The linebacker trained with key linebacker drills is absolutely the most integral part of the defense.  In some cases, the linebacker is the emotional leader of the entire team.  In run situations, they fill open lanes between the defensive line and police  underneath deep zones or quick passes in man coverage.  Linebackers are most often the face of the defense and their energy will have a direct effect on the huddle and other players.  They are certainly the most dynamic athletes on the field because of all the different qualities they must acquire to be effective:

 

Tackling skills

Speed and tenacity to pursue with intensity

Ability to tolerate and shed blocks

Coverage skills

Intelligence

Leadership

 

Regardless of size, if your athletes obtain these talents, then they can have success in any type of defensive scheme.  Size has nothing to do with the intensity and mentality it takes to play the toughest position on the field.  Playing linebacker is more about movement and attitude!!  When designing your linebacker drills, it is vital to understand the position demands and movements so that their training will transfer to the field.

Deceleration and lateral movement are probably the most important aspects of training when designing your blueprint to develop linebackers.  Save the 40-yard dash and Pro-agility drill for the combine.  If you want your athletes to make plays on the field, then your linebacker drills need to focus on lateral position movement.  Speed does kill, but if you cannot move laterally then you will never be in position to make plays.

Obtaining the ability to absorb and create force when decelerating and reaccelerating can only be developed through decelerative strength exercises.   The following decelerative strength exercises will help prevent injuries and enhance change of direction capabilities during your linebacker drills:

1. Lateral lunges

Lateral lunges work the hamstrings, quads and hips allowing the athlete to move fast and explosive laterally.  You can use dumbbells, kettle bells or a barbell.

* When first introducing, start with an exaggerated stance separating feet four feet apart.

* Toes pointed straight ahead.

* Understanding beforehand that falling into the lift is unnecessary but controlling the weight is key.

* On the descent, take a small breathe storing it in your core causing your abs to brace for contact.

* The first movement should be the athlete sitting their hips back done initially by the glutes.

* Hinge the hips first and then allow the knee to bend keeping the opposite leg straight.

* Ensure players do not allow knees to buckle inward but to maintain knees in direct alignment with the feet.

* Also make sure that athletes do not bend at the waist and keep a strong chest and back flat.

* Squat as low as possible, holding this position for second count.

* Push back through the floor to the starting position and repeat to the opposite side.

Coaching Point: Remember that squatting below parallel is ideal but not everyone is able. The focus should always be to squat as low as possible while maintaining proper body placement. Initially, most kids won’t have the flexibility nor the mobility to perform a squat to below parallel.

2. Angle lunges

These are similar to lateral lunges, but you step on a 45-degree angle forward. This is an outstanding movement that simulates a lot of linebacker drills.  It will also train your athletes in another plane of motion.

3. Lateral step-ups

These emphasize development of hips, quadriceps and glutes.

4. Sleds: Lateral Step/Cross-Over Step

This might be the best exercise for lateral movement patterns. Side steps create maximal force for lateral movements. Placing the athlete in a sound defensive position, have the athlete drive their foot into the ground and perform a lateral step. Coaches make sure that they maintain a good defensive position throughout the drill.

(https://s3.amazonaws.com/p01-images/speedladder_1_lg.jpg)The success of your team will depend directly on the type of culture that your speed and strength training program creates.  Developing an environment that stresses hard work, leadership and com...

(https://s3.amazonaws.com/p01-images/speed_drills.jpg)For football athletes, there are basically 3 types of speed that should be addressed in your sprint training program: Acceleration (which is top priority), change of direction (which is also top priority) and maximal velocity, also known as top speed. Obviously acceleration and change of direction are going to be the main focus of any program, but at some point (for skilled players) the focus should turn to top speed training development.

It is important to understand that running at maximum velocity or top speed, the amount of energy and effort that are required differentiates from acceleration. Instead of digging and applying force through the ground, learn how to tap the foot down and “float”. The athlete should simulate while sprinting as if they are running on South Beach or hot coals making ground contact time minimal. Learning the float technique during top speed is again a skill that requires practice and repetition. When applying the float technique, the athlete should relax and decrease the amount of energy that was spent to reach top speed, without losing speed. If athletes try to dig and accelerate through the top speed phase they will fatigue and decelerate at a much faster rate. With practice athletes will understand what it feels like to relax and float while maintaining velocity.

