Master the skills and techniques to play any position on the field. Football: Steps to Success covers every aspect of the game, from position fundamentals to offensive and defensive schemes and strategies. Football: Steps to Success presents straightforward instruction on essential skills, such as passing, receiving, tackling, blocking, kicking, and punting. Using 58 of the most effective drills, you’ll reinforce learning and enhance your development. You’ll then learn how to apply each of those skills on offense, defense, and special teams with descriptions and explanations of player roles and position responsibilities. From simple run plays to screen passes, from zone coverage to man-to-man defense, this guide covers it all. Whether you want to sharpen your existing skills or raise your game to an All-Pro level, Football: Steps to Success has you covered. With the series that has sold more than 2 million copies worldwide, you can be assured that the best instruction in the sport is at your fingertips.
Step 1 Offensive Positions and Responsibilities
Step 2 Defensive Positions and Responsibilities
Step 3 Fundamental Skills for All Positions
Step 4 Passing
Step 5 Receiving
Step 6 Tackling and Blocking
Step 7 Running the Ball
Step 8 Stopping the Run
Step 9 Defending the Pass
Step 10 Kicking and Punting
Step 11 Offensive Strategies
Step 12 Defensive Strategies
Step 13 Special Teams
Greg Colby has coached for 34 years, including 27 years as a collegiate coach and 10 years as a defensive coordinator at the NCAA Division I level. He has been on staff for two Big Ten Championships and 12 collegiate bowl games. In his nine years as a high school football coach, Colby won a pair of state championships. Colby is now the defensive line coach for the University of Illinois after spending five years as head coach at Millersville University and six years as defensive coordinator at Northwestern University. Before his time at Northwestern, Colby spent four seasons as the defensive coordinator at Kent State University. From 1995 to 1997, Colby served as an assistant coach at Michigan State under head coach Nick Saban. From 1988 to 1995, Colby was assistant coach for outside linebackers and special teams at Illinois. He played football and baseball at the University of Illinois. He was a three-year starter for the Fighting Illini football team and a three-year starter for the baseball team. Colby was team captain of the baseball squad in 1974.
“Football: Steps to Success by Greg Colby is an outstanding read.”
Randy Bates-- Linebacker Coach Northwestern University
“Greg Colby has tremendous football insight. Football: Steps to Success will be a useful resource to any player or coach.”
Lou Tepper-- Defensive Coordinator, University of Buffalo
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
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Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
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Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/27art_Main.png
Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/097/28tab_Main.png
Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
Change-of-Direction running drill
The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Change-of-Direction Running Drill 1
Short Shuttle
The most common measure of change of direction is called the short shuttle (figure 3.2). The short shuttle is a timed race in which players run a total of 20 yards, changing directions twice—once to the right and once to the left.
Players face the timer (coach). They run to one side for 5 yards and touch the line with a hand. They then run in the opposite direction for 10 yards and touch the line with the opposite hand. They finish by running back past the original start line.
Have players turn toward the timer (coach) each time. This ensures that they turn both to the right and the left during the run.
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Success Check
- A good time in the short shuttle might be a better indicator of football success than a good time in the 40-yard dash. This is because success in football can require changing directions many times during a single play.
- As with time in the 40-yard dash, the relation of a short shuttle time to football success depends on the player's position and level of play.
Rate Your Success
Table 3.2 provides recommended short shuttle times with their relative values.
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Determine and develop running speed for fast plays
In football, speed is generally measured by a player’s time in running the 40-yard dash.
Running Speed
In football, speed is generally measured by a player's time in running the 40-yard dash. This distance was likely established because the average play lasts about as long as it takes to run a 40-yard dash. How much speed a player needs to be successful depends on his position and his level of play. For example, at the college level, an offensive lineman who can run a 40-yard dash in the low 5 seconds can be successful. At the high school level, this time can increase slightly and still lead to success.
These speeds help players perform their position skills more efficiently. In general, the faster a player is, the better. A player can never be too fast!
We are born with the majority of our running speed potential. Muscle fiber makeup has a great deal to do with speed and endurance. We all have two basic types of muscle fibers: fast twitch and slow twitch. Fast-twitch fibers are associated with muscle contraction speed. The higher the percentage of fast-twitch fibers we have, the faster we can move. Slow-twitch fibers are associated with a muscle's ability to contract repeatedly. The higher percentage of slow-twitch fibers we have, the longer we can work.
We cannot change the percentage of fast-twitch or slow-twitch fibers we are born with, but we can develop those that we do have. In general, to develop fast-twitch fibers, we need to work the muscles involved in shorter, more powerful movements. Running short sprints (10, 20, 30, 40 yards) repeatedly can help develop fast-twitch fibers (see speed drill 1, described later in the chapter). Track athletes are usually adept at this type of training. For more information on fast-twitch fibers, refer to a good book on training for track and field.
