During this time of adapting to a different way of working, a different way of schooling, and a different way of life… we still all have one thing.
OUR LOVE FOR FOOTBALL!
Here are some creative tips to keep you #GameDayReady!
DAILY: Record your reps & times. Beat Your “Old Self”!
Push-Ups
Sit-Ups
Crunches
Planks
Wall Sits
Lunges
Squats
Stair Runs:
Touch Each Step - for Quickness
Skip Steps - for Power
HAND-EYE COORDINATION: Challenge yourself to do it faster every time but under control!
Equipment: 1 Ball (football preferred, any will do, or ball of socks)
Pass the ball of socks from hand to hand around your waist. 2 times to the right and 2 times to the left for 15-20seconds.
Pass the ball of socks from hand to hand around knees. 2 times to the right and 2 times to the left for 15-20seconds.
Pass the ball of socks from hand to hand around your legs in a figure 8 motion. 2 times to the right and 2 times to the left for 15-20seconds.
Throw a tennis ball or sock ball up in the air, catch it and keep your eyes on it and secure it! Start of easy, then throw it up in the air so that it gradually gets more difficult to catch it. But remember to keep your eyes on the ball or sock ball!
Find a wall and a ball that can bounce back. Throw the ball at the wall, 20 times upper hand with both hands, 20 times underhand with both hands. Challenge yourself to catch the ball as many times as possible when it bounces back!
Static Catch:
Equipment: 1 Ball (football preferred, any will do, or ball of socks)
Playing may seem simple enough, but every rep you take is another opportunity to either practice good habits’, or re-enforce bad habits’.
Make a “U” with your hands spread wide with your fingers relaxed. The “U” will keep your elbows pointing down not exposing them to the defender. It will also give you more flexion to absorb the ball as you will have bend in wrists and elbows.
Catch the ball with extended arms.
Cradle the ball. Accept the ball with soft hands absorbing the energy of the ball.
Take a picture of the football. Taking an extra second to look at the football will train your mind to keep your eye on the ball.
Address the Ball Catch:
Equipment: 1 Ball (football, tennis ball, or ball of socks)
This drill will give players confidence to aggressively catch with their hands.
The WR should run straight at at the QB attacking the football. Do not deviate off a straight line to the QB.
After the receiver catches the ball, they should hand the ball to the QB.
Emphasize attacking the football, making a “U” with your hands, catching the ball with extended arms, cradling the ball and absorb its energy, and taking a picture of the football.
Angle Catch:
This is a hard ball to catch because even though its on an angle, its still an in cutting routes. This drill will give players confidence to aggressively catch the ball breaking on an angle towards the QB.
The WR should run on a 45 degree angle from the line of scrimmage. The WR should show their numbers to the QB. This will make the WR a bigger target and keep them under control.
Emphasize attacking the football, making a “U” with your hands, catching the ball with extended arms, cradling the ball and absorb its energy, and taking a picture of the football.
BE CREATIVE! If you don’t have enough space, the WR can take fewer steps, or even be stationary with their body turned simulating an in route. If you don’t have a football, use a tennis ball, or even a sock.
In Breaking Catch:
The hardest ball to catch in football is any in cutting routes. This drill will give players confidence to aggressively catch the ball on in breaking routes.
The WR should run straight down a line. The WR should show their numbers to the QB. This will make the WR a bigger target and keep them under control. Do not fade off straight line to the because that will give defenders a chance to undercut the route.
Emphasize not fading off the line, attacking the football, making a “U” with your hands, catching the ball with extended arms, cradling the ball and absorb its energy, and taking a picture of the football.
BE CREATIVE! If you don’t have enough space, the WR can take fewer steps, or even be stationary with their body turned simulating an in route. If you don’t have a football, use a tennis ball, or even a sock.
Out Breaking Catch:
This drill will give players confidence to aggressively catch the ball on out breaking routes.
The WR should run straight down a line away from the QB. Do not fade off straight line to the because that will give defenders a chance to undercut the route.
Emphasize not fading off the line, attacking the football, making a “U” with your hands, catching the ball with extended arms out in front of him, cradling the ball and absorb its energy, and taking a picture of the football.
BE CREATIVE! If you don’t have enough space, the WR can take fewer steps, or even be stationary with their body turned simulating an in route. If you don’t have a football, use a tennis ball, or even a sock.
90 Degree Hard Hallway Cut:
Equipment: 1-2 cone(s) (or socks)
Start outside the first cone (or sock if no access to cones) in a speed stance. Sprint to the first cone planting and driving off your outside foot (left foot if going right) at a 90 degree angle. Repeat at each cone/ sock.
After the first person (if you have siblings) reaches the second cone/ sock, the next person in line goes.
Allow room for each player to finish. Turn the drill around and run through it coming back the other way.
90 Degree & Back Hallway Cut:
Equipment: 2 cones (or socks)
Start outside the first cone (or sock) in a speed stance. Sprint to the end of the hall, planting and driving off your outside foot at a 90 degree angle. Get a burst of speed for 5 yards, then plant your outside foot to change direction and finish to where you started.
Tight Hallway Slalom:
Equipment: 5 cones (or socks)
Start outside the first cone (or sock) in a speed stance. Sprint around the first cone with just your feet, leaving your torso inside the cones. Repeat at each cone. Only your feet should be outside the cones. Keep your knees driving.
If multiple players/ siblings: After the first person reaches the second cone, the next person in line goes. Allow room for each player to finish. Turn the drill around and run through it coming back the other way.
**New Drill**
Hallway Pro Agility:
Equipment: 3 Socks
This drill will help you with change of direction. Start in a two point stance splitting the middle cone. Explode utilizing the left leg and stepping your right leg. Run and touch the right cone, pivot and push off your outside foot. Turn and run to touch the left cone. Pivot and explode of your outside foot and finish through the middle cone. Repeat going the opposite direction.
Coaching Points: Stay low and cut off your outside foot.
Hallway NHallway NHallway Nebraska Agility:
Equipment: 2 Socks
Start to the right of the first sock in a speed stance. Sprint to the left side of the second sock. Stay low, shorten your stride move quickly around the sock. Continue sprinting back to the first sock aiming right side and sprint around it making a figure 8. Finish by sprinting through the second sock. Repeat starting on the left side.
**New Drill**
Rope: Shuffle
Equipment: Rope/String/Tape/Socks
Step with your inside foot first leaving room for your outside foot to cross the rope. Step with your outside foot across the rope. Drive your new inside foot into the second box of the ladder and repeat the same action. Have the players walk through the drill first to gain a rhythm.
To add a level of difficulty, throw a ball at the player to catch the ball.