History of Football and Soccer
Well, the history of football is as interesting and suspicious as the game itself where situation can be changed at any time. Just like any other game there are different theories and different claims with this game as well, but consensus seems to be in the favor of 19thy century when football was established as a game as it is being played in the modern days. The origins of different ball games can be found in almost every civilization. Even in the modern world football, rugby, soccer etc. are some of the famous ball games. Even as of today, perhaps football is the most famous game that is played throughout the world.
It is also debated that history of football dates back to as early as 1800 BC when a famous ball game was played by Egyptian people. Some other people are of the opinion that ball games were also played in Ancient China as early as 2500 BC. Similar claims can be found in some other civilizations and countries such as Greek, Romans etc. No matter what game was played and in what form, but it wasn't until the late 19th century when this game took the current shape. All other ball games could be considered as the forerunners to the modern day football game.
As far as origins are concerned, it is strongly believed that modern day football was derived from the English game of rugby. Football or more popularly known as American football was started in 1879 by Walter Camp who was a famous football player and coach at Yale University. There won't be any exaggeration if we treat Walter as the father of modern football due to his contribution to this game and its rules. He was born in April 17, 1859, in New Haven, Connecticut. Later, for his studies he attended Yale University from 1876-1882 and during this period he contributed a lot to this game. Basically he was a student of medicines and business.
Football Coaching
How to Properly Hold & Handle the Football
Even at the highest level of professional football, NFL coaches each year during mini camps and training camps, instruct players how to handle and hold a football properly. You would think after so many years of playing the same game each year, professional football players wouldn't need to be taught one of the simplest principles of football. However, the problem is that if holding and securing a football was a concept so easy, then why are over a 100 footballs fumbled in games throughout each season?This article is dedicated to the simple concept of how to grasp, hold, and handle a football. The methods taught throughout this article are techniques taught by some of the greatest coaches in the NFL today. If applied, these principles will give the reader an opportunity to better themselves as football players and be more reliable during critical moments of games.
The Grasp
Many coaches and players teach the initial grasp of the football is the first indicator if the ball will be fumbled or not. Therefore, practicing and staying consistent with the way you initially grasp the ball will dramatically reduce the number of fumbles you may incur. In fact if you take a mental note every time you touch the ball and place your hands in the correct manner, it is proven the number of likely fumbles will be cut in half.
The proper way to grasp a football is done by placing the tip of the index finger directly over the tip of the ball, while the rest of the hand grasps as much of the surface area of the ball as possible. The remaining surface area of the ball is then supported directly on the inside of the wrist and forearm. Thus, the tips of the finger down to the mid section of the forearm sustain the football during the initial grasp.
The proper way to grasp a football is done by placing the tip of the index finger directly over the tip of the ball, while the rest of the hand grasps as much of the surface area of the ball as possible. The remaining surface area of the ball is then supported directly on the inside of the wrist and forearm. Thus, the tips of the finger down to the mid section of the forearm sustain the football during the initial grasp.
The Hold
"The Hold" of a football is sometimes an item of debate among coaches in today's collegiate and professional coaches. Some coaches believe you should hold the football directly under your armpit, or place the ball between your forearm and your ribs. Although those are legitimate techniques, I like to refer to a football hold that is a proven method. There is only one player in the NFL that has the least amount of fumbles in the last 5 seasons, and it is not by chance.
Tiki Barber of the New York Giants has been the forerunner in implementing and teaching the proper method of ball holding. His technique is simple: with the ball firmly grasped with the fingers and forearm, place the football directly across your chest and hold on for dear life. (It should look like you are stabbing yourself in the middle of your chest.) Think of it as how you might hold a brand new infant. You are not going to hold her under your arms are next to your ribs. The best and most secure hold is sustained by holding the baby across your chest. Through many years this technique seems to be the most reliable and less likely to cough off the football while being engaged with incoming defenders.
Tiki Barber of the New York Giants has been the forerunner in implementing and teaching the proper method of ball holding. His technique is simple: with the ball firmly grasped with the fingers and forearm, place the football directly across your chest and hold on for dear life. (It should look like you are stabbing yourself in the middle of your chest.) Think of it as how you might hold a brand new infant. You are not going to hold her under your arms are next to your ribs. The best and most secure hold is sustained by holding the baby across your chest. Through many years this technique seems to be the most reliable and less likely to cough off the football while being engaged with incoming defenders.
