Football Agility | Footwork | Training to Run


4 Corner Point Drill | Football Agility Training

The 4 Corner Point Drill is a great drill to build agility and football awareness. It trains football players to stay balanced and react to vocal and directional cues. By building lateral and linear speed, football players can enhance their ability to react to any situation on the football field. Whether the quarterback drops back for a pass, or a running back fumbles the football, football players will react with no hesitation when mastering the 4 Corner Point Drill. Watch the video below and listen as Trevor Theismann explains technique and drill format to maximize results.

 

 

4 Corner Point Set Up | Agility Workouts

To set up the 4 Corner Point Drill football players must first grab 4 cones. Next, set the cones up in the square. Each cone should be placed 8 to 10 yards apart from one another. After the cones are set up, the football coach or trainer should pick a side to direct from. To begin the drill, the football player must enter the square and begin in the middle. The football player must now react to the football coach or trainer who will be pointing to a sequence of cones for the football player to quickly spring to. Footwork plays a major role in completing the 4 Corner Point Drill. Each direction the football coach or trainer points, the football player must react with the proper footwork. After a point to the side of the football player, the football player must shuffle in that direction. If the football coach or trainer points to a cone in front of the football player, the football player must sprint to the cone. If the football coach or trainer points to a cone directly behind the player, the player must backpedal to the cone. If the football coach or trainer points to a cone that is behind and to the side of the football player, the football player must drop his shoulder and sprint in an angled reverse direction. Refer to the video above for a visual of proper footwork during the 4 Corner Point Drill.

   

Football Four Corner Drill

Agility Technique | 4 Corner Drill

During the drill, football coaches and trainers must take control and push the athlete. Be ready to command the football player to move into the next change of direction before the football player reaches the cone. It is essential coaches and trainers do not let the football player reach the cone and hesitate, waiting for command. The pace must be high and taxing to the athlete. Pushing the pace and working to force the athlete to change direction quickly will enhance the athletes ability to react during competition. If a quarterback drops back for a pass, linebackers must be able to move accordingly. If the football player has been trained to hesitate, he will then not be in position for the following offensive play. It is important to always train like a sport requires. To enhance the football player's ability to react during split-second moments, training must mimic this demand. 

New to the 4 Corner Point Drill | Football Coaches and Trainers

When working with an athlete that is new to the 4 Corner Point Drill, football coaches and trainers must be very vocal. Coaches and trainers can still get a lot accomplished out of a newcomer simply by telling the athlete exactly what to do. Veteran football players will be able to react from hand position, but newcomers often need a little more guidance. Football coaches and trainers must point and tell the football player what they want them to do simultaneously. If the football player is at the back left cone and the football coach wants them to sprint to the left front cone, they then must point and verbally command the football player to sprint to the desired cone. Without the verbal command football players may not react immediately. If the football player is shuffling from the back right cone and the coach or trainer simply points at the front left cone, then the athlete may continue to shuffle to the front cone. By verbally commanding and pointing, the football coach or trainer will get the desired footwork from the athlete.

Football Tactics | The Football Toss

As the athlete runs through a sequence of points, it is now time to tie the football into the drill. The football coach or trainer can either throw the football on the ground, simulating a fumble for a cover-up or a pickup and sprint. The coach or trainer may also loft the football in any direction for the athlete to react and work for an interception. It does not matter if the football player is a veteran or newcomer, football coaches or trainers must be vocal during this section. Without a defense or offense in the way, the athlete performing the drill will not be able to read a football situation. By verbally commanding what the football player should do, coaches and trainers will be able to simulate game speed reactions.

During the 4 Corner Point Drill it is important to use this as an agility and field awareness drill. Do not run the football player into the ground with minute conditioning sessions. Simply run each athlete 15 to 20 seconds at maximum speed and end the drill with the football toss. 15 to 20 second reps allows football players to continue to work at maximal speed. This timeframe also trains football players to keep their feet moving for the duration of a defensive play. Mix up the directions the athlete will move each and every rep for optimal results.

Kbands Football Drills

As seen in the video above, the football player is enhancing muscle stimulation with Kbands. When using Kbands football players will increase their center of balance, lateral strength, and increase power in their stride.
Kbands allow football players to train in the exact same fashion their sport requires. Back squats will increase an athlete's strength, but using Kbands will build strength in every stride. The best way to train with Kbands is to complete resisted reps immediately followed by un-resisted reps. The resisted reps will add strength and power while the drill improves footwork and reaction time. The un-resisted reps then will give the football player a feather-like feeling in their legs. It is this time a football player must push the pace and increase foot speed.

For optimal results, football players should complete 6 to 8 resisted reps immediately followed by 4 to 6 un-resisted reps. The time in between each rep should generally be 1 to 2 minutes. Football coaches and trainers working with multiple players should split up their groups to maintain this rest period. If there is only one coach or trainer do not exceed 3 minutes of rest time in between reps. Have additional football players complete other drills offered in the chart below while completing the 4 Corner Point Drill with the proper amount of athletes in this drill. Too much rest in between reps will deplete results.

Athlete Training | Kbands Training

For football players looking for an overall performance enhancer look to our Athlete Performance Pack. This program will build core strength, leg strength, agility, footwork, and body control in 5 weeks. The program is designed to train athletes at the highest level of training, and offer them a complete package. It will decrease 40 yard times and help with agility testing at college and NFL Combines. Football is a sport that testing plays a major factor in how athletic a football player is perceived. Use our Athlete Performance Pack to better your performance. 

 

Football Training Equipment

 

Kbands

 

Reactive Stretch Cord

 

Elite Speed Kit

 

Victory Ropes