Top Agility Drills for Elite NFL Running Backs

The Importance of Agility Drills for Running Backs

Being an elite running back in the NFL requires a rare combination of speed, power, balance and agility. While straight line speed and raw strength can be honed in the weight room, developing the lateral quickness and change of direction ability needed to make defenders miss requires focused work on the field.

For running backs, agility drills should be a staple of both offseason and in-season training routines. Mastering exercises that develop coordinated footwork, explosive starts and stops, and the ability to cut on a dime are essential to maximizing a back's open field running potential.

Ladder Drills

Ladder drills are one of the best ways to improve foot quickness and high-speed coordination. Setting up a ladder flat on the ground and running through it with precise and rapid foot patterns enhances neuromuscular connections, promoting faster pad height and quicker cuts.

Some top ladder drills for RBs include:

• Lateral shuffle
• Icky shuffle (combining lateral shuffles and forward sprints)
• Crossovers (crisscrossing feet in and out of the ladder)
• In-outs (stepping in and out of each ladder space)
• High knees
• Hop scotches (hopping on one foot through ladder spaces)

Cone Drills

Setting up a series of cones in different patterns and weaving through them at speed is another great way to develop agility. Cone drills should be performed at full speed to maximize their impact.

Excellent cone drills for RBs are:

• Figure 8s - running a figure 8 pattern around two cones
• Box drill - making a box pattern around four cones
• W drill - running forward and backward in a W pattern
• Pro agility - sprinting 5 yards, cutting left, sprinting 10 yards, cutting back right

Lateral Shuffle Drills

The ability to shuffle quickly from side to side allows backs to stay parallel with the line of scrimmage as they scan for openings. Rapid lateral movement also powers juke moves.

Two top shuffle drills are:

• Side shuffle - taking long lateral shuffle steps from side to side
• Carioca - crossing feet while shuffling laterally

Resistance Band Drills

Incorporating resistance bands into agility drills adds an extra element of explosiveness. The tension of the band provides resistance against foot strikes and hip turns, increasing power.

Great examples include:

• Monster walks - stepping laterally with band around ankles
• Lateral walk with reach - shuffling while reaching back across body
• Lateral band walks - side stepping with band around ankles

Focus on Body Control

Cutting ability goes beyond just footwork - upper body control is also crucial. RBs need coordinated and active arm movement to balance out rapid changes of direction.

Drills like high knees and lateral shuffles are more effective when concentrating on driving the arms in opposition to the legs. Backpedaling and carioca drills should be performed with purposeful arm swings.

Developing body control pays huge dividends in promoting agility.

Master the 3-Cone Drill

The 3-cone drill has long been one of the NFL Combine's premier tests for evaluating an RB prospect's overall agility. Setting up 3 cones in an L-shape, players sprint from the starting cone to the middle, turn and shuffle to the far cone, pivot back to the middle cone, then shuffle once more around the final cone.

Prospects have their times carefully assessed by scouts looking for lateral explosiveness. Running backs should practice 3-cone drills regularly to optimize this marker of NFL readiness.

Train Agility at Game Speeds

Agility drills performed at half speed neglect a reality of NFL running - split second change of direction ability is needed to capitalize on small gaps that appear and disappear in an instant at the line.

After perfecting footwork technique, running backs should perform all agility drills at max intensity. Practicing cuts, pivots and shuffle steps at game speed ingrains that as muscle memory.

Master the Jump Cut

The lateral jump cut is one of the most effective weapons in a running back's arsenal. This explosive change of direction move triggers defenders to lean before the RB takes off at a hard lateral angle.

Jump cuts are best practiced by setting up cones 2-3 yards apart. Sprint towards one cone, plant the outside foot and push off laterally towards the other cone. Integrate upper body fakes to really sell the move.

Keep Agility Drills Fun

Doing the same mundane drills over and over can get monotonous for even the most dedicated player. To keep energy and engagement high, running backs should mix creative new patterns into each workout.

Some ideas include:

• Zig-zag sprint patterns
• Clover leaf cone patterns
• Ladder patterns combined with lateral shuffles
• Amusing drill names

Varying agility exercises and infusing fun keeps players engaged in the grind of skill development.

Stay Lower to Increase Quickness

Maintaining a low center of gravity naturally improves change of direction ability. Defenders have a harder time reacting to lateral cuts executed from a low starting position.

Running backs should focus on sinking their hips on all starts and cuts. Cueing "drop the hips!" is a simple trick to ingrain a low pad level.

Develop Behind the Back Ball Skills

Running backs are expected to exhibit coordination and handle game situations at high speeds. Drills that develop behind the back ball handling ability add toughness to any skill workout.

Toss a football back and forth behind your back - this seemingly simple activity takes focused body control. Up the degree of difficulty by catching behind the back off bounces for major agility gains.

Train With Quick Feet

Fast foot turnover allows RBs to knife through small creases and make defenders miss one-on-one. Quick feet and ankle flexion are as fundamental as speed.

Work on ankle bends and rapid steps daily - this consistently trains the neuromuscular system for lightning fast reactions to external stimulus.

Stay Sharp in the Film Room

In addition to on-field work, running backs can build mental agility by studying film. Analyzing moves that create separation and reading holes before they fully develop builds instinct.

Breaking down film of star NFL backs reveals the subtleties in their running styles. Observe the greats like Barry Sanders, Walter Payton and LaDainian Tomlinson for a Ph.D in agility.

Practice Agility Year Round

Agility development is not just an offseason endeavor - maintaining year round programs prevents skill erosion. The grind of a long NFL season can dull elite cutting ability.

Dedicate time each week of the season to agility maintenance. Off days and pre-practice routines are opportunities to rep key drills.

Stay Hydrated and Properly Fueled

Just like speed work, agility sessions are high exertion. Working out while dehydrated or nutritionally deficient hinders performance gains.

Hydrating throughout the day and fueling with snacks between meals ensures the body has resources to maximize each rep.

Know When To Rest

Overtraining agility work can be counterproductive - muscles and connective tissues need recovery time to regenerate. Schedule off days after high intensity sessions.

Listen to nagging pains - low grade muscle soreness is normal, but joint or ligament issues warrant extra rest. Patience prevents larger setbacks.

With focused and deliberate training, running backs can develop the agility needed to leave defenders in the dust. Mastering footwork patterns, body control drills and agility fundamentals accelerates RBs to the next level.

FAQs

Why are agility drills so important for running backs?

Agility drills develop the quick change of direction ability and explosive cuts needed for RBs to make defenders miss in the open field. Footwork, body control, and coordination are crucial skills.

What are some top agility drills for RBs?

Ladder drills, cone weaves, lateral shuffles, cariocas, and incorporating resistance bands are some of the best for honing RB agility. The 3-cone drill is also a classic.

How can RBs make agility drills more game-realistic?

Perform all drills at max speed and intensity. Practice cuts, jumps and shuffles at game pace to ingrain as muscle memory. Also study film to build instinct.

How often should RBs train agility?

Agility should be trained year-round, not just in the offseason. Dedicate time 1-2x a week during the season for agility maintenance. It's a skill that erodes quickly.

What are some tips for maximizing agility sessions?

Stay hydrated and fueled, maintain proper recovery time between sessions, keep drills fun by varying patterns, and listen to pains that may indicate overtraining.