The Handle
Since the first years of professional football to the days of Vince Lombardi, NFL coaches have always understood one simple truth about the proper way to handle a football. Once a player has the grasp and hold, maintain the football in your outside arm at all times.
This technique is based on simple probabilities. Think about it; a player is more likely to be tackled by a defender pursuing from the inside out. For that reason every time you run drills, practice or walk with a football, create a habit of always placing the football in your outside arm. You will have more control and ability to protect the football from ever coming loose.
This technique is based on simple probabilities. Think about it; a player is more likely to be tackled by a defender pursuing from the inside out. For that reason every time you run drills, practice or walk with a football, create a habit of always placing the football in your outside arm. You will have more control and ability to protect the football from ever coming loose.
Always remember, games are lost or won by fumbles. Do you ever want to be that guy that loses a Pop Warner, Junior High, High School, College, or NFL game? Start preparing NOW to properly grasp, hold and handle a football!
Position Drills - Quarterbacks and Proper Footwork
This article will focus on the proper way a young football quarterback should practice in preparation for an upcoming season or game. Obviously the information that will be taught is not designed to replace practices organized by a coach or team; rather the quarterback drills and techniques that will be taught are designed to be utilized during off-season or in-season training, or what I like to call individual practices. They are designed to be done by yourself, or with another training partner or coach. The drills and techniques taught are currently being utilized by NFL coaching staff and Division I programs throughout the country. The purposes of these drills are to begin training your body to prepare for any and all situations that may occur in a game and to transform yourself from being a "good" to GREAT!A critical deficiency that many young quarterbacks currently lack in organized football is proper footwork. Proper footwork is needed when dropping back and setting up in a position to throw the ball effectively. Many GREAT Quarterbacks like Peyton Manning, Dan Marino, Joe Montana, and Steve Young have realized that being a dominate QB is much more than just having a strong arm. For that reason, in much of their personal training and off season preparation, they will design many workouts exclusively devoted to footwork.
Drop Back Drill
Good footwork and ability to drop back into the pocket quickly give a quarterback the capacity to read defensive coverage faster and provides a lesser likelihood of getting sacked. Possessing a combination of both these skills, along with adequate arm strength, are crucial to being recruited by top tier Division I programs and having the opportunity to play at the next level.
Purpose:
This drill is designed to increase a quarterbacks quickness in dropping back into 3, 5, 7 step drops. In addition, you will learn the proper fundamentals of setting your feet in the proper position to throw the football while maximizing hip and shoulder rotation.
This drill will require an exercise band that can be wrapped around the ankles (ideally one that has expandable handles and is 5-10 pounds resistance). In addition you will need a football to hold and 15-20 yards of a field or park to execute the drill.
This drill will require an exercise band that can be wrapped around the ankles (ideally one that has expandable handles and is 5-10 pounds resistance). In addition you will need a football to hold and 15-20 yards of a field or park to execute the drill.
Step 1:
Adjust the exercise band so you have only 1 foot between your feet, while the band is still un-stretched.
Step 2:
Start on a Line of Scrimmage in a ready position as if you were to receive a snap from the Center. (Have your feet a little less than shoulders width apart and the football in your throwing hand extended under the Center.)
Step 3:
Practice your cadence and on "hut" or "set", begin to drop back. If you are RIGHT HANDED, you will step directly backwards with your right foot while keeping your left foot planted. . Next, you will rotate your shoulders so your left shoulder is pointing down field and have the ball gripped properly with your right hand. Hold the ball up near your chin, with the left hand supporting the bottom of the ball.
Next, you will bring your left foot through past the right foot. Then follow with your right foot. Exaggerate each step so you are stretching the band as much as possible. However, you should try to drop back as quick as possible.
IF YOU ARE LEFT HANDED DO STEP 3 WITH OPPOSITE HANDS AND FEET.
Step 4:
15 -20 yards, STOP, STAND TALL, maintain a good base (shoulder width apart) then step to your target and throw.
Step 5:
Repeat steps 1-4, five times with 15-30 seconds rest in between. You would do this drill in 3 sets, thus a total of 15 reps. This drill should be performed a minimum of 2 times a week to receive the full benefit.
