MAKING FOOTBALL PLAYS WITH RESISTANCE BANDS
“THE SCRAMBLE DRILL”
The Resistance bands Scramble Drill combines the resistance of Leg Resistance Bands while simulating an athlete playing football. Chopping your feet, then exploding to make football plays, is a basic Football 101 concept which athletes are taught at a young age. The Resistance bands Scramble Drill will help athletes to hone these skills resulting in making more football plays and playing football at a higher level.
Athletes will need a set of Resistance bands attached just above their knees as well as 5 Speed and Agility Cones, and a partner to complete the Football 101 Scramble Drill. Athletes will place one Speed and Agility Cone in the center of their training space, this cone will act as a “home base” while the athlete is performing the Football 101 Scramble Drill. Athletes will then place 4 more Speed and Agility Cones surrounding the “home base” cone. All cones will be 4-6 yards away from the center cone and will be placed directly in front, to the rear, to the left, and to the right.
Athletes will first attach their Resistance bands just above their knees, stand at the middle Speed and Agility Cone, and begin to drive their knees up. As athletes are driving their knees their partner will call out one of the outside Speed and Agility Cones for the athlete to sprint to, touch with their hand, and then sprint back to the middle of the Resistance bands Football 101 Scramble Drill and continue to drive their knees up. Athletes will perform the Football 101 Scramble Drill for 12-15 seconds. This should allow the athlete to touch 2-3 cones. This dynamic movement is great for simulating football plays and will help football players of any position become better. Complete 4-6 resisted sets of the Football 101 Resistance bands Scramble Drill before removing the resistance and performing 2-6 unresisted sets of the Resistance bands Scramble Drill. Athletes should rest 90 seconds to 2 minutes between sets.
Give this drill a try and send me your feed back. Working together one athlete at a time to improve speed, strength and agility.
Work Hard! Have Fun! Win the Kids!