The athlete’s body at this point should be in a comfortable upright position. Arms are (https://s3.amazonaws.com/p01-images/speed_workout1.jpg)thrown fast down and back past the hip just not as intense as the acceleration phase. The step over technique is still enforced, eliminating as much drag of the foot as possible creating a smooth cycle. As soon as the athlete contacts the ground the heel is immediately recruited underneath the glute stepping over top of the opposite knee. Coaches make sure that athletes avoid over striding and reaching. True speed work is defined as sprints that last for a duration of 2-7.5 to 8 seconds. When performing top speed training workouts, athletes must fully recover between sprints. The general rule is to recover 1 minute for every 10 yards. Speed cannot be developed if the athletes are fatigued and muscles are exhausted.

Coaching Point: Times must remain consistent throughout your speed training session. If you notice times beginning to drop then either give a longer rest period or go ahead and just completely shut down the workout.

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One aspect of top speed training that is often overlooked is mental preparation. Train with intensity and focused intention! Simply stated, you not only want to train hard, but work with the intent to improve each and every step. Developing a focused mental attitude will allow workouts to reach faster velocities. Reinforce to your athletes that training is an opportunity that can’t be wasted by not being mentally and physically prepared. When you train and train with deliberate intent to excel, it will transfer to big plays on the field. Learning how to mentally prepare for workouts will allow athletes to reach their true potential.

Top speed training takes determination and focus with each individual step. Athletes must develop a rhythm when performing workouts and initially will take time to progress. Be patient as improvement for athletes to teach their bodies how to relax and float yet run at maximum speeds is a skill. Like any skill, speed can be taught and enhanced through repetition and mental focus.

For more training...

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So you want to learn how to run fast, huh?? Are you ready to learn the next secret drill that promises to take .2 off your 40 yard dash?? Are you looking for the “Magic Beans” that everyone promises will take your athletes to the next level? Well guys when you find it I’ll be waiting there with a pot of gold!! HA!!! Speed is the name of the game and if your athletes aren’t fast they will be at a huge disadvantage. Oh it's true, speed wins ball games, and in today’s fast paced offensives your guys better be ready to run and run fast!! Don’t be fooled into thinking you can get faster with any kind of quick gimmick.

(https://s3.amazonaws.com/p01-images/running_drill1.jpg)Yeah, plyometrics are great and Olympic lifts will surely make you more explosive. Bungee cords, treadmills and all of the other new tricks I’m sure have their place, but none of them will make you faster until you

understand two simple concepts. There are numerous components that play a part in learning how to run fast but until your athletes master basic running mechanics and increase strength levels, there will always be a ceiling.

One thing that we have to understand when discussing speed is that it’s truly a skill which can be taught and learned. If you can teach your body how to position itself correctly and get stronger then you will surely get faster. Improving strength will have a direct effect on refining mechanics, placing the athlete in an ideal position to run faster.

In order to learn how to run fast you must practice running with proper technique at the highest possible speeds. When implementing your speed workouts, learn how to relax and position your body properly during any sprint training, which is the key to the equation

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To accelerate efficiently, mechanics must be reinforced daily by focusing on arm swing and the correct usage of the step-over technique. Proper arm swing stabilizes the core and will allow athletes to create a faster stride frequency and longer stride length. Arms should be thrown in a linear motion, positioned at a 90 degree angle and then open to no further than 120 degrees when thrown down and back past the hip. Hands are always relaxed and placed in a comfortable position. Throwing the hand past the hip will enable the heel to gain maximal height so that the athlete can utilize the step-over technique.

Remember the body is the equivalent to a pulley system. The further the athlete throws (https://s3.amazonaws.com/p01-images/running_drill2.jpg)their hand back will position them to recruit more height with their heel allowing for a

longer stride length. This will in turn lead to more opportunities to create force to push the athlete forward. A short arm swing motion will make it difficult for the athlete to accelerate effectively, maximize stride length and reach top speed.

The step-over technique creates a cycle when sprinting.

Recruit the heel underneath the glute then step directly over the top of the opposite knee with a loaded toe. Drive the ball of the foot down underneath the hips to create the greatest amount of force to push you forward. Keeping the feet underneath the hips will also position the glutes and hamstrings properly so that the athlete can apply the greatest amounts of force to the ground.

Increasing Strength Levels

It’s been proven that athletes can improve speed simply by getting stronger. There are numerous studies that show athletes being tested in sprints (20 & 40 yard dash) can improve times by simply starting a resistance program with no speed training.

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If you watch a race you’ll notice that sprinting is actually a series of single leg bounds. If you want your strength training to transfer onto the field then single leg strength is the key. Regardless of how strong you are on two feet, if you can’t control and balance your body on one leg then forget about being fast.

