Sharpen Your Coverage Skills: The Weave and Sprint Drill for Linebackers
The Weave and Sprint Drill is a dynamic exercise designed to improve a linebacker’s ability to drop back in coverage while maintaining awareness of potential running plays. This drill incorporates a series of backward shuffle movements with explosive directional changes, mimicking a linebacker’s footwork when transitioning from coverage to defending the run.
Purpose
Improved Coverage Drops: The drill emphasizes proper footwork and body positioning during backward movements, allowing linebackers to drop back in coverage with efficient lateral movements and a lower center of gravity.
Enhanced Run Recognition: By incorporating forward sprints at the end of each weave step, the drill conditions linebackers to react quickly and explosively to potential running plays after dropping back in coverage.
Agility and Change of Direction: The weave steps and explosive directional changes challenge a linebacker’s agility and ability to smoothly transition from backward movements to forward sprints.
Quick Plant and Explosion: The drill focuses on a quick “studder step” plant before exploding forwards. This technique helps linebackers avoid wasted movement and inefficiency when transitioning from dropping back to attacking the line of scrimmage.
Description
Drill Setup
Bag Placement: Arrange the step-over bags (or square bags) in a zig-zag pattern, with five total bags, with the 1st, 3rd and 5th angled and the 2nd and 4th straight forward.
Starting Position: Linebackers should begin facing the coach at a diagonal position relative to the first bag.
Drill Execution
Weave Step: On the coach’s signal, linebackers initiate a backward shuffle step at an angle, keeping their body square towards the line of scrimmage (LOS) and eyes focused on the coach (simulating the quarterback). This is the “weave step” and should emphasize quick, choppy footwork while maintaining a low center of gravity with knees bent and back flat.
Head Up and Eyes Forward: Throughout the backward movements, linebackers should keep their heads up with eyes focused on the coach (or an area simulating the quarterback in a game situation). Looking down at the bags can disrupt balance and hinder awareness of potential plays developing in front of them.
Quick Plant and Explode: As linebackers reach the end (top) of each bag during the weave step, they should perform a quick “studder step” plant with their foot closest to the bag. This plant should be a small, controlled step, not a large lunge that disrupts momentum. Immediately following the plant, linebackers explode forwards in a full sprint.
Ball or Tackle: At the end of the drill (after completing the weave steps and sprints across all the bags), the coach can introduce variations. Linebackers can either:
Intercept a Pass: The coach can throw a football, requiring linebackers to turn and catch the ball while maintaining forward momentum. This simulates catching an interception or a pass out of the backfield.
Tackle a Dummy or Running Back: A tackling dummy or a live running back can be positioned at the end of the drill. Linebackers can practice transitioning from dropping back to tackling the ball carrier.
Reverse the Weave: After completing a set of weaves and sprints in one direction, linebackers can reverse directions. The straight bag sections become the weave steps, and the angled sections become the forward sprints. This challenges linebackers to perform the movements with both their left and right footwork.
Coaching Points
Footwork and Body Position: Emphasize proper footwork during the weave steps. Linebackers should take short, choppy steps with a quick heel-to-toe transition. Remind them to maintain a low center of gravity and keep their bodies square towards the LOS throughout the backward movements.
Quick Plant: Focus on the importance of a quick and controlled plant step before exploding forwards. A large lunge can slow linebackers down and waste valuable time in reacting to plays.
Head Up and Eyes Aware: Continually remind linebackers to keep their heads up with eyes focused on the coach (or designated area mimicking the quarterback). This ensures they remain aware of the developing play and can react quickly to changes in direction.
Explosive Transitions: Stress the importance of exploding forwards with maximum effort after each plant step. Linebackers should strive for quick and powerful transitions from backward movements to forward sprints.
Catch the Ball with Hands: When incorporating the catching variation, ensure linebackers focus on catching the football with their hands, not their body. Proper catching technique is crucial for interceptions and securing passes out of the backfield.
Equipment
5 Large Step-Over Bags (or Large Square Bags)
Football
(Optional) Tackle Dummy
The Weave and Sprint Drill is a valuable tool for developing well-rounded linebackers with the agility, awareness, and explosiveness necessary to excel in coverage and run defense. By incorporating this drill into your training program, you equip your linebackers with the skills to seamlessly transition from dropping back to attacking the line of scrimmage, allowing them to effectively defend against both pass and run plays. The drill’s versatility allows you to cater to different skill levels and introduce variations to target specific aspects of coverage drops and run recognition. So, grab some step-over bags and get your linebackers moving with the Weave and Sprint Drill – their coverage skills and overall defensive effectiveness will thank you for it!
Originally Contributed 2008 by Coach Greg Mitchell, at the time Assitant Coach/Outside Linebackers at Urbana University, OH. The Urbana Blue Knights play in the MSFA (Mid-States Football Association, NAIA)
