Practice & Workout Plans

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Summer Workout - 6/24

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6 Groups / 6 stations / 7 minutes per station (2 rounds w/ short break between rounds for drill change)

Kids can carry water with them through the stations so it's readily accessible.

Note:

Some of the drills may move quickly depending on group size. I've added notes with ideas on how to vary or progress drills to keep the kids engaged and prevent burnout or boredom.

That said, confidence is built through repetition—so if the drill is working and the reps are helping, you can stick with it. Use your judgment at your station to run it how you see fit.

If you have an idea for an alternate drill, feel free to mix it up half way through the station.

Round 1
17:30 - 18:12

Kneeling Lateral Starts | Station 1 - Basic sprint form & acceleration

Work starting off of each leg, progress to ground starts, then lateral ground starts
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5-10-5 Shuttle Run | Station 2 - Footwork, Change of Direction, Acceleration

Progress to Combine L Drill
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Rapid Jump Cut Reaction Drill | Station 3 - Reaction speed, change of direction

Progress to include ball security (add coach or player to try and strip ball)
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OL - Combo Block Drill | Station 4 - Basic form & stance (use board or trap pad for foot spacing)

Progress to reach blocks and / or pulls
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DB, LB, DE, DL - Tackling Basics - Tight Angle Tackling Drill | Station 5 - Basic form & technique

Start with walk-thru on basic form, progress by increasing speed
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Flag Defense - Gauntlet (Flag Pulling Drill) | Station 6 - Agility, Technique, Hand-Eye Coordination

Progress by adding a second defender
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Round 2
18:15 - 18:57

QB, RB - Outside Zone Drills | Station 1 - Footwork, Acceleration, & Ball Handling

Work from both wingback and fullback positions, progress by adding hurdles or jump cut for RB, progress further by adding ball security (coach or player attempting strip)
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DB - Pedal Break 90 | Station 2 - Footwork & Change of Direction

Eyes on QB, throw on break. Start with predetermined direction, progress by having player react to QB
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Lateral Shuffle Ball Drop | Station 3 - Reaction speed, change of direction, acceleration

Vary with backpedal ball drop or work 2 players at once and have them race to the ball
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OL - Reach Blocks | Station 4 - Blocking form & technique

Progress to pulling block
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DB, LB - Open Field Tackling (Breakdown & Tracking Emphasis) | Station 5 - Basic form & technique

Rep this one out and emphasize the breakdown / reading the RB
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Zig Zag Drill | Station 6 - Footwork, Agility

Progress by having players shuffle back & forth as the flag puller shoots from player to player
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