Agility -- the ability to start, stop and change directions quickly while sprinting -- is an essential attribute for football players at all levels. The type of agility needed, however, is slightly different for players at different positions. Defensive backs, for example, often have to change directions while backpedaling, and running backs and wide receivers are almost always moving forward. Perform position-specific agility drills several times per week to improve your performance on the field.
Defensive Back Drills
Defensive backs have to react to the offense during each play, and then cover a receiver or move to tackle a ball carrier. Their agility drills, therefore, should emphasize backward, forward and side-to-side movements. The four-corner drill, for example, involves a defensive back standing in the middle of four numbered cones that are positioned 10 yards apart in a square. A coach then calls out the number of one of the cones, signaling the player to move to it and back to the middle of the square as quickly as possible. This procedure continues for 30 to 60 seconds for each defensive back.
Defensive Lineman Drills
Defensive linemen typically have to move forward and sideways in pursuit of the quarterback or a ball carrier. The rush and pursuit drill is one effective drill for the position. The defensive lineman assumes his stance at a cone and begins the drill by sprinting at a 45-degree angle for 10 yards to another cone. The player then cuts at a 45-degree angle in the opposite direction -- making a letter "V" shape -- and sprints through a third cone that's positioned 20 yards away.
Linebacker Drills
The drills that are appropriate for defensive backs and defensive linemen are also effective for linebackers because they have to make similar movements and cuts during the course of a game. The side-shuffle drill is another example. This drill requires each linebacker to step over blocking dummies that are positioned about 3 yards apart while he shuffles his feet sideways. The players should keep their heads up and avoid clicking their heels together or crossing their feet as they move from side to side.
Offensive Lineman Drills
Offensive linemen have to backpedal to pass-block and drive forward to run-block, and their agility drills during each practice session should emphasize these movements. The backpedal-sprint drill, for example, involves a player sprinting forward at a 45-degree angle to a cone, backpedaling at a 45-degree angle to a second cone, sprinting to a fourth cone, backpedaling to a fifth cone, and so on. The player should try to complete the drill as quickly as possible.
Running Back Drills
Running backs have to sprint and cut from side to side frequently to avoid potential tacklers. The zig-zag cone drill emphasizes these skills. The running back sprints at a 45-degree angle to the left for 5 yards to a cone, cuts sharply at a 45-degree angle in the opposite direction and sprints to a second cone, cuts again and sprints to a third cone, and so on through at least five cones.
Wide Receiver Drills
Wide receivers must be agile to run precise routes, enabling them to separate from the defensive backs and linebackers in coverage. They should regularly practice running the routes that require sharp cuts to improve their agility. Additionally, any of the agility drills designed for running backs will help them prepare for running after they catch the ball.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- WePlay: Youth Football Drills
- "Training for Speed, Agility, and Quickness"; Lee E. Brown and Vance A. Ferrigno; 2005
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