Defensive Back Warrior Runs | Football Agility Training
To improve upon agility defensive backs drills which mimic game like plays, and that will help to condition and train the body to move smoothly as athletes transition from forward to lateral movements athletes should practice the Victory Ropes Defensive Back Warrior Runs. By incorporating resisted sets into the defensive back drills athletes will be able to challenge their strength and force the muscles of their legs and hips to work harder than they would during a normal football play. This added intensity allows the athletes to train at a higher level. This training allows athletes to experience less fatigue during games which will translate into better footwork, technique, and focus late into games or into overtime situations.
Before You Begin The Cornerback Drills
Before beginning the Victory Ropes cornerback drills athletes need to ensure they properly attach the Victory Ropes together. This can be achieved by sliding one of the Victory Ropes through the anchor strap of the other Victory Rope. Athletes will then slide this same Victory Rope through one of its own anchor straps, pull the ropes tight, and form a loop to place around the athletes waist. Athletes will create this loop by grasping the middle of one of the Victory Ropes and feeding this portion through its own anchor strap.
Athletes will also need 7 Speed and Agility Cones to complete the Victory Ropes Defensive Back Warrior Runs. Athletes will place 2 Speed and Agility Cones 20 feet apart. Athletes will place 2 more Speed and Agility Cones approximately 30-35 feet away from each of the original Speed and Agility Cones. Athletes should now have a square cone set up 30 feet deep and 20 feet across. Athletes will then place the remaining 3 Speed and Agility Cones inside of this Square formation. Athletes will walk from one of the corners of the Speed and Agility Cone formation 10 feet in and five feet to the center, place a cone, walk 10 feet back to the perimeter of the formation and five feet toward the opposite side of the formation and place a Speed and Agility Cone. Walk five more feet to the opposite side of the formation and ten feet to the inside of the formation and place the final Speed and Agility Cone.
Athletes should end with 2 single Speed and Agility Cones 20 feet apart from each other and 30 feet away from the remaining cone. The five Speed and Agility Cones at the top of the formation should be in a single row of three, with a single row of two sitting 10 feet to the inside of the square.
Use Victory Ropes With Defensive Back Drills To Increase Football Agility
Once athletes have connected the Victory Ropes and set up the Speed and Agility Cone formation they can begin the Victory Ropes cornerback drills. Athletes will begin at one of the single Speed and Agility Cones facing the 5 cone set up with their partners behind them. Athletes will explosively sprint to the Speed and Agility Cone directly in front of them, break down their feet, open up their hips, and diagonally move toward the Speed and Agility Cone directly to the inside of them. After reaching this Speed and Agility Cone athletes will continue to breakdown their feet and move from cone to cone until they have reached the opposite side of the defensive back drills. After reaching the opposite side of the cornerback drills formation, athletes will quickly backpedal to the single deep Speed and Agility Cone, breakdown their feet once they reach this cone, and explosively sprint back toward the Speed and Agility Cone directly in front of them, work through the 5 cone set up, then backpedal back to the original Speed and Agility Cone. Once athletes return to the original Speed and Agility Cone they have completed one repetition of the defensive back drills. Athletes should complete 3-7 full repetitions of the Victory Ropes cornerback drills, allowing 40-90 seconds of rest between sets.
Technique And Partners Responsibilities During Defensive Back Drills
Partners play a critical role in the implementation and success of the Victory Ropes Defensive Back Warrior Runs. Partners need to be sure they do not go beyond the single Speed and Agility Cones, but move laterally with the athletes as they work to complete the defensive back drills. Athletes and coaches will also want to adjust the depth, length, and duration of the cornerback drills based on the athletes age and athletic abilities. Partners and coaches need to be sure they secure the anchor strap around their wrist so they do not accidentally lose control of the Victory Rope as athletes are working through the cornerback drills.
As athletes move through these defensive back drills it is important they use good running mechanics and body positioning to train their bodies to perform at a high level. As athletes explosively sprint forward it is important they keep their chest and eyes down as they work through their dig phase. A powerful arm pump should also be utilized to help athletes use their entire body during the sprinting portion of the cornerback drills. When athletes reach a Speed and Agility Cone during the defensive back drills it is important football players utilize short, choppy steps to help slow their momentum and redirect themselves in a different direction. When backpedaling athletes need to really focus on controlling their bodies and not simply letting the Victory Ropes pull them backward. Athletes should focus on using quick steps when backpedaling. This will help increase foot speed and mimic actual game like situations experienced by defensive backs.
Athletes can utilize other defensive back drills which focus on foot speed and footwork. The 1-2-3 Reaction Pro utilizes the Agility Ladder to help create challenging cornerback drills which train the athlete to improve their footwork. Footwork is key for defensive backs as they must be quick to make a play on the ball and are often the last line of defense to prevent a break away play.