During my time in the NFL I had a fortunate opportunity to work with some of the greatest running backs in our day, Shawn Alexander, Jerome Bettis, Priest Holmes, and Brian Westbrook.
Often times during practice and games I would catch myself gazing in amazement at the athleticism these guys would demonstrate. I would ponder to myself how athletically blessed they were,
however after spending a few off season workouts with Shawn and Jerome, I came to realize their hard work had more to do with their work ethic than their God given talent.
Through observation I can recollect 3 specific drills that I would like to share, that all of these future Hall of Famers would work on during practice and off season workouts.
I believe through your own implementation of these drills you will see a dramatic increase in your own quickness and ability to become a GREAT running back.
Drill 1: Quick Feet Ladder Drill
This drill requires an Agility Ladder. If you don't have one you can purchase on our site or you can create one yourself. To create your own Agility Ladder all you will need is:
- 2 pieces of rope 15-20 feet long
- (15-20) 1.5 foot pieces of the same rope
- Athletic or duct tape
Lay the two long pieces side by side with about 12-14" between the 2. Next, take a measuring tape and a Sharpie and mark every 12" on both ropes. On each mark, tie the smaller pieces on both sides of the long pieces, and secure the knots with athletic tape. Make sure each "rung" is at least 12" in length.
Once you are done lay the make shift agility ladder completely stretched out with no slack. Now you're ready to begin your drill.
Purpose:
Many young running backs tend to be heavy footed when hitting holes and lack lateral mobility avoiding defenders, thus increasing the likelihood they will be tackled easier.
This drill is designed to enhance lateral movement by training the fast twitch muscles in the athletes hips and legs which will increase the synchronization of brain stimuli (IE seeing a defender) and footwork (IE avoiding a tackle).
When participating in this drill visualize Barry Sanders and LaDanian Tomlison and how they utilize lateral movement to "juke" defenders.
Step 1:
Start with a football in your arms. (ALWAYS DO EVERY DRILL WITH A FOOTBALL IN YOUR HANDS AND TUCKED THE PROPER WAY, Read the article The Proper Way to Hold a Football for instruction).
Step 2:
Start on the right side of the ladder with both your feet outside of the bottom "square" of the ladder.
Step 3:
Step with your left foot first into the bottom "square" and then follow with the right foot. (Both feet should be in the same square at this point). Then, with the left foot step left outside of the square, with the right foot remaining in the square.
Step 4:
Next, step with the right foot in the next square up. Follow with the left foot. Then step with the right foot to the outside of the ladder (right side). You just completed one rotation.
Step 5:
Repeat steps 1 thru 4 until you complete the rungs of the ladder.
Your goal is to go through the entire ladder without ever touching the rope and never missing a step.
Tips & Reminders:
BE PATIENT! This drill takes time to master at a comfortable pace. I have seen NFL players struggle doing this drill correctly, even the most athletic. Therefore, give yourself at least 2-3 trial runs at a slow pace to get the footwork correct.
A good indicator if you are doing the drill correctly is by the rhythm of your movement. This drill is almost like a graceful dance. Why do you think Emmit Smith won Dancing with the Stars?
Once you begin getting used to the feel, go through the entire ladder as fast as you can, but still maintain full body control. In 2-3 weeks (doing this drill 2-3 times a week) your coordination and lateral movement will greatly improve!
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