Insider Training: Part 3

Friday, 26 August 2011 01:13

Editors Note: This is part three of our Insider Training article highlighting six drills used by football players to stay in shape.

**These are advanced exercises not intended for beginners or those with bad knees. To build your explosive potential, gradually incorporate a few repetitions of these into your regular workout—and don’t forget to perform them as fast as possible to get the full benefit.

# 05 Figure-8 Sprint

Great for balance, changing direction and acceleration (especially for WRs, RBs and FBs).

Place 2 cones 10 yards apart. Start in a 2-point stance between the cones, facing one cone. Run in and out of the cones, making a Figure-8 while staying low, with shoulders over knees and arms pumping.

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# 06 Figure-8 Back Peddle

Great for closing speed, balance, changing direction and acceleration coming out of a back peddle—crucial for defenders (CBs, safetys and LBs).

Place 2 cones 10 yards apart, like in # 05. Start in a squatted stance with a forward lean, but this time, back-peddle by weaving in and out of the cones to make the figure 8. Keep a forward lean with your bottom down, shoulders over knees and arms pumping.

This is the last in a three-part series. Return to part one or return to part two.

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