Football running backs are the heartbeat of any offense, combining speed, agility, and power to break through defenses.
To excel in this demanding position, players need a well-rounded training regimen that hones their skills and keeps them at peak performance.
Running back drills are essential for developing the quick footwork, explosive strength, and sharp decision-making needed on the field.
In this article, we’ll delve into a comprehensive list of running back drills designed to elevate every aspect of a player’s game.
Whether you’re a seasoned coach or an aspiring athlete, these drills will provide the foundation for success, ensuring running backs are ready to face any challenge thrown their way.
Essential Drills for Ball Handling
Running backs must maintain excellent ball control to prevent turnovers.
These essential drills will enhance their ball-handling skills.
Pushup & Catch Drill
Perform the Pushup & Catch Drill to build strength and hand-eye coordination. Start in a pushup position with a partner standing over you.
Your partner drops a football, and you must push yourself up, catch the ball mid-air, and then return to the ground. Repeat 10-15 times per session.
This drill mimics real-game scenarios where players must catch the ball in unexpected circumstances.
Ball Wrestling
Engage in Ball Wrestling to improve grip strength and holding skills. Pair up and have each partner grip a football tightly while trying to wrestle it away from the other.
Use power and leverage without letting go of the ball. Each bout should last about 30 seconds, and partners should switch roles to ensure balanced practice.
It helps in developing the toughness required to keep possession during intense defensive pressure.
Core Speed and Agility Workouts
Running backs must master speed and agility to make quick decisions and evade defenders. Incorporating core workouts can significantly enhance those abilities.
Hop and Switch
Hop and Switch involves alternating lateral hops, enhancing lateral movement and coordination. The drill starts with the player standing on one leg, hopping laterally to land on the opposite foot. Switching quickly between both feet sharpens reflexes and improves balance.
Doing this drill regularly increases a running back’s ability to change direction rapidly, key in dodging tackles and creating opportunities on the field.
Line Response Drill
Line Response Drill improves reaction time and directional speed. The player stands facing a set of lines or cones arranged on the ground.
At the coach’s signal, the player moves swiftly to the designated line, practicing quick lateral, forward, and backward movements.
This drill hones the player’s ability to respond instantaneously to game situations, enhancing overall agility and quickness.
Consistent practice ensures running backs remain sharp and light on their feet, critical for navigating through tight defenses.
Advanced Running Back Techniques
Developing advanced running back techniques can set players apart by improving their strategic gameplay and adaptability on the field.
Blitz Pickup
Blitz Pickup drills are crucial for running backs. Players must practice recognizing defensive blitzes and executing effective blocks.
These drills often start with identifying the blitzer’s position quickly. Coaches simulate blitz scenarios, where running backs need to adjust their stance and meet the defender with proper leverage.
For example, drills like the One-on-One Blitz Pickup require backs to confront linebackers directly, focusing on stance, hand placement, and maintaining balance.
Settle and Noose Drill
The Settle and Noose Drill refines a running back’s receiving and route-running skills. This drill helps players learn to decelerate into space, settle under a pass, and secure the catch under pressure.
Participants run a precise route, find the open area, and then catch a pass in a controlled manner. The “noose” part involves practicing quick turns and immediate acceleration after the catch to avoid defenders.
This drill develops spatial awareness, hand-eye coordination, and swift decision-making under game-like conditions.
Drills for Enhancing Running Back Vision and Reaction
Running backs need exceptional vision and quick reactions to navigate through defensive lines and exploit holes.
These drills focus on enhancing these key skills.
Read and Go Drill
Involves reading defensive shifts. The running back aligns behind the quarterback, scanning the defense as the ball is snapped.
The coach signals defensive movements, compelling the running back to adapt quickly. Encourages instant decision-making and sharpens vision.
Zone Mesh Drill
Emphasizes reading blockers. The running back practices running through various zone-blocking schemes. The coach adjusts dummy defenders while blockers create lanes. Teaches patience, vision, and adaptability in finding the right pathway.
Goal Line and Short Yardage Drills
Mastering goal line and short yardage situations is crucial for running backs to secure touchdowns and convert critical downs.
These drills focus on power, precision, and decisiveness.
Goal Line Running Drill
Practicing the Goal Line Running Drill helps running backs develop the ability to punch through tough defensive lines. Players line up three yards from the end zone, with blockers positioned to simulate defensive linemen.
The running back’s objective is to find a seam and power through, using low pad level and strong leg drive. Coaches can adjust lane size and add defenders to increase difficulty.
Two Hit Drill
The Two Hit Drill enhances a running back’s toughness and ability to handle initial contact while maintaining forward momentum. Position two lines of defenders five yards apart.
The running back starts from a stance, bursts through the first line, absorbs contact, and pushes forward to break through the second line. This drill builds resilience, balance, and the determination needed for short yardage situations.
Frequently Asked Questions
What are the essential skills for a football running back?
Running backs need speed, agility, power, and skills like footwork, strength, and decision-making to perform well on the field.
Why is footwork important for running backs?
Footwork is crucial as it helps running backs navigate through defenses, change directions quickly, and maintain balance during plays.
What is the Blitz Pickup Drill?
The Blitz Pickup Drill improves a running back’s ability to recognize and block defensive blitzes, ensuring they can protect the quarterback and create opportunities for plays.
What is the purpose of the Settle and Noose Drill?
The Settle and Noose Drill helps running backs enhance their receiving skills and route-running abilities, making them more versatile and effective in the passing game.
How does the Read and Go Drill benefit running backs?
The Read and Go Drill trains running backs to quickly read the defense and make swift decisions, improving their ability to find and exploit gaps in the defense.
Conclusion
Mastering football running back drills is crucial for enhancing the essential skills required on the field. Incorporating these drills into regular training routines can significantly improve a running back’s performance.
From developing footwork and agility through Ladder Drills to strengthening endurance and power with the Sled Push, each drill plays a vital role.
Blitz Pickup and Settle and Noose Drills refine blocking and receiving capabilities, crucial for handling diverse gameplay scenarios.
Goal Line and Short Yardage Drills, like the Goal Line Running Drill and Two Hit Drill, are indispensable for achieving critical in-game successes.
By focusing on these specific drills, running backs can enhance their speed, agility, strength, and decision-making abilities.
Structured, consistent practice not only sharpens these skills but also builds the resilience and game awareness necessary to excel.
Coaches and players should prioritize integrating a balanced mix of these drills to cultivate well-rounded, high-performing running backs.
Ashley Hopkinson