Running Back Training 101: The Top Running Back Drills
Running backs are some of the best athletes on the football field. You need to be muscular to run people over, fast to take it 99 yards, and quick to make jukes and cuts. With the best running back training guide on the internet, let’s teach you how to turn into the next Saquon!
Running Back Drills
These are the top 6 running back drills that you can do! Make sure you do these with proper form and always give 100% effort. The whole idea behind these drills is to improve strength, agility, change of direction, explosiveness, and coordination.
Cone Shuffle: Set up cones in a line then shuffle laterally between them. Focus on quick footwork and staying low. Make sure you pick your feet off the ground, you don’t ever want to drag your feet.
Ladder Agility: Do various footwork exercises with an agility ladder. Such as quick steps, lateral movements, and high knees.
Two-Point Start Drills: Practice explosive acceleration from a standing or three-point stance.
Ball Security Drill: Hold the football with proper technique while navigating obstacles or defenders. This improves ball control and will minimize fumbles.
Cutback Drill: Make sharp cuts to change direction quickly. Set up cones in a zigzag pattern.
Pass Blocking Skills: Develop blocking techniques to protect the quarterback. Practice proper hand placement and footwork. Always work inside out!
Running Back Weight Training
Running back weight training is critical if you want to be any good. You have linebackers to run over! Of course, you won’t be a good running back if you don’t know how to do proper weight training.
Here are the types of running back weight training to do:
Resistance training, with weightlifting to build upper and lower body strength.
Plyometric exercises, to increase power, explosiveness, body control, and acceleration.
Speed and agility drills, with quick changes in direction and reaction time.
Core training, to improve stability, balance, and functional movement.
As a running back, the type of lifts you should be doing are mainly compound lifts for strength, and explosive lifts for speed and agility.
Think bench press, landmine press, pendlay rows, sled rows, and kettlebell swings. Throw in some Bulgarian split squats and back/front squats for leg day as well. Of course a staple for explosiveness is also a hang clean! Practice great form and fast bar speed with all your lifts.
It's clear that a well-designed weight training plan is important for running backs. Lower body strength, core stability, upper body power, agility, and flexibility are all crucial.
Even more important is nutrition, but more on that later.
One Cut Running Back
One cut running back is a technique that focuses on the agility and decision-making of running backs. It trains them to read the field, find the gap, and make a single cut to break through the defense.
Players learn to anticipate openings and exploit them quickly. This drill also emphasizes vision, anticipation, and timing. It helps running backs navigate through tight spaces while maintaining balance and control. This gives them an edge on game day, allowing them to break tackles and gain yardage.
Running Back Nutrition
What should you eat for proper running back nutrition?
Eat lots of protein, think chicken, turkey, fish and beef to repair muscles. Also add in complex carbs like whole grains and fruits for energy. Healthy fats from foods like avocados and natural peanut butter reduce inflammation and support brain function. Eat regular meals with fresh veggies for vitamins and minerals, just so you have a balanced diet.
Most of your gains will come from the macronutrients (proteins, carbs, and fats). Be sure to get a lot of those. You can find more details inside the 5 Star Football Package running back Edition.
A protein supplement is also a must for muscle repair - my favorite for athletes is Muscle Dummies Protein Powder. Tastes great, has minimal ingredients, and is extremely effective.
If you want to drink sports beverages, gatorade, pedialite, and electrolyte packets are all great options.
D1 Running Back Requirements
The size requirements for a D1 running back are (typically) 5’9 215lbs or bigger.
Speed is an essential requirement for D1 running backs. Quick acceleration and your top speed are musts for leaving defenders behind and making explosive plays. Agility is necessary too, so you can dodge opponents with fast changes of direction. Plus, ball-carrying skills are super important, to ensure secure and efficient football handling, while gaining as much ground as possible per run.
To get an offer as a running back, you must show all these skills during high school games and showcases. College scouts pay attention to players who consistently make a difference for their team. To get offers from prestigious college programs, you must stand out amongst top athletes.
As a running back you need to run a 4.6 or faster, bench 330lbs, clean 275, and squat 500lbs. The easiest way to acheive these numbers is by completing the 5⭐️ Football Package Running Back Edition.
All of the classic great running backs have met the requirements of being a D1 running back in high school: Adrian Peterson, Barry Sanders, and Walter Payton. They were all strong, fast and quick.
I highly recommend you check out the 5⭐️ Football Package Running Back Edition for a step by step guide to help you get in athletic shape so you can get offered!
Running Back Workout
The 5⭐️ Football Package D1 Running Back workout is designed to boost agility, speed, strength, and endurance. It contains drills and every workout tailored to the needs of running backs, so they can perform better on the field.
To get the most out of your workouts:
Work on agility with ladder drills and cone exercises.
Increase speed with sprints, interval runs, and resistance training.
Boost strength with squats, deadlifts, bench presses, and power cleans.
Improve endurance with long-distance runs or interval training.
Remember to focus on technique, gradually increase intensity, and take adequate rest. Running back workouts have changed over time to suit the position's modern demands. So, get ready to be challenged!
Frequently Asked Questions
FAQ: What are some key running back drills for training?
Answer: Some key running back drills for training include cone drills, ladder drills, agility ladder drills, shuttle runs, pass protection drills, and ball security drills. All the drills you’ll need to become a D1 Running Back are found in the 5⭐️ Football Package Running Back Edition.
FAQ: How do cone drills benefit running backs?
Answer: Cone drills help improve a running back's agility, speed, and acceleration. They also help with lateral movement, change of direction, and footwork.
FAQ: What are ladder drills and how do they help running backs?
Answer: Ladder drills involve quick foot movement through a ladder pattern on the ground. These drills improve a running back's foot speed, coordination, agility, and overall lower body strength.
FAQ: What are agility ladder drills and why are they important for running backs?
Answer: Agility ladder drills involve various foot patterns while moving through an agility ladder. These drills improve a running back's footwork, quickness, coordination, lateral movement, and overall agility on the field.
FAQ: How do shuttle runs benefit running backs?
Answer: Shuttle runs are excellent for improving a running back's acceleration, speed, change of direction, and overall conditioning. They mimic the short bursts of speed required during a game.
FAQ: What is the significance of pass protection drills for running backs?
Answer: Pass protection drills help running backs learn proper blocking techniques, improve their ability to read defensive schemes, and enhance their pass blocking skills to protect the quarterback.