Adjust the exercise band so you have only 1 foot between your feet, while the band is still un-stretched.
Step 2:
Start on a Line of Scrimmage in a ready position as if you were to receive a snap from the Center. (Have your feet a little less than shoulders width apart and the football in your throwing hand extended under the Center.)
Step 3:
Practice your cadence and on "hut" or "set", begin to drop back. If you are RIGHT HANDED, you will step directly backwards with your right foot while keeping your left foot planted. . Next, you will rotate your shoulders so your left shoulder is pointing down field and have the ball gripped properly with your right hand. Hold the ball up near your chin, with the left hand supporting the bottom of the ball.
Next, you will bring your left foot through past the right foot. Then follow with your right foot. Exaggerate each step so you are stretching the band as much as possible. However, you should try to drop back as quick as possible.
IF YOU ARE LEFT HANDED DO STEP 3 WITH OPPOSITE HANDS AND FEET.
Step 4:
15 -20 yards, STOP, STAND TALL, maintain a good base (shoulder width apart) then step to your target and throw.
Step 5:
Repeat steps 1-4, five times with 15-30 seconds rest in between. You would do this drill in 3 sets, thus a total of 15 reps. This drill should be performed a minimum of 2 times a week to receive the full benefit.
Coaching Tips
- Over emphasize and exaggerate the steps on this drill. Take extra large strides while maintaining good form and speed. Don't be afraid of stretching the exercise band, it will not break.
- You should feel a burn in your groin and inner thighs if you are doing this drill correctly.
- Do every rep as fast as you can, but emphasize stretching the band each time.
- Always keep your head up and eyes looking straight ahead. Don't look at the exercise band or your feet.
- Tom Brady and Matt Hassleback have probably the purest drop back forms. Imitate their footwork when doing this drill
These routes and names being taught are according the West Coast offensive scheme (Seattle Seahawks, Tampa Bay Bucanneers, Philadelphia Eagles, Green Bay Packers, and San Francisco 49ers). This information is not meant to replace the terminology or execution that may be taught by a High School, Junior High, or Pop Warner coach. However, every single pass receiving route taught today on the amateur and professional level is derived from the same basic concepts. Therefore, I encourage you to implement these techniques because they will greatly enhance your route running ability.Passing Tree Routes
Middle spot - Designed to be usually a 3rd read for the Quarterback. The most important coaching tip for this route is making sure you stop directly over the ball, 5-6 yards deep. Do not drift or slide until you make contact with the QB.
Drag - This is West Coast Offense terminology for a route ran into the flat. A big mistake young players and even coaches make in utilizing this route, is that they bow or round the route. This only makes the Tight End easier to defend. The key coaching tip on this route is to pick a point on the near sideline about 3-5 yards past the line of scrimmage, and then run as straight as you can to that point.
Stick - A simple 5 yard out. This route can be run various ways depending on coverage, but in this case you will practice this route if you are in man coverage.
Coaching tips:
Coaching Tips:
Coaching Tip:
Shallow Cross - An underneath route designed to take advantage of Linebackers and 1 on 1 coverage. Make sure you get a good release off the line of scrimmage. Initially angle your route until you get to 4 yards deep, at that point give a little head fake like you are going to go up field, then break your route across the field. You will most likely expect to catch the ball where the opposite tackle will be.
Seam/Go - The foundation of all pass routes. The key is beating the man in front of you. Get a good release of the line of scrimmage and the first person to the 15 yard line wins!
Coaching Tip:
Skinny Post - This play works magic against a cover 2. This play is run when the Safeties are jumping the Flag route.
Coaching Tips:
Deep Middle - This route is designed to take advantage of the Middle Linebacker in the Tampa Cover 2.
Coaching Tips:
Flag - Designed to expose Man or Cover 2 coverage.
Coaching Tips:
Drills for Cornerbacks and Defensive Secondary Positions
Middle spot - Designed to be usually a 3rd read for the Quarterback. The most important coaching tip for this route is making sure you stop directly over the ball, 5-6 yards deep. Do not drift or slide until you make contact with the QB.
Drag - This is West Coast Offense terminology for a route ran into the flat. A big mistake young players and even coaches make in utilizing this route, is that they bow or round the route. This only makes the Tight End easier to defend. The key coaching tip on this route is to pick a point on the near sideline about 3-5 yards past the line of scrimmage, and then run as straight as you can to that point.
