Whether you're a seasoned player or just starting out, mastering the role of a running back in American football is crucial. Running backs are key to both offensive strategy and play execution. Engaging in specific drills can significantly enhance agility, speed, and decision-making skills, making you a more valuable player on the field.

Agility is paramount for running backs. Here are some essential drills that can help improve your footwork and speed:

• **Cone Drills**: Set up cones in various patterns to maneuver through at speed.


• **Ladder Drills**: Use an agility ladder to improve foot speed and coordination.


• **Hurdle Jumps**: Set up hurdles to practice jumping and lateral movement.

Footwork drills, such as cone and ladder drills, help running backs change direction quickly, an essential skill for evading defenders.

According to a study published by the National Center for Biotechnology Information, agility drills can reduce the risk of injury by enhancing proprioception and coordination.

A successful running back needs a strong upper and lower body. Here are some important strength training workouts:

• **Squats**: Builds leg strength for powerful runs.


• **Bench Press**: Strengthens the upper body, crucial for fending off tackles.


• **Deadlifts**: Improves core stability and overall strength.

Strength training increases power and endurance, enabling running backs to break tackles and maintain speed throughout the game.

A study of elite NFL running backs shows that those who engaged in regular strength training improved their yardage per carry by over 20%, showcasing the importance of incorporating these drills.

Outstanding ball handling and catching skills are essential for running backs. Here are drills to focus on:

• **Towel Drill**: Grip a towel while running to improve ball security.


• **Shuttle Catch**: Practice catching passes while moving both forward and lateral to enhance ball handling on the run.

Ball security drills, like the towel drill, help running backs maintain possession while engaging in contact situations.

Former NFL running back Chris Johnson emphasizes the importance of "always keeping your eye on the ball." By focusing on the catch, you reduce the risk of fumbles during gameplay.

Conclusion

Incorporating targeted drills into your training routine is essential for aspiring running backs. Focus on agility, strength, and ball handling to take your skills to the next level. Want to dive deeper into football training? Subscribe to our newsletter or download our free training guide for more exclusive tips!