Sharpen Cuts, Improve Agility, and Enhance Ball Security
The Zig Zag Run Drill is a cornerstone agility drill for developing explosive cutting ability, body control, and ball security in running backs. It trains them to make sharp changes of direction while maintaining balance and explosiveness, crucial skills for eluding defenders and creating running lanes.
Purpose
Develop Explosive Cuts: This drill trains running backs to make sharp, efficient cuts by focusing on proper footwork and body positioning. It emphasizes quick transitions from one direction to another, preparing them to navigate defenders on the field.
Improve Body Control and Balance: By rapidly weaving around cones or other obstacles, running backs develop the necessary coordination and balance to maintain control during cuts and sudden changes in direction.
Enhance Ball Security: Running the drill with a football reinforces proper ball carrying technique, ensuring they can protect the ball even during quick cuts and maneuvers.
Description
Setup
Arrange 5-7 cones in a straight line, spaced 3-5 yards apart.
3-yard spacing: Emphasizes tight cuts and rapid direction changes, replicating situations where defenders are close.
5-yard spacing: Focuses on regaining control and explosively accelerating out of the cut, simulating larger gaps in the defense.
Drill Execution
Running backs start at one end of the line, holding a football securely.
On your command, they sprint zig-zag, alternating sides as they weave around each cone.
Emphasize proper form throughout the drill:
Head Up: Maintain a forward gaze to simulate reading the defense during cuts.
Drop Hips: Initiate direction changes by lowering the hips, not leaning the upper body.
Gather (No Stutter Steps): Avoid hesitation at the point of transition. Shorten strides before the cut, not during.
Head North-South: Aim for a straight head position throughout the cut to minimize wasted movement.
Explode Out of Cut: Accelerate powerfully out of each cut, simulating attacking a running lane.
Variations
More Zig-Zag: Instead of placing the cones (or slalom poles) in a straight line, place them in a zigzag pattern, forcing the running backs to make sharper cuts and stronger changes of direction.
Slalom Poles: Introduce slalom poles to force a wider turn around the obstacle, preventing excessive leaning observed with cones.
Live Opponents: Use teammates as “obstacles” to simulate navigating around defenders. Start with stationary players and progress to moving drills.
You can incorporate a “strip drill” element where teammates attempt to slap at or (lightly) strip the ball, but prioritize maintaining agility drills’ focus.
Sidenote
Gradual Progression: Begin with slow walkthroughs for beginners, gradually increasing speed as footwork and mechanics improve.
Coaching Points
No Stutter Steps: Eliminate unnecessary steps at the cut. Emphasize shortening strides beforehand and focusing on efficient footwork.
“Use All Cleats”: Teach proper footwork:
Plant the outside foot in the original direction before transitioning.
Avoid turning the foot already facing the new direction.
Body Balance and Control: Focus on maintaining a low center of gravity and balanced posture during cuts.
Knee Over Planting Foot: Align the knee over the planted foot to minimize slipping and maximize stability.
Explode Off Planted Foot: Emphasize transferring weight efficiently from the planted foot to generate explosive acceleration out of the cut.
Protecting the Ball: Once basic mechanics are mastered, gradually introduce ball security focus. Keep the ball secure against the body with proper arm carriage.
Sidenote
Prioritize Technique Over Perfection: Don’t overwhelm players by trying to fix everything at once. Focus on proper execution of individual aspects and gradually refine them.
Equipment
Footballs (ideally one per running back)
Cones (5-7) or Slalom poles (optional)
By incorporating the Zig-Zag Run Drill into your training regimen, you can equip your running backs with the tools they need to make sharp, decisive cuts, navigate defenders with ease, and protect the ball throughout the game.
