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
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
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