork Progression drills are to develop speed and quickness in the athlete’s legs and feet. Players need to be able to change direction within one step on the football field, and these drills develop just that. I use repetitions of these drills everyday to create muscle memory within the athletes legs and feet that they will use while playing football.
Drill
Single Step
Player starts positioned in front of a series of step-over agile bags. Player starts their run progression and continues through the bags placing one step in between each bag. Upon stepping over the last agile bag player continues to sprint through a cone that is lined up 5 yards from the last agile bag.
Lateral Step Over
Player starts positioned laterally in front of the first agile bag facing the coach, with one foot next to the first agile bag. Player starts his run progression by stepping over the first agile bag and continuing to place each step in between each agile bag laterally. Upon stepping over the last agile bag player continues to sprint through a cone positioned 5 yards from the last agile bag.
Punch Drill
Player starts laterally positioned in front of the first agile bag. While shuffling in front of the bags, player drives his arms and hands down punching each bag that is in front. Upon punching the last bag player will sprint through a cone that is positioned 5 yards from the last agile bag.
Double Step
Player starts positioned in front of a series of step-over agile bags. Player starts their run progression and continues through the bags placing two steps in between each bag. Upon stepping over the last agile bag player continues to sprint through a cone that is lined up 5 yards from the last agile bag.
Hoping Drill
Player starts positioned in front of a series of step-over agile bags. Player starts their hoping progression exploding from their hips up, raising their arms over their head placing both feet in between each bag. Player will stop and compose their selves before completing their next hop over the bag. Coaches want to stress body control and explosion from the hips throughout the drill. This repetition drill is used to get players used to getting their hands up in the passing lanes of the Quarterback.
Cut Block Sprawl Drill
Player starts laterally positioned in front of the first agile bag. While shuffling in front of the bags, player drives his arms and hands down and extending their feet back behind them sprawling on each bag and pushing themselves back up into shuffling position and completing the drill through the bags that are in front of them. Upon sprawling on the last bag player will sprint through a cone that is positioned 5 yards from the last agile bag.
Sprint/Back-Lateral Shuffle
Player starts laterally positioned in front of the first agile bag. Player begins by sprinting forward to the end of the first agile bag. Player them changes direction and back-peddles through two bags through the length of the two agile bags. Player continues to change direction and alternates between sprinting and back-peddling through the bags in front of them. Upon completion of the last bag player will sprint through a cone that is positioned 5 yards from the last agile bag.
Lateral Shuffle Progression
Player starts laterally positioned in front of the first agile bag. Player begins by shuffling laterally to the end of the first agile bag. Player them changes direction and shuffles through two bags through the length of the two agile bags. Player continues to change direction and alternates between shuffling laterally through the bags in front of them. Upon completion of the last bag player will sprint through a cone that is positioned 5 yards from the last agile bag.
Tags: coaching, cut block sprawl drill, defense, defensive line, double step, football done right, football drills, footwork progression, hoping drill, lateral shuffle progression, lateral step over, punch drill, single step, sprint/back
Dynamic Warm-Up
Purpose:
I use this warm-up progression to prepare my athletes for athletic competition. The direct purpose of using a functional and effective warm-up progression is to warm-up the athlete’s muscles before strenuous exercise during drills. I also want to have their blood flow and heart rate raised to the levels needed to sustain proper blood flow needed to supply the muscles needed during athletic competition.
Drills:
High Knees
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of high knee drives. Player will alternate forcefully driving their knees up toward their chest in a running motion. Maximum repetitions should be completed through 5 yards.
High Knee Pull
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of high knee pull stretches. Player will alternate pulling their knees up toward their chest, reaching with their arms and pulling their knee high to their chest. This stretch is used to stretch the player’s hamstrings, lower back, glutes and hip extensors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Butt Kick Progression
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of butt kick drives. Player will alternate forcefully driving their heels back toward their butt in a running motion. Maximum repetitions should be completed through 5 yards.
Butt Kick Pull
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of butt kick pull stretches. Player will alternate pulling their heels back toward their butts, reaching with their arms and pulling their ankles back towards their butts. This stretch is used to stretch the player’s quadriceps, abdominals and hip flexors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Lateral Shuffle
Player is positioned on a line marker facing forward laterally. Within a 5 yard space, player will do a progression of lateral shuffles. Player will shuffle their feet independently through the progression stopping at one 5 yard marker and continue to shuffle in the opposite direction back to the starting point of the drill. Maximum repetitions should be completed through 10 yard total distance.
Lateral Lunge
Player is positioned on a line marker facing forward laterally. Within a 5 yard space, player will do a progression of lateral lunge stretches. Player will step laterally bending their front leg and keeping their rear leg straight. Player will continue to step laterally with their front leg and stretch each side independently. This stretch is used to stretch the player’s quadriceps, hamstrings, hip adductors and hip abductors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Tin Soldiers
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of leg drives called tin soldiers. Player will alternate forcefully driving, from the hip, their toes up toward their outstretched hand in front of them keeping their legs straight throughout the motion. Maximum repetitions should be completed through 5 yards.
Front Lunge
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of forward lunge stretches. Player will alternate stepping forward bending both legs and stretching in a stride stance. This stretch is used to stretch the player’s quadriceps, hamstrings, abdominals and hip flexors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Reverse Lunge
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of reverse lunge stretches. Player will alternate stepping backwards bending both legs and stretching in a stride stance. This stretch is used to stretch the player’s quadriceps, hamstrings, abdominals and hip flexors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Tags: coach, coaching, defense, defensive line, dynamic warm up, football, football done right, front lunge, high knee pull, high knees, lateral lunge, lateral shuffle, reverse lunge, strategy, teach, tin soldiers