A majority of the time in a game situation,

I’ve found that a lot of coaches understand the mechanics and techniques of acceleration and top speed training but people are interested in how to actually apply those concepts into their speed workouts. We have put together a list some of our favorite routines:

(https://s3.amazonaws.com/p01-images/speed_drills.jpg)A) Build-Ups: One of our top speed drills are build ups. To set the drill up place 5 cones in a straight line 10-15 yards apart covering a total distance of 50-75 yards. Have the athlete start at and gradually build up speed in between each phase throughout the 50-75 yards. The most important aspect of the “Build-Up” is to have the athlete “Lock” into their form from the first step. They should punch their knee forward and begin the step-over technique from the initial step.

If correct mechanics aren’t “Locked-In” from the start it will be almost impossible for the athlete to transition into faster speeds. Start out with a 65% burst, once they enter phase 2 they should accelerate to 75%, 3rd phase 85% and last phase 95% effort. The athlete should remain very relaxed using great arm action. Throwing the hands behind the hip will allow stride length to reach full potential. Once your athletes feel comfortable floating during the last phase you can gradually extend the final phase 15-20 additional yards.

B) Flying 20’s: When first introducing flying 20’s to your athletes place a start cone with another at 15-25 yards. The third and fourth cone should be 20 and 40 yards away from the second. The 1st-2nd cone is the “Acceleration Zone”, 2nd-3rd is the actual “Fly Zone” and 3rd-4th is the "Decelerative zone”.

(https://s3.amazonaws.com/p01-images/speed_workout1.jpg)Have the athlete “Lock-In” (as mentioned earlier) and accelerate to the 1st cone utilizing the step-over technique. Once they enter into the “Fly Zone” their body position should be upright and tall with the foot striking directly underneath the hips. The coach should see a definitive transition in speed once they enter into the “Fly Zone”.

Coaches should look for an increase in velocity as athletes punch the gas!! The 20 meters of the “Fly” must be aggressive yet relaxed. Arms are the key to increasing velocity and you should definitely see an increase in their speed which will create a faster turn over. Be certain that athletes aren’t trying to muscle through this zone with their arms which will actually cause them to decelerate.

Once they exit the “Fly Zone” they will begin to decelerate but don’t allow them to disengage from their mechanics. Make it a priority that they control their deceleration and not allow their technique to fully fall apart. Place an emphasis on decelerating for the entire 20 meters with great control.

In the beginning it will take several sprints for the athletes to develop and feel their rhythm. Athletes will have to teach their body how to “Fly” through the zone at 100% intensity while remaining relaxed. Once the athlete has mastered the “Fly” after accelerating for 15 yards, extend the acceleration phase to 20, then 25 and even 30 yards depending on the experience and strength levels of the athlete. Remember athletes should remain totally relaxed during the float phase and display great mechanics throughout each zone.

C) Flying 30’s: Once your athletes feel comfortable floating for 20 yards try extending the sprint so that they now float for 30 yards. The acceleration progression should remain the same as the flying 20.

D) Flying 40’s: If you as the coach or athlete feel comfortable floating for 30 yards we suggest that you extend the float phase even further for 40 yards. The same acceleration progression from the flying 20 and 30 are applied.

E) Sprint-Float-Sprint: When first introducing the sprint-float-sprint series place a cone at the start and a second at 15 yards. The 3rd placed at 25 yards and a 4th at 35 to 40 yards. The 1st-2nd cone is the “Sprint” zone,

How do I get faster for football?? That’s the question everybody across

the country wants to know!! They all want to know the secrets to a faster 40 yard dash time and a quicker “Pro Agility” and “L” Drill. Everyone’s searching for that dynamic speed drill to increase their velocity. That mysterious top speed routine to take .2 seconds off their 40 yd dash.The cryptic agility program that will destroy the “Pro Agility” drill. Or, that all elusive cone drill to blow away scouts at the combine. Everybody’s looking for the “Magic Bean” to elevate their potential to warp speed. Truth be told, there is no quick fix to get faster for football!!

There are multiple qualities that come to play when developing football speed.

(https://s3.amazonaws.com/p01-images/running_drill1.jpg)A coach must consider developing the athlete to accelerate aggressively (force production), obtain the skill to decelerate and change direction quickly and create a gladiator mentality to fight for every inch. Being highly competitive, hard hitting and more than willing to engage in one on one combat has more to do with football speed than any “quick fix” drill.

Even with the various components that come with developing football speed there is one simple answer to the question, “How do I get faster for football”?? Simply get strong on one leg!! Surprise!! Thought I was gonna make up some secret drill or give you the magic potion?? Sorry to disappoint. Yes, there are a variety of sprint routines and position specific drills that will enhance a players potential but the best way to ensure success is to through single leg strength.

 

Why is single leg training so important:

* Sprinting is a single leg movement so the obvious would be to train on one leg.

