Off Man / Zone DB Workout

I am often asked for defensive back workouts, and so I will look to provide some of those for you here in this members area. For this reason over the last couple of weeks, I have been posting drills in here with explanations.  To get an explanation and video of each drill,  click on the link for the drill.

(Make sure you complete an adequate warm up and stretch before doing this work out)

Emphasis: Off Man & Zone Footwork
Workout Time: 30-45 minutes
Equipment Needed: None
Difficulty: Beginner / Basic

Drill #1: Quick Pedal

Sets: 4
Reps: 2

Notes:  a set is the completion of going up one way and back down the other. Place an emphasis on keeping your weight over your toes and your heel low. Do you want to take tiny, quick steps in your pedal. You should strive to move your feet faster with each rep.

Drill #2: Weave N Stay Square

Sets: 3
Reps: 2

Notes: A set is going up and coming back down. You may feel some fatigue but don’t let it ruin your technique. Stay rigid up top and let your feet do the work. 

Drill #3: Hip Flip Drill

Sets: 4
Reps: 2

Notes: Another drill that may fatigue you. Take your time between sets on this one. It is important that you execute with perfection. Pay attention to the details 

Drill #4: 180˚ Turns

Sets: 4

Notes: A set is a turn to each side 

Drill #5: Weave N Get Up

Sets: 4

Notes: A set is a rep to each side

Author: Chad Wilson

Chad Wilson is the owner of All Eyes DB Camp and author of "101 DB Tips". He played college football at the University of Miami and briefly in the NFL for the Seattle Seahawks. Over his 15 year high school football coaching career, he tutored over a dozen Division I defensive backs and as a trainer has worked with NFL All Pros, first round draft picks, college football All Americans and Top 10 ranked high school football prospects.

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