Stick - A simple 5 yard out. This route can be run various ways depending on coverage, but in this case you will practice this route if you are in man coverage.
Coaching tips:
- Get a good release off the ball
- At 4-6 yards past the line of scrimmage stick, plant and break the route with your inside foot and then run away from the defender slightly downhill. You should expect to catch the ball 3-4 yards deep.
Coaching Tips:
- Although the diagram doesn't show it the release on this route should be outside if you have a defender playing head up.
- Make the first 10 yards look like you are on a Go or Seam route. At 10-12 yards fake an outside break, then plant, break, and cut with your outside foot. Once you hit your break, run slightly downhill. You should expect to catch the ball 8-10 yards deep.
Coaching Tip:
- Make sure you widen the defender at least 2-4 yards during the initial 4-5 yards of your route. This will create separation and give the defender an opportunity to commit inside or outside leverage.
Shallow Cross - An underneath route designed to take advantage of Linebackers and 1 on 1 coverage. Make sure you get a good release off the line of scrimmage. Initially angle your route until you get to 4 yards deep, at that point give a little head fake like you are going to go up field, then break your route across the field. You will most likely expect to catch the ball where the opposite tackle will be.
Seam/Go - The foundation of all pass routes. The key is beating the man in front of you. Get a good release of the line of scrimmage and the first person to the 15 yard line wins!
Coaching Tip:
- Make sure you widen the defender at least 2-4 yards during the initial 4-5 yards of your route. This will create separation from you and the Middle Linebacker and give you an opportunity to catch the ball between your man and the Free Safety. You will usually catch the ball 10-17 yards downfield.
Skinny Post - This play works magic against a cover 2. This play is run when the Safeties are jumping the Flag route.
Coaching Tips:
- Make sure you widen the defender at least 2-4 yards during the initial 4-5 yards of your route. This will create separation from you and the Strong Side Linebacker, leaving room to run the Post.
- At 10 to 12 yards pas the line of scrimmage, take 1-2 steps like you are running a Flag, then cut, plant, break with your outside foot and run a Post. DO NOT RUN TOWARD THE SAFETY, he will light you up if you catch the ball. After your cut, stay in the inside shoulder of the defender. In some cases you may feel like you are running a Seam if the safeties are tight together.
Deep Middle - This route is designed to take advantage of the Middle Linebacker in the Tampa Cover 2.
Coaching Tips:
- For the first 5-6 steps make this route look like a Shallow Cross.
- Once you get to where the play side Offensive Guard would be then break your route up field, and then sit and break your route at 10-12 yards directly over the ball.
Flag - Designed to expose Man or Cover 2 coverage.
Coaching Tips:
- Make your break at 10-12 yards. Do not break your route too early. Make the defender think you going on a "Go" route for a touchdown, then break into a flag...
- On your break, cut with your outside foot, take two steps like you are running a Post, then break it back into a flag with your inside foot. After the break run towards the back corner pylon. Stay "skinny" and up field.
Through recent years NFL General Managers have made a noticeable trend in the type of players they value the most in the 1st, 2nd and 3rd rounds of the NFL draft. Of all the players selected in each round since 2000, a majority of these players have been Defensive Backs and Safeties. This trend is largely due to the skills and talent that these players can instantly bring to a defensive. With a unique combination of speed, agility and quickness, Defensive Secondary positions can transform a good defense into a GREAT defense immediately.In order to become an impact player as described, a young Defensive Secondary player must dedicate themselves to a strict training program of enhancing speed and quickness, while simultaneously preparing for any and all circumstances that can occur during a game.
The following two articles are dedicated to teach young Defensive Backs or Safeties the principles of becoming GREAT defenders. These drills are currently being utilized by todays top Defensive Secondary Coaches and players. They are a regular part of their off season training and individual practices, and if you can implement these drills into your normal training schedule and dedicate yourself, you will see an enormous increase in your ability to be a game changing player.
Drill 1: Break on the Ball
This drill is probably the most well know among all of the Defensive Secondary drills that exist today. It involves using all the necessary reaction skills, speed, and agility required to effectively simulate covering a receiver and breaking on the ball. Today's greatest Secondary players such as Champ Bailey, Troy Polamalu, and Pacman Jones work on this drill religiously, and it obviously translates into their performance in each game.