* Enhance agility movements. The glutes and adductors are used as stabilizers in single leg movements which is vital for deceleration.

* Single leg training will recruit more muscles fibers to build stronger legs without placing as much load on the spine.

* Injury prevention and knee stabilization.

* Improve balance and hip flexibility.

 

Just like with any training concept a progression must be followed to ensure success. A proper single leg sequence should always start with bodyweight exercises. During your first(https://s3.amazonaws.com/p01-images/running_drill2.jpg) three weeks of training an 8-10-12 rep cycle should be followed before any type of load is added. Once the athlete has demonstrated a mastery of the movement patterns then they can advance to adding an external load. More experienced athletes might not need 3 weeks before adding resistance. Usually athletes will start with dumbbells and then proceed to using a barbell.

Utilizing single leg lifts is the secret to athletes being fast and agile. In game situations your athletes will be required to push off one leg from both a parallel and split stance a majority of the time. So for our training to transfer into real world situations single leg movements must be employed. You can’t eliminate all double leg lifts because football players will be placed in situations that will require them to root their feet and push with both feet planted during the course of a game.

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Using single leg accelerative or decelerative movements will have a direct effect on improving game speed and change of direction. Single leg exercises will improve balance, prevent injuries and build more functional strength. Your football training program must make single leg training a priority. So the real answer to, “How do I get faster for football??” The simple answer, “Single Leg Strength”.

 Single Leg Squat Progression:

1) BB/DB Split Squats

2) BW/DB Lateral Squats

3) BW/DB Single Leg RDL

4) BW/DB Step-Ups

5) BW/DB Reverse/Forward Lunges

6) BW/DB Bulgarian Squats

(https://s3.amazonaws.com/p01-images/Football_player_1.jpg)Well, it’s that time of year again everyone!! Combine season is here, so what are you doing to run that blazing 40 yard dash or quick 3 cone drill? Now don’t misunderstand me, I’m not talking about the NFL Combine, but the high school combine circuit will be in full swing soon so it’s time for combine training to start!! If you want a scholarship then it’s a requirement you attend and get a grade so that college coaches can see how many stars are by your name. If you don’t get ranked, then you will fly under the radar because college coaches use combine rankings to recruit players. In today’s college recruiting process, it is mandatory that you attend or you will miss out on a scholarship opportunity. Oh yeah... the combine is where dreams come true!!

Hopefully you guys realize by now that everything I said was a joke!! Do you really think college coaches care how (https://s3.amazonaws.com/p01-images/Football_player_2.jpg)many stars an athlete has from all of the different recruiting services or what their combine ranking is?? The funny thing is these combine services all have their own evaluation system but none of it involves game film, character, leadership or anything with pads on. The only relevant opportunity that these combines provide is the chance to compete in 1 on 1 drills. Everything else is used to promote a product or themselves.

The biggest thing that we have to understand is that combine training and pre-season preparation differentiates in numerous ways. All of the college kids getting ready for the draft that are going to participate in the NFL Combine are spending more than half of their time concentrating on starts. If you are a high school athlete, why spend such a large portion of your time practicing starts when it could be better spent on preparing for the upcoming season?

A player's draft stock can hold steady, skyrocket or bottom-out based on his performance at the combine. The NFL scouts want to see if you have the discipline to prepare yourself mentally and physically for a series of rehearsed drills. For these scouts, the 40 yard dash and various other drills represent an opportunity to see if your speed falls within a certain range to project success at the professional level. Combine training is specialized to prepare an athlete for tests on specific drills. Pre-season training should be specifically designed for an athlete to be prepared to compete when it counts the most, GAMES.

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More training...

Is there really such a thing as sport specific training?  What actually comprises a true sport specific program?  It depends on which expert you ask.  If your program claims to be sport specific, then it must develop the athlete to meet the energy system demands of the sport.  This must be done by utilizing drills to enhance position skill level and include a conditioning program that simulates game movements.  Primarily, your program should be designed to improve athleticism while focusing on mobility, mechanics, acceleration and deceleration development.  Many times however, people misunderstand the physical demands and technical aspects of all the positions. 

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Yes, There is a progression that must be followed before implementing position specific drills.  Athletes must learn how to use proper mechanics while sprinting.  They must also be able to teach their bodies how to decelerate correctly before position specific drills are put into practice.  The goal of any program should be to improve overall athletic performance and increase strength levels.   It is imperative that athletes learn how to run 10 yards and decelerate before a ball is thrown into the mix.

