A running back's effectiveness is based on an ability to learn and employ the basics of the position. Workouts are designed to develop particular skills, such as taking a hand-off, change of direction and catching passes. A football player that's dedicated to physical conditioning and ball handling techniques will become a better player through regular workouts.
Taking a Hand-Off
This workout is designed to teach running backs how to receive a hand-off from the right or left side while accelerating forward. The proper arm position for receiving a hand-off is the forearms parallel, with one at chest height and the other at waist level. The stomach area is open to receive the ball. The elbow of the top arm must be pointing in the direction of the quarterback. If the arm position is backwards, the upper arm on the receiving side will be in the way of the hand-off.
Begin the workout with the running back in a three-point stance, 8 yards behind the quarterback. At the whistle, the running back charges ahead and to the right of the quarterback, with the arm on the receiving side on top at chest height. After receiving the hand-off, the running back closes both arms tightly and grips the points of the football. Continue running for 10 yards at full speed with the arms closed against the ball. The workout should include hand-offs in rapid succession from both sides, and running at full speed for 10 yards after each hand-off to build leg muscles.
Cut Back
Running backs must develop the ability to spot an opening and change direction quickly in order to gain yards through that opening. The cut-back workout is designed to teach proper footwork, which includes planting the backside foot to push off toward the opening.
The workout is conducted using two cones at the line of scrimmage as the cut back points to the right and left. Each cone should be 10 yards from the center position. The running back sets in a three-point stance, 8 yards deep in the backfield and in line with the center position. At the whistle, the running back runs to the right, parallel to the line of scrimmage and cuts back when even with the cone on that side. After the change of direction move, the running back heads straight up field at full speed for 10 yards. The workout is conducted with attention to planting the back side foot when running right or left, and accelerating up field at top speed to develop stamina.
Receiving
The running back is often the most prolific receiver on a football team. The ability to make a catch and control the ball in the open field can translate into big plays for the offense. Receiving workouts are designed to improve techniques for catching the ball and tucking it away securely, and running toward the goal line at top speed.
The workout includes backfield release routes to the right and left. Begin with the running back lined up 8 yards behind the quarterback and at the snap, the back runs to the right, parallel with the line of scrimmage. The ball is thrown and the running back must make the catch with both hands extended toward the ball, not letting the ball into the chest or stomach area. The running back must tuck the football under the arm that is closest to the sideline and away from the field of play and defenders. The running back turns up field and runs for 25 yards. The workout should be conducted at a fast pace and the running back executing the backfield release route to the right and left.
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