Pro Shuttle Run Drill
Purpose:
To measure the linear and direction changing speed of an athlete over a 20 yard distance.
Drill:
Set up 2 cones that mark a 10 yard distance, for example one cone on the goal line and one cone on the 10 yard line.
Player starts at the the mid way point in between the two cones.
Player sprints in the direction of one of the cone markers, 5 yards away.
Before reaching the first cone, player should chop his feet, lower his pad level and prepare his body to change direction.
Upon reaching the first cone, player should be in a ready position to change direction. Player should change direction and sprint towards the second cone positioned 10 yards away from the first cone.
Before reaching the second cone, player should chop his feet, lower his pad level and prepare his body to change direction.
Upon reaching the second cone, player should be in a ready position to change direction. Player should change direction and sprint towards the finish line 5 yards away.
Player should finish by sprinting past the finish line.
Timing:
Coaches should time this drill for their players on a standard hand held stopwatch. Player’s time should be started at their initial movement toward the first cone and should be stopped when the player crosses the finish line of the drill.
Tags: coaching, defense, football done right, football drills, pro shuttle, strategy, teach
Hands, Hips, Rip & Run Football Drills
Purpose:
This series of drills is used with the purpose of developing quickness at the hands, shoulders and power at the hips and feet while coming out of the player’s stance at the point of attack. I use repetitions of these drills everyday to develop quickness and power in the player’s arms and legs that they will be using while playing football.
Set-Up:
These drills should be performed using a blocking sled. One, two or five man sleds are appropriate for use in this drill. Players should start on their knees lined up facing the blocking bag at an arms length away from the blocking bag. Players will progress from their knees into a full3-point stance towards the completion of the drill.
Hand Explosion Drill
Purpose:
The purpose of the Hand Explosion drill is to develop quickness and power in the player’s arms in making contact with the offensive player at the point of attack of a football play.
Drill:
Player will line up on their knees in front and facing the blocking sled bag. Coaches will direct the player to strike with their hands at every movement of the football. Coaches should start off the drill by slowly moving the football and having the player strike the bag thus setting the player’s hands correctly. Coaches should progress into rapidly moving the football and having their players strike the blocker bag in rapid succession thus maximizing player’s repetitions in the drill. Players should rotate upon the coach’s direction to “break” the drill.
Hip Explosion Drill
Purpose:
The purpose of the Hip Explosion drill is develop power in a players hips while delivering a strike to the offensive player at the point of attack. The player will generate most of the power of their initial strike from the movement at their hips. I use repetitions of this drill everyday to develop power and quickness in the initial explosion of a player’s get-off from a full 3-point stance.
Drill:
Player will line up on their knees in front and facing the blocking sled bag. Coaches will direct the player to strike with their hands and explosively extend from their hips driving through the blocker bag at every movement of the football. Coaches should start off the drill by moving the football, critiquing the movement and allowing the players to reset in front of the bag. Coaches should progress into rapidly moving the football and having their players strike the blocker bag and reset in rapid succession thus maximizing player’s repetitions in the drill. Players should rotate upon the coach’s direction to “break” the drill.
Rip & Run Drill
Purpose:
The Purpose of the Rip & Run Drill is to use repetitions to develop quickness and power in the player’s get-off from a full 3-point stance. The player will develop power in their hands and hips when driving their initial step out of their stance and continue to drive their feet through contact with the blocking sled bag. Finally, the player will use a rip technique to escape the offensive player’s block in a full get-off progression.
Drill:
Player will line up in front and facing the blocking sled bag. Coaches will direct the player to forcefully explode into the blocking sled bag through their get-off progression at the movement of the football. Players will forcefully explode through their get-off progression and rip off of the bag thus escaping the block of the offensive player. Coaches allow their players to reset on the next bag and continue with the drill at the next movement off the football.
Tags: coaching, defense, defensive line, football done right, football drills, hand, hand explosion drill, hip explosion drill, hips, rip & run, rip & run drill, strategy
Medicine Ball Hand Fighting Football Drill
Purpose:
Develop quick hand strike in defensive players. Develop muscle memory with hand striking the medicine ball.
Translate Movements functionality to the football field.
Area:
Usa a 10yd area from yard mark to yard mark. Line up 2 players one on each side of the line in a side stance, place large medicine ball between the players. Players should be approximately 2ft from each other facing each other.
Drills:
Players shuffle 10yds, Hand strike medicine ball with palms facing forward and thumbs up. Players repeat motion for 10yds then change direction and continue the same motions back 10yds.
Tags: coaching, defense, defensive line, football done right, football drills, medicine ball hand fight, strategy
Broad Jump Football Drill
Purpose:
The purpose of the Broad Jump drill is to measure a players hip explosion from a given point to the completion of the Broad Jump movement.
Drill:
Player should line up at a cone or field line facing forward in an athletic position. In an athletic position, player should be lined up in correct posture with their shoulders over their hips, their hips aligned with their knees and their knees aligned with their feet. The player’s feet should be at shoulder width apart. Player should have their hips and knees slightly bent and ready for explosive movement. Coaches should ready the player and instruct him to use his arms to create momentum and explode through their first jump when the player is ready. Player should explode through the movement and settle into an athletic position at the completion of the Broad Jump. Coach should measure the jump from the start point of the jump to the landing point of the heels of the player upon the completion of the jump.
Tags: broad jump, coaching, defense, defensive line, football done right, football drills, strategy
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
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