soccer training drills

Soccer training drills and working with receiving under pressure.

Football Pass Catching Drills

This article will discuss football pass catching drills that are designed to develop finger tip control, soft hands and stronger fingers. Considered repetition stationary drills, each of the 4 can be practiced alone and even at home.

4 Pass Catching Drills:

1. Ball Dropping Drill:
Positioning hands in the front about waist high, the athlete grips the ball finger tips only by the wider part of the football. Dropping the ball the athlete catches the ball with both hands using only the thumb and finger tips only. This drill helps develop stronger fingers and finger tip ball control.

2. The Toss Up Drill:
This drill requires the athlete to toss the ball straight up, about 4 feet above the head. Reaching and looking up for the ball trains the football player to put their arms and head in the proper catching position. Focusing on catching the ball with the fingers and thumb only develops muscle memory and stronger fingers for the athlete.

3. Side to Side Toss Drill:
This pass catching drill is done with the hands in front about waist high. Avoiding using the palm of the hand the athlete roll tosses the ball from one hand to the other catching the football with fingers and thumbs only. This exercise will help with muscle memory and getting finger tip control.

4. Behind the Back Drill:
This training drill usually follows the Side to Side. Like the Side to Side the hands are positioned about waist high but behind the back. This will cause a further arm extension. Roll tossing the ball from hand to hand, you want to catch the ball only with fingers and thumbs. This drill will help you develop softer hands and stronger fingers.

These football pass catching drills are easy to perform and will help you develop what every receiver wants, softer hands, finger tip control and more caught passes.

In the resource box below there is a link to a 4 minute video that demonstrates equipment designed to force catching the football with the fingers and shows all four of the practice drills listed in this article.

Football Quarterback Drills For Better Footwork

I am a former NFL quarterback and I want to talk about the Quarterback Training Drills. I know from the emails I have received that there is a lot of interest in Quarterback Training and QB Drills all over America.

Football Quarterback Footwork drills are very important and here are a couple that are used at Penn State University.

Quarterback Drill Number One- The Board Drill

It teaches qb's move their feet in a tight space. The quarterback takes his pass drop and then sets up using the board to shuffle through. Do not have the qb take big steps. Quick feet steps. And make sure that their eyes are downfield.

Quarterback Drill Number Two- Six Yard Square Drill

This drill is a five step drop drill. You want to spend as much time as you can working on individual drills working on dropping and moving on the run. The drill is to have 4 cones setup in a square. The first leg the qb does a 5 step drop then runs to his right for 6 yards then forward for 6 yards, then to his left for six yards. Make sure during the drill the QB's eyes are up and looking downfield.

Quarterback Drill Number Three- The Box Drill

Have the Quarterback with football in a throwing motion jump in a clockwise motion in a one yard box. Have him do this drill 5 times. You can change the drill and make it more challenging by having the qb do cross jumps instead of a box.

Quarterback Drill Number Four- Line Drill

Have the qb use a football field line and have him jump over it back and forth as fast as he can for 20 seconds with two feet. Then do the same drill with just his left foot. Then the same drill with his right foot.

These are 4 great Quarterback footwork drills to improve his quickness.

Football Drills for Defense End

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Probably the most important job of a defensive end in football is to rush the quarterback. It's important that the defensive ends get good pressure on the quarterback. Otherwise the quarterback will have time to stand back behind his offensive line and complete passes to his receivers. Football drills for defense end help a player develop strength and explosiveness so he can get to the quarterback quickly. There are also many drills that help a defensive end develop moves to get to the quarterback.

Firing Off the Ball

If a defensive lineman doesn't fire off the ball at the snap, then he will have a hard time rushing the quarterback and disrupting a running play. So, football drills for defense end always have to include working on firing off the ball.

The drill is very easy. Since a defensive linemen needs to look in and watch for the ball to be snapped (for them to fire forward) during a game, that's what they do for this drill. The defensive linemen get into their three point stance and a coach simulates the snapping of the ball. When the coach snaps the ball, the defensive linemen fire forward.

Specific Moves

There are a few different moves that defensive linemen can use to try to beat an offensive lineman and get to the quarterback. For each move there is a drill that helps the defensive lineman perfect the move. Two of the better football drills teach the Swim Move and the Bull Rush.

The Swim Move

The Swim Move involves a defensive end making a swimming move with his arm in order to knock the offensive lineman's hands down. What an offensive lineman wants to do is get his hands on the defensive lineman to shield him away from the quarterback. So, by raising his arm up and knocking the offensive lineman's hands away (using a Swim Move), the defensive linemen can get to the quarterback.

The Bull Rush

The Bull Rush is a move that has the defensive end running directly into the offensive lineman and trying to knock him off balance and then out of the way.

A great drill to work on the Bull Rush requires 2 players, one to be the defensive end and the other to provide resistance. The defensive lineman should place his helmet and his hands into the back of the player providing resistance. At the whistle, the defensive lineman will begin pushing the other players while that player provides resistance. Then, when a signal is given, the player providing the resistance will try to sit down. The defensive lineman must hold-up the offensive lineman and continue to drive the o-linemen back. This forces the defensive end to use his hips and his upper-body strength.

