Speed & Agility | Lateral Shuffle | Football Drills

Run Fast | Lateral Agility Training

A running back who approaches a defender must move laterally to make the defender miss. When an offensive lineman slides to the right or left to block a defensive end who is trying to sack the quarterback, the offensive lineman must be able to move laterally quickly and effectively. These football players must maintain balance while moving laterally in order to beat their opponent to a spot. Quick feet and quick footwork can enhance a football player's ability to compete at a higher level. Use our Kbands Lateral High Knee Drill to build leg strength and the footwork needed to be a better football player. Watch the video below for a visual of the drill, set up, and technique training.



Running Workouts | Lateral High Knees

A football player or coach needs to set up 6 rows of bags or cones for the Lateral High Knee Drill. In the video above we use cones. Cones can be found very cheap at any local athletic store, but bags are often tough to find and are very expensive. Space 3 cones out to represent a bag and then space approximately 2 feet in between each row of 3 cones. After creating 6 rows of cones, place a single cone 8 to 10 yards from the last row of cones. This single cone should be placed in the middle of the 6 bags.

Once the Kbands Lateral High Knee Drill is set up, it is time to look at how to move through the drill correctly. The football player should begin by facing forward and ready to complete lateral high knees through the row of cones. Each foot must go in between each set of cones. Do not put only one foot per gap. Make sure each foot quickly hits the ground and explodes up through each row's two-foot gap. It is important to drive the knees up as high as possible. The leg drive will stimulate hip flexor growth and improve a football player's stride.


Football Lateral Shuffle


Lateral Agility | Increased Body Control

Moving laterally through the cones while putting both feet in each gap will improve a football player's agility and footwork. Players are often lazy with their arms. It is important to maintain good arm action to help with knee drive. A football player's hands must not raise above eye level. Football players should also be conscious to maintain a 90° angle in their elbow. Straightening the arm and raising it back again will not correlate to more speed. It is simply wasted movement. Maintain a 90° angle and move the arms forward through a linear plane. Do not cross the chest or swing the arms out wide. This is another wasted movement. The football player may feel like they are working harder, but this wasted movement will not correlate to more agility or sprint speed.

As a football player reaches the end of the line of 6 cones he must turn his body and sprint up field. When the football player reaches the single cone, 8 to 10 yards down the field, he must break down and stay as close to the cone as possible. Small choppy steps will help football players maintain a good center of balance and change direction quickly. Long strides will only delay the moment of acceleration past the cone. The football player must raise his vision and catch the football after rounding the cone, then tuck the football and sprint out an additional 5 to 10 yards. This drill can either be ran with a turn to either the right or left. The most important thing is that a football player must round the cone, raise his vision, and find the football immediately after the turn. This rule will help football players gain lateral movement, quickness on their cuts, and improve receiving abilities after a change of direction.

Football Coaches or Trainers | Football Tactics

Football coaches and trainers must stand approximately 5 yards from the single cone that is placed 8 to 10 yards from the 6 bags. The coach or trainer must be ready to deliver the football just before the football player makes eye contact. Quarterbacks often throw passes to a route rather than a receiver. Receivers must be able to follow the route and be ready to immediately catch a pass as soon as their head turns. At Kbands Training we take pride in training our athletes exactly how they compete. This is a simple section of a drill that can greatly improve a receiver's ability to catch the football after a route. Football coaches and trainers can mix the drill up by delivering the football in different positions. Throw the ball high, throw the ball low, or throw the ball out to the side. It is important for receivers to be able to adjust because quarterbacks do not always deliver the perfect pass. This drill is not only for receivers. It can benefit the footwork, agility, and reaction time of all football players. Defensive backs must be able to find the football in a split second just like a receiver. Interceptions are game changers. Work to improve the reaction time of every football player with the football toss.

Kbands Lateral High Knee | Training with Kbands

Training with Kbands gives amazing results. The resistance added by each leg band develops leg strength, speed, and power in each stride. Every athletic movement gains resistance from Kbands. Football players will notice the difference when running through a sequence of agility drills.
Football players will notice their glutes begin firing immediately after putting on the leg straps. The glutes are in charge of lateral movements. Kbands also help to develop hip strength and hip stability. The hips are the most important element in most athletic activities. Hip strength and stability can help prevent injuries and provide athletes with a center of balance. Younger athletes struggle to find their center of balance while older and more developed athletes excel with athleticism simply because they have great body awareness. Kbands can help develop each of these major muscles in the body.

Football players will notice they still have full range of motion throughout their legs when training with Kbands. The best way to gain benefit from Kbands resistance is to use them in a specific fashion. Complete 6 to 8 reps of the Lateral High Knee Drill with Kbands then immediately complete 4 to 6 reps with Kbands off. Another way to look at it is to complete 6 to 14 reps in a row. Football coaches and trainers can line their athletes up and keep an ongoing stream through the drill. Coaches and trainers must not make the group so large that the wait time in between reps is longer than 1 minute. Working with Kbands is advanced level training. Using the resistance will stimulate muscle growth while enhancing muscle recruitment. When taking off the leg bands, football players will feel feather-like due to muscle recruitment. This is the time when football players must truly attack the drill and work at "120%" effort. Changing muscle fiber type is not easy, but it can be achieved by working at maximal effort. Watch the video above for a visual of the drill as it is completed at full speed.

Speed and Agility Training

A football player wanting to increase his speed and agility can add the Kbands Lateral High Knee Drill with his choice of 4 drills from the chart below. Always leave a day of rest in between training sessions and refer to the dynamic warm-up video listed in the chart to begin each training session. Warming up is very important to increasing speed and agility. Football players must not be lazy. They must begin a training session by warming up and stretching properly. Please contact us for any additional training or help needed in achieving your goals.


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