Another way to develop speed is to work on running form. The basic tenets of running form include leg movement, arm movement, and body angle. Leg movement refers to both the angle at which you move your legs and the rate at which you take strides. In reference to the angle, the important factors to remember include knee height when striding, foot and leg extension prior to bringing the foot down to the ground, and the pull exerted on the ground by the foot as the body passes over it. Many drills will develop good form, but one of the best is the claw drill described later in the chapter.
For best efficiency, keep legs moving in a straight line in the direction you are moving. In other words, try to point the toe and knee in that direction. As you finish driving the leg back and begin to lift it to come forward for another stride, bring your foot up to your butt as you drive the knee forward to approximately parallel to the ground in front. As your knee approaches that parallel position, your foot reaches ahead as far as possible prior to coming down on the ground again. As your foot contacts the ground in front, pull the foot backward powerfully. This is called the claw action because you are trying to “claw” at the ground quickly by pulling your foot back behind your body.
The upper body is important to running speed in several ways. The arms need to swing forward and back in close to a straight line in the direction being run. Any side-to-side rotation of the arms causes rotation of the entire body and reduces forward movement.
Arm swing is also critical to running speed. The rate at which you swing your arms affects your stride length. The shorter the arm swing, the shorter the stride length. The longer the arm swing, the longer the stride length. The general rule is to swing the arms so the hand is even with the shoulders in front and with the back pocket in back. Arms should stay at about a 90-degree angle as they swing. The elbow should not straighten during the arm swing because this can shorten the arm swing and thus shorten the stride length. A good mental picture for the arm swing is to drive the elbows on the backswing as if trying to punch a bag behind the body.
Body angle is important in that you need a slight forward body lean to enable the stride length to remain long. When you lean back, you tend to take shorter strides, causing you to slow down.
Each of these core skills works in conjunction with other skills. A player may lack one skill but make up for it with another stronger one. One skill that can help make up for a lack of running speed is change-of-direction speed, also called agility.
Speed Drill 1 Repeated 10-Yard Sprints
This simple drill emphasizes explosive movement (fast-twitch fibers) and is also a good conditioning drill.
Players start in a three-point stance. On command, they sprint 10 yards as fast as they can. They immediately turn around, assume the three-point stance again, and sprint back 10 yards as fast they can. The focus is on explosive movement out of the stance and through the 10 yards to develop fast-twitch response. For conditioning, run this drill 3 to 5 times in a row (a total of 6 to 10 sprints), rest briefly, and then repeat, running 5 or 6 sets (a total of 10 to 12 sprints).
Success Check
- Focus on exploding out of the three-point stance.
- Sprint hard through the 10 yards.
Speed Drill 2 Claw Drill
Players stand with one hand on a wall, chair, or partner for balance. They work one leg at a time—the leg opposite the support leg.
Players raise knees waist high. Using a quick, circular motion, they claw at the ground with the foot, brushing the foot across the ground with toe pulled up. They then pull the heel as close to the butt as possible. From this point, they pull the knee forward and up, and repeat the motion. They make one continuous circular motion, emphasizing the powerful and quick clawing of the ground. Run 8 to 10 repetitions of the drill on one leg, switch legs, and repeat. Do several sets on each leg.
Success Check
- Perform one continuous circular motion.
- Focus on powerfully clawing the ground with the foot.
How to successfully intercept the ball
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass.
Intercepting
A second situation in which the ball is caught is when a defensive player intercepts an offensive pass. The skills of catching the ball—focus, hand and arm position, soft hands—are the same skills as for a receiver catching the ball. The difference for a defensive player attempting to intercept is in how he gets to where the ball is.
Defensive players face the line of scrimmage and the offense in most situations throughout most plays. So when a defender has an opportunity to make an interception, he will already have his shoulders and arms facing the oncoming ball. The major difference in receiving and intercepting is in how the defender moves to the reception point. When a pass is in an area where either the receiver or a defensive player has an opportunity to catch it, the player who gets to the ball first usually makes the reception. This being the case, the defender must assume the offensive player will move to the ball to get there first. This means the defender must attack the pass as it approaches.
If the ball is relatively level, the defender must move toward the line of scrimmage until he and the ball meet. If he stops and waits, the receiver will likely step in front and catch the ball first. If the ball is thrown high, the defender needs not only to move toward the pass but might also need to jump into the air to catch the ball before it comes down to the receiver. In this case he must time his jump to catch the ball as high in the air as he can. This gives him the best chance of beating the receiver to the ball. This principle, called catching the ball at its highest point, must be practiced by all defenders who want to increase their intercepting skills.
Defenders working on their interception skills should do the following ball-catching drills as they are described for receivers. When running these drills, defenders should also emphasize moving back to the ball for the catch. Catching the ball at the highest point involves the skill of judging the jump, which takes numerous repetitions. Players not great at judging thrown balls will need to drill this skill a great deal. Learning to judge distances and ball flight angle and speed can take time. This skill should be drilled in the off-season as well as during the season.