The Benefits of Football Drills for Defense End

Football drills for defense end are great because they teach a defensive end how to play the position the right way. The drills teach a defensive end how to fire off the ball and the drills also teach the defensive end specific moves to beat the offensive lineman and get to the quarterback. Two of these drills teach the Swim Move and the Bull Rush.

Football Drills - Team Drills for Offense

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Introduction

Drills are an essential aspect of football practice. Not only do football drills establish a firm foundation in players, they also prepare players to succeed during games.

While many football drills are focused on individual positions, team drills are important in improving techniques in situations encountered in team play. The following drills have been created to hone the necessary skills in a successful offense.

Hustle Drill

For this team drill, start by spotting the ball at the 40 yard-line and huddling the starting unit for the offensive side at the midfield. The quarterback calls the play as signaled by the coach. The starting unit then lines up and executes the play.

When the ball has been thrown or the ball carrier breaks through the line, the entire offense (not just the starting line) runs to the endzone and huddles around the ball carrier. The ball carrier breaks the huddle by calling "1-2-3" and everyone responding "score."

The drill then repeats from the endzone to the 40 yard-line. The coach should rotate the players frequently and either keep track of time or the number of plays completed to ensure hustle.

Unrecovered Receiver Drill

This drill was created to help the quarterback and wide receivers recognize when they are not being covered by the defense and take advantage of the situation with an automatic pass.

Begin by forming the offensive formation to be worked on at the line. Back-up offensive players can play defense.

The defense lines up with the coach signaling for one defender to be out of correct position. The quarterback and wide receiver then assess the defense and execute the uncovered release and automatic pass accordingly.

Triple Option Mesh in Chutes

This drill combines a quarterback and fullback mesh drill with a line chute to simulate a game-like scenario for midline and triple option plays. For a play to the right, line the center and quarterback on the left side of the chute, the center under the chute (with the right guard and right tackle) and the quarterback just behind the chute.

Scout players then set up in an odd or even front and the coach gives the defender the stunt for the quarterback to read. Players should run the play as they would without the chute, only using the chute to remind them to stay low.

5 Drills For Extreme Football Conditioning

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In the dark ages of football, conditioning usually amounted to nothing more than running a few miles and maybe jogging up stadium steps. It was the old standby. And, often the only reason it was done was because that's what your coach did when he was young, and his coach before him...and on and on and on...it was the mediocre conditioning conundrum and it struck football like a plague.

If there's one thing that all football strength and conditioning coaches should agree on it's that running sucks for improving football conditioning.

Jogging is boring, results killing, and, if you are over 200lbs (and you all should be), it can be hell on your knees and ankles. We never run distance in a game, and usually not much more than 30yards and often only 3 - 10yards!

Yet, no matter what, some football players continue to rely on the dreaded and unproductive jogging as the mainstay of their football conditioning programs.

Why?

I'm pretty sure it's because most coaches grew up when the aerobics craze hit. Jogging was the solution from everything from fat loss, heart health, sports conditioning to solving world peace.

But, just because you did something 25-years ago doesn't mean you should still do it! It used to be common practice to not allow your players to drink water during summer practices. It took a few tragic accidents before this stupid practice was put to rest.

How many times must we run around the practice field screaming "4th Quarter" before someone gets that in order to win the big games...the close games against good teams, we have to be in extreme football condition, or, as we like to say...game shape.

But, if you don't run how the hell do you get "in shape?"

If you play a sport, you should do conditioning that is similar to the demands of your sport, which is why Football players have absolutely no business running distance. Ever.

Sprinting, of course, is the usual answer. And, it should be. But, for most of the country, sprinting outside isn't always an option. Here in NJ it seems to either rain, snow or dump buckets of ice on us at the most random times. I can only imagine what the hell goes on in places where it really snows.

Sprinting in the snow may seem cool and hardcore, but, slip on one spot of ice and your season is done.

There are alternatives for those time...

But, a word of warning...it is not for the weak hearted.

Combining three exercises, often called Triple Threats, is not new. Early strongmen would often perform triples; typically a Two-Hands Anyhow, a Press, then a Side Press. Olympic lifters often use them and guys like Alwyn Cosgrove have applied complexes to fat loss training with phenomenal results. But, we aren't talking about just combining exercises in the gym. Using Triple Threats for extreme football conditioning is a great way to get into amazing football shape even when going outside is impossible.

1.Prowler, Farmers Walk, Sprint

This movement is brutal. There's just no point where it lets up. Start off by setting up a Prowler (or sled) about 30-yards from a set of loaded Farmer's Walk bars. Very heavy dumbbells can be used if you don't have access to Farmer's bars.

Get down low and start pushing that Prowler. This should be a sprint, so don't overload the sled too much. As soon as you reach the bars, pick them up and do a Farmer's Walk back to the starting point. Then, drop the bars and sprint back to the prowler.

The last sprint might feel a little funny, especially on the later sets, but tough it out. Yell out "Fourth Quarter!" or whatever cliché gets you to keep going when you just want to vomit.

