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Setup:

Two cones, with the second about 5-7 yards behind the first at a 45 degree angle. The players will line up at the first cone, with the first player facing the line.

Purpose:

To teach players how to open up their hips and run properly.

A player executing the 45 degree drill, as his teammate gets ready to follow.

Execution:

The players will start facing forward with the second cone at about their 8 or 4 o’clock. The first movement will be to drop the back foot, opening up the hips and allowing the player to run backwards a diagonal angle, all while keeping their head looking forwards, keeping their eye on the quarterback. Once they get to the second cone they will stop, pump their feet for a couple seconds, then return to the back of the line.

In the second part of the drill, we’ll have the players explode forward once they get to the second cone, allowing them to practice the footwork necessary to make a change in direction.

Coaching Tips:

Remember to start off at half speed and allow your players to grasp the fundamentals before moving faster. Remind them not to cross over their feet – this can trip them up if they have to make a quick change in direction.

It’s also important you give them a chance to practice all directions. Most players already have a natural feel for running diagonally forwards though, so focus on going backwards to the right and left.

Tips for Younger Athletes:

  • Encourage them to focus on balance and stability when changing direction. Younger players often rush through movements, so it’s important they learn to maintain control.
  • Teach them the importance of keeping their knees slightly bent while running. This helps in quick directional changes and provides better stability.
  • Instruct them to practice the drill with their heads up and eyes forward. This not only improves their field awareness but also helps in maintaining proper posture and balance.

Tips for Older Athletes:

  • Emphasize the need for explosive power when transitioning from the backward run to moving forward. Older players should focus on building strength in their legs to improve their speed and agility.
  • Encourage them to work on their footwork agility. Quick and precise foot movements are crucial for efficient direction changes in the game.
  • Teach them to use their arms effectively while running. Proper arm movement can significantly enhance balance and speed during directional changes.
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