Sharpen Your Cuts: The Square Drill for Elusive Running Backs
The Square Drill is a fundamental tool for developing sharp, explosive 90-degree cuts in running backs. This drill trains them to efficiently change direction while maintaining speed and control, a crucial skill for navigating defenders and exploiting openings in the defense.
Purpose
Develop Explosive Cuts: This drill focuses on making clean, forceful 90-degree cuts from a lateral movement to a forward attack. The sharper and more explosive the cut, the faster the running back can hit running lanes before defenders react.
Maintain Speed Through Cuts: By emphasizing proper footwork and body mechanics, the drill allows players to maintain stride length and minimize loss of momentum during direction changes.
Improve Body Control at High Speed: Executing sharp cuts at high speeds requires excellent body control and balance. This drill trains players to maintain low center of gravity and stability during the cutting motion.
Description
Drill Setup
Arrange 4 cones in a square formation. The size of the square can be adjusted based on player skill level:
Beginners: Start with a smaller square (3 yards) to focus on technique.
Advanced players: Gradually increase the square size (up to 5 yards) to simulate game-like situations requiring larger cutting distances while maintaining speed.
Drill Execution
Running backs line up outside one corner of the square, holding a football securely.
On your command, they begin by jogging or walking around the perimeter of the square.
As they approach each cone, emphasize a clean 90-degree cut:
Plant and Push Off: Instruct them to plant the outside foot firmly at the corner, pushing off explosively to initiate the change of direction.
Low Center of Gravity: Remind players to stay low throughout the cut, lowering their hips for better stability and leverage.
Maintain Stride Length: Encourage them to maintain a natural stride length rather than shortening steps to make a tighter cut. The goal is a smooth, efficient change of direction.
Change Direction: Alternate running the square clockwise and counter-clockwise to train cuts in both directions.
Progression
Gradually increase the running speed as players demonstrate proper technique and control at slower paces.
Variations
Introduce a partner standing in the center of the square. The running back needs to navigate around the partner while executing the cut. The partner can gradually introduce light taps or swipes to simulate defender contact, but prioritize maintaining proper cutting mechanics.
Utilize cones of different heights to challenge players to adjust their footwork and maintain a low center of gravity during the cuts.
Coaching Points
Footwork: Focus on proper footwork during the cut. The outside foot plants and pushes off, while the inside foot quickly follows to maintain momentum.
Body Control: Emphasize maintaining a low center of gravity and a balanced posture throughout the entire cutting motion.
Explosive Push-Off: Encourage a powerful push-off from the planted foot to generate explosive acceleration out of the cut.
Smooth Transition: Focus on a smooth and efficient transition from the lateral run to the forward direction, minimizing wasted movement.
Don’t Force the Cut: Remind players that the purpose is to make clean, explosive cuts, not necessarily to hit the cones perfectly. Let the cut come naturally within their stride length.
Ball Security: Once players demonstrate good technique, gradually introduce ball security drills. Instruct them to keep the football secure against their body throughout the cut.
