591 skills and drills - saq
TRANSCRIPT
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Football Drills
Drills and Activities from theFootball Drill Book by Doug Mallory
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FORM RUNNING AND AGILITY
DRILLS:
PROPER RUNNING TECHNIQUE
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Hammer
urpose Develop the proper upper body fundamentals
involved in speed development
xecution The athlete stands with a slight forward lean, feet
shoulder width apart. Eyes focused straight aheadand the arms should be in the locked position. On
command the athlete begins hammering his arms
back at half-speed for 15 seconds. The athlete takes
a 15 second rest, and then begins a second set of
arm repetitions at three-quarters speed for 15
seconds. The third and final set should be at full
speed to give the athlete the correct feel for rapid
arm action with proper technique.
oaching Points After the technique is in use then can use rubber
bands on the arm to ensure the 90-degree angle
uzz Words Focus Eyes should be focused straight ahead
Pinch Fingers should form a loose fist with
thumb on top of first finger
Lock 90-degree bend in the elbow
Squeeze Palms should be turned inside, elbows
close to the side
Hammer Fist moves down through the pocket andpast the butt, triceps should be parallel to
the ground. The up hand should never
pass the chin
Rotate Arm action comes from rotation at the
shoulder
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High Knees
urpose To develop proper running form with emphasison quick high knee action. To develop hip flexorstrength.
xecution Each athlete runs 20 yards and back two timesfor a total of 80 yards. The coach will blow thewhistle, signaling that each athlete is to run asquickly as he can while moving forward onlygradually. Each repetition should be conductedat full speed with an emphasis on quick high
knee action while maintaining proper upperbody technique. If the athletes tend to goforward too fast, slow them down. The athleteshould be running on the balls of his feet withslight forward lean.
ariation Low knees, quick hands, quick feet
oachingoints
uzz Words Drive
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Butt Kick
urpose To develop hamstring strength and quickness
xecution On the coachs signal, the players run 20 yardswhile maintaining proper upper body technique
and concentrating on snapping their heels to thebuttocks as quickly as possible. The athletesshould maintain a slight forward lean whilerunning. The drill should be repeated four timeswith each repetition conducted at full speed.
oaching
oints
Emphasize quickness without moving forward
too fast.
uzz Words
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Bounding
urpose To develop explosive power in form running
xecution The athletes should run 20 yards and practicedriving the knee to the chest while exploding of
the back foot. As the players land on the otherfoot, they should explode up and drive the kneeto the chest. Emphasis should be on explosionupward not outward. The athlete shouldconcentrate on proper upper body mechanics.Make sure the athletes are not skipping, and
that they emphasize explosion every time theyhit the ground. Each athlete should run fourtimes.
oachingoints
uzz Words Explod
e
Drive knee to the chest and explode of
the ground
Hang The better the explosion the better thehang time
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German Kick
urpose To develop proper leg mechanics in formrunning
xecution The athletes will cover 20 yards while
concentrating on punching the knee our, not up,and snap the foot down. This is not a puntingmotion. The knee will lift naturally, punch out,and snap down. This drill should be repeatedfour times.
oaching
oints
uzz Words Punch Outward knee movement
Snap Snap foot down and back underneathhip
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Stance and Start
urpose To develop proper stance and starts whenrunning sprints
xecution If the athlete is right handed, he should place
his left foot as near to the starting line aspossible, crowding the line. He should also drophis right hand down in front of the line. The feeshould be staggered with the of the weight onthe front foot and hand. The back foot shouldnot be extended too far back because the
athlete wants to gain ground on his first step.His tail should be raised up with the off hand onthe hip. On the starting count, the athleteshould explode off the up foot, stay low andgradually work up into the proper running form.After the player runs 20 yards, the finish line
becomes the starting line. This drill should berepeated four times.
oachingoints
uzz Words
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Long-Stride (7.5 Foot Stride)
urpose To increase stride length in form running
xecution The athletes will cover 40 yards. The athletebegins the drill by running with proper stance
and start techniques. As they run they shouldwork to lengthen their stride while maintainingproper running form. If the drill is run on afootball (lined) field the athlete should work totake two steps every five yards.
oaching
oints
ariations Hill workouts (sprints, cariocas, andbackpedaling)
uzz Words
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FORM RUNNING ANDAGILITY DRILLS:
AGILITY DRILLS
The agility drills involve rapid change of direction,lateral movement, change of pace running, activities
that force the player to pick up their feet and drills to
improve balance.