Purpose
Increase Secondary coverage skills through enhancing drop back capabilities while quickening the reaction and break on a pass.
PLEASE NOTE: This drill will require a 35-50 yards of a football field or a park. Make sure the yardage is marked appropriately to get the proper feel for the depth and feel of each route.
Bump and Run/Man to Man Coverage
Step 1: Pick a starting spot where you have at least 20 yards to drop back into coverage.
Step 2: Assume you are playing man to man coverage on the outside receiver and play bump and run for the initial 5 yards. (Back pedal with hands on an imaginary receiver)
Step 3: At 5 yards turn your hips and sprint to the 20 yard line.
Step 4: Break the route into a comeback towards the sideline and sprint to the Line of Scrimmage.
Step 5: Repeat steps 1-4 for three sets, working both left and right side of the ball. 25 second rest between each drill.
Zone Coverage
Step 1: Same
Step 2: Play at least 5 yards off the Line of Scrimmage. Drop back in a pure backpedal as FAST AS YOU CAN to the 20 yard line.
Step 3: Once your foot touches the 20 yards line, break AS FAST AS YOU CAN directly back in the path you just ran and SPRINT to the Line of Scrimmage.
Step 4: Repeat steps 1-3 for three sets, alternating each the left and right side of the ball. 25 seconds rest in between each set.
Coaching Tips
Drills for Cornerbacks and Defensive Secondary Positions - Part 2
The following two articles are dedicated to teach young Defensive Backs or Safeties the principles of becoming GREAT defenders. These drills are currently being utilized by todays top Defensive Secondary Coaches and players. They are a regular part of their off season training and individual practices, and if you can implement these drills into your normal training schedule and dedicate yourself, you will see an enormous increase in your ability to be a game changing player.
Drill 1: Break on the Ball
This drill is probably the most well know among all of the Defensive Secondary drills that exist today. It involves using all the necessary reaction skills, speed, and agility required to effectively simulate covering a receiver and breaking on the ball. Today's greatest Secondary players such as Champ Bailey, Troy Polamalu, and Pacman Jones work on this drill religiously, and it obviously translates into their performance in each game.
Purpose
Increase Secondary coverage skills through enhancing drop back capabilities while quickening the reaction and break on a pass.
PLEASE NOTE: This drill will require a 35-50 yards of a football field or a park. Make sure the yardage is marked appropriately to get the proper feel for the depth and feel of each route.
Bump and Run/Man to Man Coverage
Step 1: Pick a starting spot where you have at least 20 yards to drop back into coverage.
Step 2: Assume you are playing man to man coverage on the outside receiver and play bump and run for the initial 5 yards. (Back pedal with hands on an imaginary receiver)
Step 3: At 5 yards turn your hips and sprint to the 20 yard line.
Step 4: Break the route into a comeback towards the sideline and sprint to the Line of Scrimmage.
Step 5: Repeat steps 1-4 for three sets, working both left and right side of the ball. 25 second rest between each drill.
Zone Coverage
Step 1: Same
Step 2: Play at least 5 yards off the Line of Scrimmage. Drop back in a pure backpedal as FAST AS YOU CAN to the 20 yard line.
Step 3: Once your foot touches the 20 yards line, break AS FAST AS YOU CAN directly back in the path you just ran and SPRINT to the Line of Scrimmage.
Step 4: Repeat steps 1-3 for three sets, alternating each the left and right side of the ball. 25 seconds rest in between each set.
Coaching Tips
- Maintain a low center of gravity during the Bump and Run and back pedal
- Chop you feet SLIGHTLY when you make a break on the ball.
- On the break, keep you feet directly under you. If your feet are too far in front of you, you will slip and fall, GUARANTEED!
- Sprint through the Line of Scrimmage, DO NOT LET UP until you are 1-2 yards past. Practice GREATNESS. Mediocre and good players will jog through the Line of Scrimmage.
