Up Downs Conditioning Drill
Up downs is an excellent conditioning drill that will improve reaction time and endurance. This drill starts by having the players run in place as fast as they can encourage them to get their knees up as high as they can. From time to time the coach will signal to the players, by whistle or a command, to get down ??" meaning that they drop down do a push up and get back up as quickly as possible to run again. As up downs require endurance and strength, players are encouraged to start in slow short burst and work up to longer and more intense sessions.
Ball security: The Gauntlet Drill
Ball security, preventing fumbles and turnovers is perhaps the most important skill the offensive team can have. This is especially true for a running back or wide receiver as they will carry the ball more often than others on the field, but it is a good idea for all positions to practice a little ball security. One drill that has been used several times to improve ball security is called the gauntlet drill. This drill is set up with one ball carrier, there objective is to run through a group of opponents that try to knock the ball out. Each of the defenders can line up in any way making the ball carrier run any sort of patterns with the ball, the point is to pose a challenge to hold onto the ball. Make sure to take the drill slow at first, and to also have the ball carrier hold the ball in several differing positions.
Receivers: Ball Security Drill
To insure a proper catch, a receiver must secure the football into a proper carrying position. The points of a proper catch are: First, opening up your hands with an open triangle. Second, follow the ball with your eyes from the first time you see it in the air until it is securely placed in a tight hold. Third, roll the ball into a secure ball position before you take your eyes off the ball. Bad habits can form easily as many receivers look away mid catch to scan the field for defenders. This increases fumbles and turnovers. In order to increase catching and ball security effectiveness have two receivers pass to each other, when one of them catches the ball make sure that they slow the motion down pausing when they catch, follow through, and secure the football.
Some benefits to Weightlifting
No practice regime would be complete without lifting weights. The benefits of lifting weights are found in added strength, but more importantly it will increase your maximum power. Maximum power differs in importance to strength due to the fact that it is exertion during play and not just muscle mass. It is the quickness and exertion that will enable a football player to accomplish their plays with skill on the field. We highly recommend working with a personal trainer when weightlifting to insure that you are doing it properly, and to help you design a program that will fit your position.football
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