Defensive football exercises are designed to improve your tackling abilities as well as your speed and acceleration while on defense. While defensive football exercises vary depending on the position you play, conditioning and strength training exercises for defenders are generally the same. Some defensive football exercises can be performed individually while others require either a tackling dummy or partner to execute.
Defensive Conditioning Exercises
Defensive conditioning exercises are designed to improve your speed and endurance on the field. In addition to such basic conditioning exercises as running, jogging and biking, football-specific exercises can also help improve your fundamentals while simultaneously getting you in playing shape. Pad sprint drills consist of lining up in full defensive gear and performing a series of sprints until your coach tells you to stop. Keeping the padding on, allows you to simulate end of game fatigue, improving your stamina as well as increasing your quickness on the field.
Tackling Exercises
Tackling exercises improve your ability to bring players down quickly and effectively during a game. Tackling dummy exercises allow you to focus on tackling form as well as your angle of attack without inflicting pain on a defender. One-on-one tackling drills can help linebackers and defensive linemen make solo tackles in the open field. Full team tackling drills can be performed by lining up a full offensive against a complete defense. Have the offense run plays while the defense tries to stop them. This exercise will help simulate in-game tackling skills.
Defensive Back Exercises
Defensive back exercises are designed to improve your footwork and acceleration in the cornerback or safety position. Defensive back fade drills can be performed at the goal line and will help you defend against the corner fade route during a regular game. Have a quarterback stand a few feet from the goal and hike the ball. Guard a receiver as he heads to the corner of the end zone, trying to block or intercept the pass as it goes up. Other defensive back exercises include short yardage tackling drills as well as defensive slant drills.
Interception Exercises
Interception exercises are designed for linebackers and defensive backs who are looking to intercept or deflect a pass. Linebacker interception drills can be performed by having a quarterback line up with a series of receivers in a straight line. As the receivers run across the middle of the field, instead of making the tackle, attempt to get in front of the receiver's route, intercepting or deflecting the pass. Other interception exercises can be performed using in-game scenarios and plays.
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