Develop Explosive Footwork and Ball Security
This drill is a fantastic tool for running backs coaches looking to enhance their players’ footwork, ball security, and overall running technique. It specifically targets high knee running, a crucial skill for navigating defenders and maintaining balance during ball carries.
Here’s a detailed breakdown of the drill:
Purpose
- Develop Explosive High Knees: This drill trains running backs to lift their feet high off the ground when running, improving their ability to step over defenders and avoid low tackles.
- Enhance Peripheral Vision: By focusing downfield rather than on the bags themselves, running backs learn to anticipate obstacles (players) through peripheral vision, a vital skill for making quick decisions on the field.
- Improve Ball Carrying Technique: The drill incorporates carrying a football while maintaining high knees. This reinforces proper ball security mechanics and strengthens the arm action needed for balanced running.
Description
Setup
- Arrange the bags in a parallel line, spaced slightly narrower than a running back’s full stride. This allows them to run at near full speed while stepping over or between the bags with a single foot.
- Line up the running backs at one end of the bag line, each holding a football securely.
Drill Execution
- On your command, running backs sprint over the bags as fast as possible, focusing on high knee action. Emphasize keeping their eyes downfield, simulating reading the defense while maintaining proper footwork.
- For added challenge, progressively decrease the space between the bags as the running backs become more comfortable with the drill. This forces them to adjust their footwork and react more dynamically to the obstacles.
Variations
- Limited Footballs: If you lack enough footballs for each running back, implement a relay system. Players complete a run then toss the ball back to the line for the next runner. This keeps the drill flowing while maximizing repetitions.
- Speed Adjustment: Adapt the running speed based on your running backs’ skill level. Start slower for beginners and gradually increase intensity as they develop confidence and technique.
Coaching Points
- Eyes Downfield: Continuously remind your running backs to maintain a forward gaze, emphasizing the importance of peripheral vision in identifying openings and potential tacklers.
- Explosive High Knees: Encourage exaggerated high knee motions during the drill. This ingrained habit translates to more natural high knee running mechanics during game situations.
- Attack Every Yard: Instruct your running backs to approach the drill with aggressive energy, focusing on stepping over, around, or through simulated defenders (bags).
- Ball Security: Throughout the drill, ensure proper ball carrying technique. The football should be held securely against the body with the arm closest to the ball maintaining a strong grip.
Equipment
- Balls – best: one football for each running back
- 5 to 7 square bags
By incorporating this High Knee Drill with Bags into your training regimen, you can equip your running backs with the essential skills to navigate defenders, maintain ball security, and become more explosive runners on the field.
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