Defensive Position Specific Football Coaching Drills
By
Kennett Johnson
In football, a defensive player’s success will depend on whether or not he
can position his feet correctly to place himself in the best possible position
to make plays. Foot speed is critical for improving athletic performance on the
field. If a defensive lineman’s first step is exaggerated or slow, he will lose
balance and be driven off the line of scrimmage.
Whether a linebacker is working on pass drops or a defensive back is working
on position in man coverage, foot quickness will determine who makes the biggest
plays. Using position specific agility drills is an ideal way to increase foot
speed as well as develop coordination and balance during individual time in
practice or in the pre-season training months.
When instructing defensive position specific drills to improve athletic
performance for linebackers, there are some key techniques that must be
critiqued with each drill. The stance is actually the most important aspect of
agility and speed development for linebackers. The toes should be parallel and
pointed straight with the feet slightly wider than shoulder width. Linebackers
must be able to move forward with their feet apart and should avoid crossing
them. Athletes must sit in a sound athletic stance with their chin over top of
their toes and with their back flat. The head and the eyes should always be up
to locate the ball.
In order to enhance game performance, linebackers must practice performing
agility drills keeping their shoulders square when changing directions. (The
shoulders must remain square when attacking lead blocks from fullbacks or
interior linemen.) When performing the premier agility system using bags to
simulate blockers, make sure that athletes attack the bag with the same shoulder
and foot while remaining square.
While implementing defensive position specific drills to enhance speed and
agility for cornerbacks and safeties, remember there are some key techniques
that must be reinforced with each movement. Coaches must make sure that athletes
start with their feet shoulder width apart and that they are positioned in a toe
to heel stance. When performing any backpedal movements, the feet should scrape
the grass. Be sure not to over-stride. The shoulders must remain over top of the
knees, and athletes should maintain a constant body height.
While backpedaling, the arms are thrown back in a short hammer motion and
must stay relaxed. It is vital that athletes be explosive out of their breaks
with the shoulders remaining low at all times. On all cuts, athletes must
practice finding the receiver or running back and then looking back for the
ball. This will prevent defensive players from staring at the quarterback and
falling for double moves by offensive players.
All drills can be performed with a predetermined direction on breaks or react
off of the coach’s direction. Remember to always reinforce explosive speed and
give a burst after coming out of all breaks.
Regardless of the position, while executing defensive position specific
drills, make sure that athletes aren’t wasting movements or steps. Athletes
should backpedal on the balls of their feet, not on their heels. In addition,
athletes should break at different angles when performing drills to mimic game
situations. An emphasis should be placed on exploding out of cuts. Defensive
position specific drills are a great way to improve athletic performance and
enhance speed and agility in or out of season.
Kenneth Johnson has been a strength coach in the Atlanta area for
over eight years helping clients and athletes reach their full potential using
the most efficient training means. He is the co-owner of
www.Premier1Sports.com and
www.Premier1Football.com, websites dedicated to athletic enhancement in
speed and strength development with an emphasis on leadership growth in youth
sports.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com