 

Sport specific training should mean that your drills, speed training progressions and conditioning should mimic movement patterns of the athlete’s position.  In order for you to design effective programs, you must understand position techniques and energy system demands.   Simply telling an athlete to run through hurdles, cut and run a pattern and will not allow them to improve as a wide receiver.  For that matter, teaching them to only decelerate and catch a ball will not allow them to become a better linebacker or defensive back on those things alone.  There are fundamental position techniques that must be taught and reinforced to improve position play.

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Learning how to implement these drills effectively during your pre-season conditioning and in-season practices are the key to developing a sound program.   It is imperative that you, as the coach, create drills that will allow your athletes to not only improve overall athleticism but to enhance position play.  Drills must be designed to place athletes in the best possible position for them to improve game performance.

(https://s3.amazonaws.com/p01-images/Drills_1.jpeg)An actual play involves a wide variety of physical and emotional traits.  Guys who say that football is just a 5-10 yard burst that lasts for a few seconds do not understand the real dynamics of playing the game.  A single play will involve physical contact, fighting, punching, pulling, grabbing, ripping, pushing and an array of emotional highs and lows.  The goal of your conditioning program isn’t to have your athletes in game shape by the first practice but to have the ability to compete at a high level physically and emotionally throughout an entire practice.  Conditioning must be strategically planned and carefully implemented into your sport specific training plan.

A sound conditioning program will allow your athletes to endure the rigors of accelerating, stopping, cutting and decelerating throughout the course of a game. 

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However you decide to design your conditioning program, make sure that change of direction movements are included.  Old school shuttle runs are a great example as they force athletes to accelerate, decelerate and change (https://s3.amazonaws.com/p01-images/Drills_2.jpg)direction mimicking the demands of the sport.  Getting in football shape is more about having the courage to challenge yourself to get in the “fight!” Allow your conditioning program to add a competitive component to training and create mental toughness.  Running mileage or long tempo progressions (400’s) will have little carry over to the field.

In this article we will address wide receiver drills-key questions to answer.  Any successful strength and conditioning program's main goal is to enhance athletic performance and prevent injuries. 

Training athletes is basically all about two things: improving mobility (in all planes) and increasing strength levels. Do your athletes have the mobility to place themselves into a proper stance for their position and are they strong enough to explode out of that stance aggressively?  

(https://s3.amazonaws.com/p01-images/8.19.widerecivers.jpg)Your wide receiver drills will be much more effective if you focus your training on mobility and single leg strength. Mike Boyle says “A quick 1st step is in reality the product of a powerful 1st push. Developing foot speed truly lies in single leg strength.” The stronger your wide receivers are on one leg the faster and more explosive they will be off the line. Just think about it, when receivers are driving out of their break they are taught to push off of 1 leg according to the route. The more force I can create on 1 leg the faster I can get out of my break creating separation with the defensive back. So it makes sense that single leg strength is the key to making plays on the field. It has also been proven that improving single leg strength is the best way to prevent lower body injuries.

Having great mobility will allow your athletes the sink their hips creating a base to transition in and out of breaks easier. Without this vital hip mobility your wide receiver drills will look horrific. Playing the position is not all about running routes either. There’s no possible way that your guys will be able to effectively stalk block without having the ability to position their hips low enough to establish a foundation to hold their ground while engaged in contact.

When developing your sport specific program and wide receiver drills, (https://s3.amazonaws.com/p01-images/wide_reciever.jpg)the main component is to mirror your drills after movement patterns of the position and take into consideration the recovery time between plays to simulate game situations. Tactical skill development must be trained simultaneously with energy system demands in mind.

Whether you are working on releases, first step quickness or simulating routes, wide receiver drills must simulate game activity. The sole purpose of position specific drills is to enhance game performance by increasing the athlete’s skill level. Honestly, there are hundreds of different ways to increase your receiver’s skillfulness but one common theme that all your drills must have is the deceleration component. 

 

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Being able to transition smoothly yet aggressively from accelerating to decelerating is the key to being agile and moving in multiple directions. Athletes that can decelerate the fastest before changing directions will create more space out of breaks and experience the most success on the field. Regardless of the athletes top end speed, having the ability to stop and change direction quickly will have the biggest impact on their performance. The fastest athletes know how to change direction quickly while still maintaining speed.

When performing wide receiver drills, remember there are some key techniques that must be reinforced with each movement. Just like any agility enhancement program all drills must be performed with 100% intensity. The only way to get faster is to practice performing drills at full speed. Athletes must learn how to control their body while giving full effort. Athletes can either start in a wide receiver stance (Weight on balls of feet, shoulders over top of toes, back flat with chest up) or in a sound athletic stance (Feet slightly wider than shoulder width, weight on ball of feet, back flat with chest up.)