Defensive backs --- the corners and safeties --- work to prevent wide receivers from catching the ball and to prevent long runs. These tasks require exceptional speed, agility, quickness and coordination to be completed successfully. Defensive backs can perform drills to improve these skills and become a better overall player.
Backpedal and Break
The backpedal and break workout trains the defensive back's ability to quickly backpedal and transition toward the ball to try to make an interception, break up the pass or tackle the receiver. Have the defensive back backpedal 12 yards. At around this mark, the coach either throws or simulates a pass, so that the receiver knows to break 45 degrees to his left. The athlete plants his right foot back, opens his hips up to the left and pushes off with the right foot toward the left. The athlete accelerates to the ball or back to the line of scrimmage. Repeat this process three times in this direction. The coach then leads the drill with a 45-degree cut to the defensive back's right, a 90-degree cut to the left,and a 90-degree cut to the right. Each is repeated three times as well.
Tackling Circuit
This particular workout challenges the defensive back's ability to coordinate correct body movement through three tackling scenarios. This particular workout requires one standing dummy with a hands extended, one square standing dummy, and a single-person tackling sled. Each tackling dummy is placed seven yards apart. The defensive back runs towards the tackling sled and attempts to tackle and drive the sled forward for two yards. The athlete should get his head and shoulders across and wrap his arms around the upper part of the sled. This will simulate a defensive back approaching a gang tackle situation. The athlete sprints to the standing square pad and dive toward the middle of the bag, again trying to get the head and shoulders across and wrapping the arms around the bag. This tackle simulates an open-field tackle. The athlete quickly stands up and runs towards the final standing dummy. The athlete approaches the standing dummy running toward the dummy's back. When the defensive back is close, he swats at the arms with one hand and places one hand on the dummy's hip area. As soon as the defensive back completes the arm swat, he tackles the bag by wrapping both arms around the bag and twisting down. This will simulate an attempted pass breakup to a wide receiver with a subsequent tackle in case the pass breakup was unsuccessful in a game situation. Each defensive back performs this circuit three times.
Ladder Workout
This workout requires a rope ladder, which will work foot speed, quickness and coordination. The defensive back runs through the ladder with various foot positions. The ladder should be placed on a flat surface and be about 10 yards long. The first involves placing one foot in every other rung. This means the feet alternate between each space in the ladder. Next contact both feet between each rung of the ladder. Finally stand to the side of the ladder and run through it sideways, making sure to contact both feet between each rung. This means if you are going to the right, your right foot would contact within the first rung, then the left foot would go into that same space, and next you move your right foot to the next rung. This drill will be repeated in both directions.
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