Press Man Workout – December 2023

If you are already into your offseason and you want to get some press man work in,  I am going to share with you a nice press man workout that you can do to prep for anything that you may have coming up.

Some of the drills can be done alone but by in large,  this workout requires a partner if you are going to see maximum results:

I will link to the drills in this workout in case you need further explanation or need to see video on how to execute:

(1) Matrix Warmup

Matrix drill warmup is what many coaches call EDD (Every Day Drills).  This includes the following:

• Back Pedal (from the sideline to the hash) repeat going back to the sideline after a brief 15-20 second rest (2 sets) 
• Weave and Stay Square (from sideline to the hash). Weave from one yard line over to the other yard line repeatedly till you reach the hash. (2 sets) 
• Flip Your Hips (from sideline to the hash) repeat going back to side line after brief 15-20 seconds rest (2 sets)

(2) Kick Slide – 50 yards x 2 sets (90 seconds rest between sets)

Start from the sidelines.

• Facing out of bounds, line up in a press man position

• From one yard line,  kick slide at 45° to the next yard line.

• Upon reaching the next yard line,  immediately redirect in the opposite direction at a 45° angle.

• Do this 4 times before resting for 15-20 seconds the resume.

• At some point,  you will reach the other side line.  Rest and then repeat going back to the sideline you started from.

Note:  This will make your legs burn.  Focus hard on keeping the proper position through the burn.  Also focus on keeping your eyes low and imagine a receiver is front of you as you kick slide.

(3) Kick N Get Up – 5 sets each
       (requirements:  partner and cones)

• Set cone at a starting point then take 6 steps at a 45° angle away from the starting cone and set another cone down.

• Return to starting point and take 6 steps at a 45° angle in other direction placing a cone there.

• One player lines up as a receiver and the other player aligns as a DB facing the wide receiver in proper position and depth.

• The Receiver takes off at 45 degree angle to cone.  The DB kick slides in front of the player keeping him within his frame.

• Once the receiver reaches the cone,  he bursts up field.

• Upon the receiver bursting up field,  the DB should plant his opposite foot into the ground,  open up his hips and burst vertically up the field to stay on the WR’s hip.

NOTE:  You will each do 5 reps to each side of this drill.  Maintain your eyes on WRs hips through the drill.

(4) Hands On Mirror Drill – 4 Sets
       (Requirements: partner)

Align similar to the way you did for the kick slide drill

• One player aligns as a wide receiver facing the field from the sidelines.

• The other player aligns as the DB facing the wide receiver

• Beginning with the defensive back with his off hand on the close chest muscle of the WR,  kick slide with receiver who runs at a 45 degree angle to the next yard line.

• Upon reaching the next yard line,  the receiver abruptly changes direction at a 45 degree angle while the DB opens at a 45 degree angle maintaining his kick slide as he now switches to opposite off hand during the slide.

•3 runs at a 45 degree angle = 1 set.

• Each player should do 4 sets as the DB.

Note:  Very important to maintain focus on WR’s hips throughout the drill.  You do not need to see your hands on the WR.  Keep your eyes below your hands.

(5) Hard Hands Drill – 3 Sets
(Requirement:  partner)

Align as you did for the kick slide drill

•One player align on the sidelines facing the field as a WR.

•The other player align facing the WR with 2 yards of space between you

•The WR will release directly towards the DB trying to close the space between them

•As the WR enters into the ‘hit zone’ the DB should use a two hand strike to the chest.

•After the strike,  reset.  The WR stays where he is and the DB takes 2 steps back resuming his starting alignment and repeat the drill.

• 4 Strikes = 1 set.  Each player should do 4 sets as the DB

Note:  Shoot hands above the eyes.  Keep eyes on hips.  If your technique is an inch technique then use that as the WR moves towards you before you strike.

(6) Three Release – 4 sets
        (Required: partner)

•One player aligns as a WR and the other aligns as the DB

•The WR at his ready takes a hard 3-4 steps into a release

•The DB reacts to the release using all of the techniques that have been practiced.

•As soon as the WR completes 3-4 steps,  stop,  return to the starting position and repeat.

•3 reps = 1 set

NOTE:  This is a great drill to combine all the drills that you worked on and simulate potential game like situation in press man.

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alleyesdbcamp

Owner at All Eyes DB Camp

Chad Wilson is the founder of All Eyes DB Camp and a former standout defensive back for the Miami Hurricanes. After an elite collegiate career, Wilson spent a season with the Seattle Seahawks before transitioning into coaching. A 3-time Florida state champion defensive coordinator, he has spent over 20 years developing the "All Eyes" blueprint that has produced NFL All-Pros and stars like Xavien Howard, Patrick Surtain II, Tyson Campbell, Minkah Fitzpatrick and more. His coaching system is proven at the highest levels—his own sons, Quincy and Marco Wilson, both excelled as starters in the SEC before being drafted into the NFL.

Chad is the author of "101 DB Tips"—The Ultimate DB Reference Guide. You can find more information on the manual and how to order your copy in the sidebar and footer of this page.

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