Conditioning: The five dot drill

Strength and reaction time is what makes a great football athlete. The intent of this drill is to increase accuracy, timing, and speed. In order to execute the drill you will need a place with five dots, either marked on the grass or on a mat, forming an x shape much like the dots for the number five side of dice.

The athlete starts at the edge of the mat placing their feet on two of the outer dots and proceeds to jump with feet together on the center spot and then out again quickly to the outer dots similar to a simple hop scotch motion. Next the player will jump touching each dot with on leg only, and then switch using the other leg. Then continue around the dots with both legs together. The last step is the same as the first hop scotch method but this time when the player reaches the other side they will turn around on the two dots. Remember that speed and accuracy are important on this drill so coaches should start players off slow and then proceed to full speed constantly watching accuracy.

Learning the Plays from the Playbook

Practicing the plays is fun, and also very important. When you master your part of the play it will strengthen your team and yourself. Rule number one in starting out a new play is following your coach's instructions. A lot of habits can form in the first couple of practice plays, for this sake it is a good idea to take them slow at the start. Practice is a great time to get some extra help, so if you are struggling with a certain play remember that your coaches are there to help you master the techniques. Always, always ask for the help that you need. The last helpful hint that we want you to learn is the power of visualization. Go over the plays in your mind, over and over again. Make your mind work them out and your muscles memorize them even when you sleep

Football Catching Fundamentals

Catching the football properly and effectively is fundamental to a strong offense. A great catch can be broken down into three steps: First, keep your arms extended out in front of your body with your hands out forming an imaginary triangle with your fingers and thumbs. Second, follow the ball with your eyes from the first time you see it in the air until it is securely placed in a tight hold. Third, tuck the ball away security, keeping your eyes on the ball, so that it is in a high tight position. Many receivers can get into a bad habit of looking away from the ball before it is stored away properly. This error leads to incomplete passes or worse, a fumble. To prevent this, have two receivers throw to each other and as they catch it have them slow down the motion so that they pause at each catch, follow through and tuck.

Conditioning Drill: Up Downs

The popular conditioning drill known as “up downs” is a very effective way to increase cardiovascular activity and endurance. This drill consists of having players run in place as fast and as hard as they can. From time to time the coach will signal to the players, by whistle or a command, to get down – meaning that they drop down do a push up and get back up as quickly as possible to run again. As up downs require endurance and strength, players are encouraged to start in slow short burst and work up to longer and more intense sessions.