Zone Footwork Workout for Safeties

Responding to some of the feedback I’ve been getting from our members,  I am going to be including more workouts in my posts in the All Eyes DB Camp Member’s Area in 2024.   I am realizing that having a library of drills is great but being able to put these drills together to make a workout for guys, especially in the offseason,  is essential.

The workout in this post is specific to safeties but can certainly be used by cornerbacks as well in an effort to improve your overall footwork and make you more efficient in zone coverage.  Most defenses run zone more often than man so being on point in your zone coverages will no doubt,  make you a better player.

(click on links for explanation of drills)

Matrix Drills
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Matrix drills are basically my term for Every Day Drills (EDD).  These drills are the core drills for DBs that must be mastered for you to excel.  There are variations to my matrix drills and that typically coincides with what the focus of the work out  will be during the session.

• Quick Pedal x 4

Quick pedal can get redundant.  After all it’s a backpedal and it’s the most common thing that you do so it’s not exciting.  Guess what though,  a great pedal can keep you out of so much trouble as a DB.  Best way to make it great is to rep it as much as you can with an eye to perfecting it each time. 4 sets with a walk back for recovery.

• Weave N Stay Square x 4

This is a crucial DB skill for safeties.  Being able to cover ground laterally and vertically without turning your shoulders or back is a superpower skill. Perfecting this drill allows you to stay square to the line of scrimmage longer than quarterbacks want you to and allow you to break on footballs thrown in all directions. 4 sets with a walk back for recovery.

• Weave N Get Up x 4 

I love this drill as it incorporates to crucial moves.  First is the weave while staying square and a hip open to get vertical.  Efficiency in transition from one move to the other should be the major focus.  Also,  a proper position of the upperbody should be emphasized as it keeps you available for a break in all directions. 4 sets with a walk back for recovery.

• Hip Flip x 4

Hip flips can be taxing but they are also life savers.  Guys that aren’t good at hip flips typically speed turn on everything.  Quarterbacks love those guys because when they see your back they know the fun starts.  Sharp hip flips are an enemy to a QB thats reading you. 4 sets with a walk back for recovery.

Specific Drills
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Now we move on to the workout specific drills.  Since this drill is emphasizing zone footwork for safeties,  we are going to put together 3 very important drills that you will need as a safety (or corner) playing in zone coverages like (2, 3 or cover 4)

Pizza Cut Drill x 5

Pizza cut drill will improve your ability to open your hips efficiently and cover ground in zone.  Moving from one area to another without putting yourself in a position to be unable to react to the ball thrown is key.  Run this drill repeatedly because you WILL NOT be efficient in doing it the first few times. (click link for full drill explanation) –  If you are alone during this workout just go through the moves and simulate catching the football.  This means do the right thing with your eyes out of the break which is find the receiver then after you drive look for the imaginary ball.  No bad habits!! 60-90 seconds recovery

180° Turns x 5

Going from a pedal to turn to get vertical is one of the more overlooked aspects of a DB’s game.  So many defensive backs,  especially young ones,  don’t execute this correctly.  The more efficient in this you are,  the more ground you cover and the better able you are to stay over the top of wide receivers trying to get deep down the field.  Fail to execute this correctly and the ball is going over your head for a big play.  60-90 seconds recovery

Climb the Ladder Drill x 5

This drill will tax you as it involves a good amount of running.  Guess what safeties do…..  yes,  they run.  What I love about this drill is that includes all of the elements of the previous drills to simulate a game situation.  If you are doing this drill alone,  I would recommend executing the movements of the drill starting from one sideline and ending on the other.  You will be good and worn out after doing it 5 times but you will be much better for it. (Click on link for explanation of drill) 90 sec. -2 minute recovery

As always,  feel free to reach out to me via email if you have any questions or feedback about this post – cwilson@alleyesdbcamp.com

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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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