Running backs need more than just speed to run effectively with the ball. They need agility, balance, strength, power and the ability to follow their blockers. Running backs need to do exercises and drills to improve in these areas and become consistent contributors to their teams.
Zig-Zag Drill
The ability to cut quickly and change directions is essential when running with the football. Set up five cones in a straight line within 20 yards. The player starts 5 yards behind the first cone. He runs to the right of the first cone, the left of the second cone, the right of the third cone and continues on in that manner past the fifth cone. He then turns around and returns in the same manner. This drill helps build quick cutting and balance.
High Knees Drill
Place six blocking pads on the ground with 2 yards of space between each pad. On the coach's signal, the running back runs over each pad, picking his knees up high so he doesn't touch any of the pads with his feet. After he crosses over the last pad, he cuts hard to his right. The coach blows his whistle and the running back then turns and sprints upfield for 40 yards.
Hit and Spin Drill
This is designed to help the running use his strength and power on interior running plays. The running back takes a handoff from the quarterback and sprints through the hole between the right guard and right tackle. He drives his shoulder into the waiting linebacker and at the moment of engagement, he spins 360 degrees in an effort to elude the tackle. The running back must keep his feet moving throughout the drill. If he can break away from the tackle, he runs upfield.
Interval Sprint Drill
Line all your running backs up at the goal line. Have them sprint to the 40-yard line and back. Then have them sprint to the 30 and back, the 20 and then the 10. Give them a two-minute break and repeat the drill. This builds speed and endurance. The running backs must sprint throughout the drill to help them maintain speed late in the game..
References
- FootballDrills: Running Back Drills
- "Play Football the NFL Way"; Tom Bass; 1991
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