Catching Drill 1 Play Catch
Players play catch with a partner. This warm-up drill can easily be done prior to the start of practice. Players catch at least 10 passes prior to each practice.
Success Check
Emphasize correct technique:
- Focus on the ball.
- Use correct arm and hand position.
- Catch the ball with soft hands.
- Secure the ball.
Catching Drill 2 Seeing the Ball
Players stand 10 to 15 yards away from a partner and play catch. As the ball approaches, players hold their hands in front of their body with thumbs and index fingers pointed toward each other. They work on seeing the ball through the triangle formed by the thumbs and fingers. They should focus on the point of the ball as it strikes their hands. Once they have caught the ball, they move the ball down to a secure position against their body. They should point their nose at the ball from the time they catch it until the time it is secured. This emphasizes eyes on the ball.
Success Check
- Receivers see a dark spot on the end of the football as it approaches their hands.
- Receivers see the ball strike their hands.
- Receivers are bending their heads down with eyes looking at the ball as they secure it.
Three powerful blocks to stop the opponent
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher.
Pass-Protection Block
Pass-protection blocks are designed to stop the pass rush of a defender by getting between the quarterback and the rusher. There are several types of pass blocks, including the drop-back, sprint-out, and turn-protection block. All have common traits that occur once the blocker is in position to make the block.
The blocker must have a balanced stance, with one foot back at about a heel-to-toe relationship with his other foot. He needs to be in a good football stance with his knees bent. The blocker must keep his head up and back slightly arched forward with his weight over his toes. Probably the most important part of the stance is the head position and not being bent at the waist with the chest tilted toward the ground, which negatively affects balance.
The blocker must maintain balance and be able to move his feet quickly to stay between the rusher and the quarterback.
The actual block is with the hands. The blocker uses a punching action aimed at the pass rusher's chest. His hands should be held close so they make contact inside the rusher's shoulders. After each punch, the blocker slightly gives ground, which allows him to reestablish proper body balance between contact. When the rusher approaches again, the blocker repeats the punch and give of ground. In effect, the blocker is buying time for the quarterback by slowing the rusher down long enough for the quarterback to release the pass. During this punch and give sequence, the blocker must keep his back turned to the quarterback.
Drop-Back Pass Block
Part of the drop-back pass block involves the initial footwork to get in position. On the snap, the blocker quickly shuffles back several steps to establish his balanced position and prepare for contact with the pass rusher. By giving ground, the blocker gives himself time to get balanced and see what the rusher is attempting to do.
Another key element in the blocker's initial movement is that he should never shuffle to the outside as he gives ground. This opens up an inside rushing lane for the defender, which is more direct to the quarterback. The blocker should always attempt to make the rusher go around to the outside in his path to the quarterback.
Sprint-Out and Turn-Protection Blocks
In the sprint-out and turn-protection pass blocks, the difference is in the initial setup and body position in relation to the defender. In the sprint-out pass, the quarterback runs to a throwing position outside the offensive blocker. Thus the blocker must first shuffle a step or two in that direction to get an angle on the rusher. The blocker then keeps his back to the quarterback and stays in his position between the quarterback and rusher.
In turn protection, the offensive blocker usually pivots his body in place at about a 45-degree angle to turn and pass-block the gap to the side he's now facing. The main difference in the two blocks is in the blocker's initial steps. The final part of both blocks is identical.
Blocking Drill 1 Six-Point Explosion
The blocker starts on his knees with his hands on the ground directly in front of his knees. His feet should be on the ground with his toes pulled up under his feet. On the coach's command, the blocker forcefully brings his hands up to a blocking position while rolling his hips forward. He should end up with his body extended forward at a 45-degree angle to the ground. He pushes off with his feet and keeps his knees in contact with the ground.
The blocker can strike a sled pad, block another player lined up across from him, or simply extend forward as if blocking air.
The blocker should follow through by fully extending his body and landing on the ground on his abdomen and chest.
Success Check
- Head and eyes are up throughout the drill.
- The arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- The body is fully extended and flat on the ground at the end.
Blocking Drill 2 Four-Point Explosion
The four-point explosion drill is very similar to the six-point explosion drill, but here the blocker starts with knees on the ground and hands resting on his thighs. His toes are up under his feet as in the six-point drill. On the coach's command, the blocker brings his hands up to strike his target (a sled, another man, or a pad). As he strikes the target, the blocker rolls his hips forward, extends his upper body, and pushes off with his feet, keeping his knees on the ground. This works the same fundamentals as the six-point drill but emphasizes rolling the hips forward without the help of the body lean to begin with.
Success Check
- Head and eyes are up throughout the drill.
- Arms are extended on contact with thumbs up and fingers to the side.
- Hips roll forward as contact is made.
- Body is fully extended and flat on the ground after contact.
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