As important it is for a Wide Receiver to practice routes without catching the ball or having a defender, in order to prefect timing and feel of each route, it is as crucial for a Defensive Back or Safety to practice the same routes. A GREAT Defensive Back understands and prepares rigorously his offensive opponents schemes and patterns. Moreover, this preparation happens months before the season begins.While I was playing for the Seattle Seahawks, Ken Lucas (currently plays for Carolina Panthers and is a Pro Bowler), consistently practice the Wide Receiver passing tree, but as a defender. He would simply pick 30-35 yards of a field and practice his back pedal and break, according to the depth of each route that was taught to each Wide Receiver. He memorized every route from the Seattle Seahawk offensive play book and would utilize it in his practice, but understanding, even though he would never actually go against his own team in a game, most NFL teams derive their passing game from the same basic passing tree. Through this very simple method of preparation, Ken was studying his opponents except without game film and personnel reports.
This method of practice and study is something many young Defensive Backs and Safeties lack in their off season training and preparation. Therefore, to better prepare you, the following drill is taken directly from the passing tree practiced by wide receivers. The routes are general derivatives of every route run by most offensive schemes today. That way you know through understanding the depth and position of each route you will better prepare yourself for future opponents and game situations.
Drill - Defensive Secondary Passing Tree
PLEASE NOTE... This drill will require a 35-40 yards of a football field or a park. Make sure the yardage is marked appropriately to get the proper feel for the depth and feel of each route.
Purpose
Increase overall awareness of the type, speed, and depth of Wide Receiver routes. In addition, increase hip rotation, back pedal speed, and break in defending a variety of passing routes.
Keys to this drill:
1) Play every route in Man to Man tight coverage. Play 2 yards off the Line of Scrimmage.
2) Use your imagination! Obviously you are going against a make believe player. However, try to simulate the timing of each break and cut the receivers would make in their routes.
3) Concentrate on low position, hip rotation, back peddle/run and breaking to the ball.
4) Finish the end of each route by breaking and sprinting downhill to the Line of Scrimmage. Practice the feel of intercepting a pass and running for a touchdown. FINISH through the Line of Scrimmage.
5) Make sure once your work one side of the ball; work the opposite side of the passing tree.
6) Take 30 second breaks between each route. Work 2-3 sets of all the routes during a training session (28-42 repetitions).
Passing Tree 1st Set of Routes (Right Side)
Drills for Running Backs - Part 1 of 2
During my time in the NFL I had a fortunate opportunity to work with some of the greatest running backs in our day, Shawn Alexander, Jerome Bettis, Priest Holmes, and Brian Westbrook. Often times during practice and games I would catch myself gazing in amazement at the athleticism these guys would demonstrate. I would ponder to myself how athletically blessed they were, however after spending a few off season workouts with Shawn and Jerome, I came to realize their hard work had more to do with their work ethic than their God given talent.Through observation I can recollect 3 specific drills that I would like to share, that all of these future Hall of Famers would work on during practice and off season workouts. I believe through your own implementation of these drills you will see a dramatic increase in your own quickness and ability to become a GREAT running back.
Drill 1: Quick Feet Ladder Drill
This drill requires an Agility Ladder. If you don't have one you can purchase on our site or you can create one yourself. To create your own Agility Ladder all you will need is:
Purpose:
Many young running backs tend to be heavy footed when hitting holes and lack lateral mobility avoiding defenders, thus increasing the likelihood they will be tackled easier. This drill is designed to enhance lateral movement by training the fast twitch muscles in the athletes hips and legs which will increase the synchronization of brain stimuli (IE seeing a defender) and footwork (IE avoiding a tackle). When participating in this drill visualize Barry Sanders and LaDanian Tomlison and how they utilize lateral movement to "juke" defenders.
Step 1:
Start with a football in your arms. (ALWAYS DO EVERY DRILL WITH A FOOTBALL IN YOUR HANDS AND TUCKED THE PROPER WAY, Read the article The Proper Way to Hold a Football for instruction).
Step 2:
Start on the right side of the ladder with both your feet outside of the bottom "square" of the ladder.
Step 3:
Step with your left foot first into the bottom "square" and then follow with the right foot. (Both feet should be in the same square at this point). Then, with the left foot step left outside of the square, with the right foot remaining in the square.
Step 4:
Next, step with the right foot in the next square up. Follow with the left foot. Then step with the right foot to the outside of the ladder (right side). You just completed one rotation.Step 5:
Repeat steps 1 thru 4 until you complete the rungs of the ladder.
Your goal is to go through the entire ladder without ever touching the rope and never missing a step.