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Carioca
urpose To improve hip flexibility
xecution The athletes will carioca 20 yards in onedirection, then back in the other direction. To
carioca, the players face sideways with theshoulders square. They then run sideways, leftfoot over right and then left foot behind whilerotating the hips. The athletes will repeat thedrill twice and keep and emphasis on stayinglow with shoulders square.
oachingoints
uzz Words
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Quick-Feet Carioca
urpose To develop quick feet and improve hip flexibility
xecution The athletes carioca 20 yards in one direction,then back the other direction. The athletes
repeat the drill twice, with emphasis on stayinglow, keeping the shoulders square, and takingshort quick steps.
oachingoints
uzz Words
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Quick Feet
urpose To develop quick feet
xecution From the starting position the athletes takequick choppy steps laterally until the coach
signals them to sprint past the coach. Theemphasis should be on staying low and havingquick feet.
oachingoints
uzz Words
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Quarter Eagles
urpose To develop quick feet and improve hip flexibility
xecution On the coachs signal the athletes take quickchoppy steps and flip their hips in the direction
of the coachs signal and then return to the baseposition. The athlete sprints past the coach onthe coachs command. The athlete should focuson quick feet and rotating their hips whilekeeping their shoulders square.
oaching
oints
uzz Words
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Lateral Shuffle
urpose To develop the ability to move laterally
xecution On the coachs signal the athlete will shuffle(sideways) in the direction indicated by the
coach. The athlete then fires out and sprintspast the coach on the coachs command. Theemphasis should be on staying low and movinglaterally without the athlete crossing his feet.
oachingoints
uzz Words
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Lateral Wave
urpose To develop the ability to change direction
xecution On the coachs signal the athlete turns and runsin the direction of the coachs signal. The athlete
should then change direction on the coachs nexsignal and then fire out on command. Thecoaches should stress the importance of stayinglow, planting, pivoting, and redirecting.
oachingoints
uzz Words
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Line Drill (5-10-5)
urpose To develop change of direction skills
xecution The athlete lines up straddling the yard linefacing the coach. On command the athlete turns
and runs 5 yards, touch the yard line, turn andsprint 10 yards back in the direction they came,touch the yard line, and then turn and sprintthrough the original starting line. The emphasisshould be on staying low, planting the foot, andthen accelerating to a sprint in the opposite
direction.oachingoints
uzz Words
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Up and Backs
urpose To develop backward run and change ofdirection skills
xecution The athlete is lined up on a yard line facing the
coach. On the coachs command the athletebackpedals five yards, touch the next yard line,then plant and drive forward. The athlete thensprints to the original starting line, touch the linand then backpedal to the other yard line. Thedrill is continued for 30 seconds with emphasis
on staying low and perfecting the change ofdirection skills.
oachingoints
uzz Words
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Dots
urpose To develop quickness of foot
xecution The athlete lines up behind a set of dots. Four othe dots form a square with each dot 1 yard
apart and one dot in the center of the square.On the coachs command, the athlete puts hisfeet on the first two dots, jumps with both feetto the center dot, and then jump out to put onefoot on each of the dots on the opposite side ofthe square. The athlete will then hop back to th
center, then to the original starting position. Thedrill should be conducted for 30 seconds with anemphasis on keeping the feet close to theground, the weight centered on the balls of thefeet, and the body moving as quickly aspossible.
oachingoints
ariations Jump on one foot in a figure-8 pattern, work for15 seconds on each foot.
uzz Words
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Steps
urpose To develop quickness of foot
xecution The athlete lines up on the stadium steps. Onthe coachs command the athlete should step
with the right foot, then with the left, then backdown with the right and then with their left. Thedrill should be conducted for 15 seconds, restfor 15 seconds, for four repetitions. The playersshould alternate the lead foot and emphasizequickness.
