A client can expect to work hard and have fun while getting better on a daily basis. A typical footwork session will last an hour. We will teach beginners the basics of football. For example, running backs will learn to take handoffs from each position on the field. They will learn the proper footwork and hand placement. They will learn why these movements are applicable in game situations. Running backs will learn how to run patterns and catch the ball out of the backfield.
Wide receivers will focus on footwork and hand-eye coordination. We will work on quick burst balance and long speed with the ball in your hands. We will improve your vertical and lateral balance. We will also make you a well-conditioned athlete to prepare you for any season.
Quarterbacks will have plans coordinated with the offense their teams run. Overall, we will be able to drill quarterbacks in each offense. For example, QBs will learn the 3, 5 and 7 step drop from under center. They will learn how to get rid of the ball quickly from the shotgun and pistol formations. We will teach them passing windows and read progressions, included into their footwork and mechanics. We will work on play-action passes and bootlegs to each side.
Day 1 Session (snippet)
(Warm Up) The 1100 Ladder Drill - Main Objective is to get familiar with carrying the ball in the proper hand. Teaches athletes how to run with football while warming up.
Drill 1- 4 Quarters
Sets/Reps: 4x4 (two minute water break between quarters)
10-yard sprints with a 10-second rest between sprints
20-yard sprints with a 20-second rest between sprints
40-yard sprints with a 40-second rest between sprints
20-yard sprint, 20-yard stride, 20-yard sprint, 20-yard stride and 20-yard sprint with a 30-second rest between
This ends one quarter. Go again three more times.
Drill 2- Shuffle Sprint Shuffle Drill- (work on balance and pivot quickness) 2 sets each way
Shuffle 5 yards to cone- Open to sprint 10 yards chop feet at 2nd cone- hear whistle return to parallel position and shuffle five yards.
Drill 3- Pro Agility Cone Drill
Three cones are spotted five yards apart. Start in 3-point stance at middle cone. Pivot left- run five yards and touch line. Pivot right- run 10 yards and touch line. Pivot left and run 10 yards. (Keep Low, maintain balance)
Drill 4- W Sprint Drill (normally done at 5 yards, we've added some obstacles to make the drill more fun and competitive)
Drill 5- 5 Yard straight line Cone Stop: Three cones at 5 yard intervals. Accelerate quickly and prepare to break route at first cone. Backpedal to first cone and repeat process to second cone and then third cone. Drill not done until you catch the ball.
Drill 6- Dragon Drill (Footwork, Balance and Ball security Drill) 5 Cones At least.
Run 10 yards to first cone- Plant and Cut while switching ball into outside hand.
Reach 2nd cone- plant and cut to straight line (3rd) cone
Cut around 3rd cone switching the ball, heading towards 4th cone.
Plant and cut on outside leg and sprint through the goal line (5th cone).
Drill 7- 15's Defensive Back Drill Simulates No huddle offense. (may add WR to give viable look)
5x Back pedal 15 yards- walk or slight jog back to pre snap position.
5x Back Pedal 15 yards- Provide run support to the perimeter
5x Back Pedal 15 yards- open hips and run with the deep threat
(Always keep your eye on the ball)
(Remember to bring proper footwear to the workouts)