Start with 3 sets of this combo, rest as needed. When you get good, try to cut the rest periods down to 45-seconds. Gradually. Trust me, go gradually. Five sets of this will be enough for most. You can use it as a stand-alone movement, as part of a conditioning day, or as a finisher after a weight room session.

You can do this in the gym if outside isn't a possibility. The Prowler wouldn't go over well with the school, but, you can get a tarp or even a heavy piece of rug, throw a few plates on top, attach a rope and pull. Instant indoor sled.

2.Dumbbell Cleans, Dumbbell Front Squats, Dumbbell Duckwalk

This is a favorite of mine. It's super easy to set up, easy to do, and is excellent for conditioning and teaching your body to be coordinated when tired. By the way, this is important. I've heard for years that you shouldn't put high skill exercises toward the end of your strength sessions because you're too tired to perform the movement correctly. But, seriously, if you play football (or any sport really) you damn well better be able to perform high skill movements when tired. You better be as fresh in the 4th Quarter as you were in pre-game warm ups!

This trio is great for teaching the body to be on point even as you tire. Grab two dumbbells and knock off 5 rapid fire Cleans.

On the 5th, immediately do 5 explosive Front Squats. Then, on the 5th, keep the 'bells on your shoulders and go right into a Duckwalk. You can go for about 10 yards. But, speed of movement is more important.

The keys here are:

Speed! You have to move fast
25-Seconds rest between sets
Focus... you must learn to perform when tired

Go for 3 - 5 sets to begin with. This works great as a finisher, done at the end of a strength training session.

3.Kettlebell Swing, Kettlebell Bear Crawl, Kettlebell Push ups

This trio can also be done with Dumbbells, but it's no where near as fun. It's best to do this combo outside, preferable in crappy weather (conditioning is as much about mental toughness as it is physical). Yea, yea...I just said don't sprint outside...there's not sprinting here, sucka.

Start off by doing 10 - 15 reps in the KB Swing. As soon as you finish, drop down and, with kettlebells in hand, start doing a Bear Crawl. Crawl about 30 yards. When you reach the finish line, keep your hands on the K-bells and do as many push-ups as possible.

Rest as needed at first, but eventually try to cut the rest down to under 45-seconds between sets.

Once you get used to this combo, try doing it with two different size K-bells. No one ever said the weights always have to be perfectly balanced. This will increase difficulty and keep your stabilizers working the entire time.

This complex can be used as a finisher on an upper body day or as part of a conditioning day. Start off with4 sets and work up to 6. Experiment with different Kettlbell weights, try using dumbbells, or wear a weighted vest throughout to increase the workload.

4.Sandbag Bearhug Carry, Shoulder and Squat, Sandbag Deadlift

Again, best to head outside for this one, but, if you can't then the gym is perfectly fine. I've said it a million times; Sandbags are excellent for improving strength and football conditioning... and it's the #1 tool for bridging the gap between the weight room and the field.

You will have to play around a bit with the weight of the bag. If it's too heavy, you'll never make it. But, if it's too light, the exercise becomes too easy. Starting light and going heavier is the best way to go.

Start off with feet shoulder-width apart. Bend and grab the bag just as you would a barbell Deadlift. You will have to find the best form for you, but, a good way to start for beginners is to Deadlift the bag to the thighs, then do a high-pull/hip pop combo to get it to the chest. If you've ever watched World Strongest Man competitions, you've seen this move used when lifting the large, round stones. It'll take some practice to find your sweet spot, but, once you do, you'll have very little problem.

Once the bag is at chest level, wrap your arms around it and squeeze the hell out of the damn thing. If you relax your grip, the bag will fall, especially as you get tired. Once secured, start walking. When you get to the 50-yard marker drop the bag, repeat the lifting sequence but this time get it to your shoulder. Do 5 reps each side.

When you hit the 10th rep, drop the bag again and do as many Deadlifts as you can. This is quite a bit of work in a short time, so it is ideal when used as a finisher. Start with 3 sets and gradually increase to six.

5.DB Swing, DB Snatch, DB OH Lunge

Again, if you are afraid of accidentally becoming a card carrying member of a Kettlebell Kult, you can use Dumbbells for this complex. This is best done with one 'Bell at a time.

Grab one Kettlebell or Dumbbell, take a shoulder width stance and knock off 20 Swings. Immediately do 20 Snatches then, keep your arm locked out overhead and do 10 Lunges with each leg.

This is ideal for those who are forced to workout inside or in a very small gym because it takes up so little space. You can do the swings and snatches without much fear of some dummy walking directly in the path of the dumbbell... though I once saw Roder drop the bar he was doing Straight Leg Deadlifts onto his foot, so I guess ya never know, eh?

This is also a great way to condition when you can't get to the school's weight room... like on Christmas break. All you need is one dumbbell and some balls.

Depending on your needs, choose 1 - 3 of the combos and work them hard 2 - 3 times a week. If you are early in your off-season, one day a week should hold you. As the season draws near, or if you are looking to lose fat for a specific occasion, start to increase the amount of conditioning you do. The old mainstay of doing 3 weight training workouts and 2 conditioning sessions is a good starting point.