oachingoints
uzz Words
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Line Hops
urpose To develop quickness of foot
xecution The athlete is lined up next to a yard line. Oncoachs command the athlete crosses the line
while hopping and keeping his feet together.The drill should be conducted for 15 secondswith four repetitions. The emphasis should beon keeping the weight on teh balls of the feetand moving as quickly as possible.
oaching
oints
uzz Words
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The Wave
urpose To develop skills related to change of direction
xecution The athlete aligns on a yard line facing thecoach. On the coachs command the athlete
sprints in the direction dictated by the coach(right, left, forward, backward, or diagonal). Theathlete changes direction by planting the outsidfoot and sprinting in the proper direction. Thedrill should be conducted for 15-20 seconds withfour repetitions. The coach should stress the
importance of staying low, executing properchange of direction techniques, and keeping theeyes on the coach.
oachingoints
uzz Words
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Bags
urpose To develop foot agility and quickness
xecution Position six bags in a straight row one yardapart. Align two cones five yards from the each
end dummy. The athlete lines up behind one ofthe cones. During each progression, the athletewill sprint through the cones as they cross thefinal bag. Each drill should be executed in bothdirections for two repetitions.
oaching
oints
uzz Words
rogressions One Foot The athlete runs through the bags with proper runningform, placing one foot in each space. During this drill heshould concentrate on picking up his feet
Two Feet The athlete runs through the bags with proper form, placintwo feet in each space. The emphasis is on quick feet.
Shuffle The athlete shuffles through the bags (weave) withemphasis on staying low and picking up his feet.
Carioca The athlete carioca through the bags with emphasis onstaying low, keeping his shoulders square, and picking uphis feet.
Snake The athlete weaves through the bags by sprinting to the to
of one bag and then backpedaling to the other end, sprint,and repeat.
Explosion The athlete keeps his feet together and hops over eachbag. The emphasis should be on exploding (jumping higheeach time) and he goes over the bags.
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Ropes
urpose To develop quickness of foot sense of balance
xecution Position the rope ladder on a selected yard line.Align two cones five yards from the ends of the
ladder. The athlete starts a one of the cones.The emphasis of the drills should be on properrunning form, staying low, and picking up thefeet. As the athlete begins the drill he shouldsprint through the cones. The drills should beexecuted for two repetitions and in both
directions.oachingoints
uzz Words
rogressions One Foot The athlete should step with the right foot in the right rowof squares and the left foot in the left row, stepping in eacsquare.
EveryOther
The athlete should step in every other square right footin the right row and the left foot in the left row.
Shuffle The athlete turns and a faces the coach. He works his waythrough the ladder by side stepping, placing each foot ineach square using one row of squares.
CrissCross
The athlete should step in every other square, criss-crossing the feet right foot in the left row, left foot in theright row.
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Jump Ropes
urpose To develop foot quickness, agility, and balance
xecution The athlete uses the jump ropes and jumps ovethe rope. Speed jumping should be emphasized
in all drills. Repeat all four sets two to fourtimes.
oachingoints
uzz Words
rogressions First The athlete jumps rope on left foot for 15 seconds, workinto get as many jumps as possible. Rest for 30 seconds.
Second The athlete jumps rope on right foot for 15 seconds,working to get as many jumps as possible. Rest for 30seconds.
Third The athlete jumps rope alternating feet (right foot, left foofor 15 seconds, working to get as many jumps as possible.
Rest for 30 seconds.
Fourth The athlete jumps rope on both feet for 15 seconds,working to get as many jumps as possible. Rest for 60seconds and
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Jump Rope
urpose
xecution
oachingoints
uzz Words
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urpose
xecution
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urpose
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urpose
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urpose
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urpose
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urpose
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urpose
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urpose
xecution
oachingoints
uzz Words
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It is time for you to leave.
Thus spake the master Coach:
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PARKING LOT
Just a place to keep slides that may be good to have
around, but that arent in the main body.