Tips & Reminders:
BE PATIENT! This drill takes time to master at a comfortable pace. I have seen NFL players struggle doing this drill correctly, even the most athletic. Therefore, give yourself at least 2-3 trial runs at a slow pace to get the footwork correct. A good indicator if you are doing the drill correctly is by the rhythm of your movement. This drill is almost like a graceful dance. Why do you think Emmit Smith won Dancing with the Stars?
Once you begin getting used to the feel, go through the entire ladder as fast as you can, but still maintain full body control. In 2-3 weeks (doing this drill 2-3 times a week) your coordination and lateral movement will greatly improve!
This method of practice and study is something many young Defensive Backs and Safeties lack in their off season training and preparation. Therefore, to better prepare you, the following drill is taken directly from the passing tree practiced by wide receivers. The routes are general derivatives of every route run by most offensive schemes today. That way you know through understanding the depth and position of each route you will better prepare yourself for future opponents and game situations.
Drill - Defensive Secondary Passing Tree
PLEASE NOTE... This drill will require a 35-40 yards of a football field or a park. Make sure the yardage is marked appropriately to get the proper feel for the depth and feel of each route.
Purpose
Increase overall awareness of the type, speed, and depth of Wide Receiver routes. In addition, increase hip rotation, back pedal speed, and break in defending a variety of passing routes.
Keys to this drill:
1) Play every route in Man to Man tight coverage. Play 2 yards off the Line of Scrimmage.
2) Use your imagination! Obviously you are going against a make believe player. However, try to simulate the timing of each break and cut the receivers would make in their routes.
3) Concentrate on low position, hip rotation, back peddle/run and breaking to the ball.
4) Finish the end of each route by breaking and sprinting downhill to the Line of Scrimmage. Practice the feel of intercepting a pass and running for a touchdown. FINISH through the Line of Scrimmage.
5) Make sure once your work one side of the ball; work the opposite side of the passing tree.
6) Take 30 second breaks between each route. Work 2-3 sets of all the routes during a training session (28-42 repetitions).
Passing Tree 1st Set of Routes (Right Side)
Drill 1: Quick Feet Ladder Drill
This drill requires an Agility Ladder. If you don't have one you can purchase on our site or you can create one yourself. To create your own Agility Ladder all you will need is:
- 2 pieces of rope 15-20 feet long
- (15-20) 1.5 foot pieces of the same rope
- Athletic or duct tape
Purpose:
Many young running backs tend to be heavy footed when hitting holes and lack lateral mobility avoiding defenders, thus increasing the likelihood they will be tackled easier. This drill is designed to enhance lateral movement by training the fast twitch muscles in the athletes hips and legs which will increase the synchronization of brain stimuli (IE seeing a defender) and footwork (IE avoiding a tackle). When participating in this drill visualize Barry Sanders and LaDanian Tomlison and how they utilize lateral movement to "juke" defenders.
Step 1:
Start with a football in your arms. (ALWAYS DO EVERY DRILL WITH A FOOTBALL IN YOUR HANDS AND TUCKED THE PROPER WAY, Read the article The Proper Way to Hold a Football for instruction).
Step 2:
Start on the right side of the ladder with both your feet outside of the bottom "square" of the ladder.
Step 3:
Step with your left foot first into the bottom "square" and then follow with the right foot. (Both feet should be in the same square at this point). Then, with the left foot step left outside of the square, with the right foot remaining in the square.
Step 4:
Next, step with the right foot in the next square up. Follow with the left foot. Then step with the right foot to the outside of the ladder (right side). You just completed one rotation.Step 5:
Repeat steps 1 thru 4 until you complete the rungs of the ladder.
Your goal is to go through the entire ladder without ever touching the rope and never missing a step.
Tips & Reminders:
BE PATIENT! This drill takes time to master at a comfortable pace. I have seen NFL players struggle doing this drill correctly, even the most athletic. Therefore, give yourself at least 2-3 trial runs at a slow pace to get the footwork correct. A good indicator if you are doing the drill correctly is by the rhythm of your movement. This drill is almost like a graceful dance. Why do you think Emmit Smith won Dancing with the Stars?
Once you begin getting used to the feel, go through the entire ladder as fast as you can, but still maintain full body control. In 2-3 weeks (doing this drill 2-3 times a week) your coordination and lateral movement will greatly improve!
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