20+ Best Training Drills For Running Backs

Running back drill bag drills are a great way for running backs to improve their footwork and balance. These exercises can be done with or without a coach. They can be tailored to fit the particular needs of each RB.

Here are the steps to perform this drill: Set up 3 bags in a line, spaced about 3 to 5 yards apart. Begin with a running position, i.e. your feet shoulder-width apart and your knees bent little.

Then, run to the first bag, and as you approach it, take a small hop to the side and plant your opposite foot next to the bag. Continue to the next bag.

At the third bag, turn and run back in the opposite direction, taking the same hops and plants.

This drill will help elevate an RB’s agility and ball security, as it requires the player to keep the ball high and tight to their body while they are shuffling.

First, establish 4-6 cones or bags in a line, at a distance of 2-3 yards apart. Then, begin behind the first cone with the ball in your hand and shuffle to the right side of the first cone. You should plant your foot and cut back inside to the other side of the cone.

Now, you will go forward to the next cone, and repeat the steps for each cone, switching the football to your other hand.

Do not forget to keep your knees bent and center of gravity low.

The gauntlet drill is an integral tool in any RB’s training session, forging ball security and quickness under pressure. Think of a swarm of defenders, hands reaching to pry the ball loose. That’s the gauntlet.

To set the drill, you need to line up tackling dummies or teammates shoulder-to-shoulder, 3-4 yards apart. The RB will be at one end, the ball tucked tight.

As you conduct this exercise, protect the ball with a two-handed “four-point” grip, and elbows tucked in. Stay low with knees bent while the shoulders should dip and roll to evade the defense’s attempts to strip the ball.

Variations like putting handoffs at the gauntlet entrance and simulating live reps are also feasible.

The Hop and Switch drill is a simple yet effective exercise for the RBs to improve their agility, footwork, and ball-handling abilities.

To perform the drill, start in a low athletic stance with the football tucked in tight to your chest. Then, hop forward on your right foot, and bring your left foot up next to your right foot in the air.

As you make a landing, you will switch the ball to your left hand and reach your right hand out to the ground as if you were stiff-arming a defender.

Repeat the hop and switch action while moving forward for 10-20 yards. Ensure that you are switching the ball and reaching out with your opposite hand each time.

The jump cut is a fundamental skill for running backs, that allows them to rapidly change direction and evade defenders. This drill enhances the footwork, explosiveness, and decision-making. You will need cones/ladder along with a teammate (optional).

Firstly, establish 4 cones in a line, spaced 5 yards apart. Now, begin in an RB stance behind the first cone and move forward, taking two quick steps to the second cone.

You need to plant your foot off the inside of your lead foot to cut sharply to the side. Add two more quick steps to the third cone. Remember to keep your eyes up and make the cuts as sharp as possible.

To perform cone hops, create a line of cones about 3 to 5 feet apart. Begin in a low athletic stance and hop laterally over each cone, keeping your knees high and your chest tall. Ensure that you land on the balls of your feet and explode out of each hop.

Cone hops are a great agility drill for running backs. They enhance footwork, balance, and coordination while building explosiveness.

As you perform the drill, make sure to hop over each cone, not around it and concentrate on your form as well.

For an RB, footwork is quite crucial. It’s the difference between dancing through defenders and getting swallowed up by the line.

That’s where the ladder drill comes in. This exercise can make you a more elusive and effective runner.

For the setup, put a ladder flat on the ground. Begin from one point and then shuffle through, two feet in, one foot out.

Engage your core and keep the back straight. As you perform, you need to focus on quick and precise footwork. Rinse and repeat for at least 30 seconds.

A stability ball drill will help a running back to improve their balance and core strength. There are various forms of this exercise that the athlete can choose to do.

• Plank: Doing the plank will energize the core muscles, which are critical for balance and stability. To perform this drill, start in a plank position with your forearms on the stability ball. Hold this position for at least 30 seconds.
• Russian twists: To do the Russian twists, sit on the stability ball with your knees bent and feet flat on the ground. Now, lean back slightly and hold a weight in front of your chest. Pass the weight from one hand to the other while twisting your torso from side to side.

Elevate your agility, footwork, and reaction time with the line response drill. It’s a simple exercise that can be done anywhere, with or without a football.

To perform this exercise, begin in a low squat position with one foot on each side of a line. Then, you will rapidly shuffle your feet back and forth, maintaining them on their respective sides.

You have to step one foot across the line and immediately shuffle back and forth again. Repeat the process and shuffle for the other foot. Remember to keep a low center of gravity and eyes focused forward.

The sweep drill can be done with or without a cone and can be altered to fit the specific needs of the RB.

To start this drill, begin in a two-point stance with your feet shoulder-width apart while the knees are slightly bent. Now, take a shuffle step to the left or right depending on the sweep’s direction.

You need to plant the right foot and move across the field, keeping the back low and explosive. As you cross the field, reach for the handoff with the outside arm. Continue running, looking for cutback lanes or opportunities to turn up the sideline.

A more challenging sweep drill can be done by adding cones or defenders to the drill.

The box drill is an agility drill for the RBs that works on footwork, balance, and directional change. It’s easy to set up and can be done with or without cones.

Place four cones in a square, about 5-10 yards apart. Now, start in the center of the box with your knees slightly bent and feet shoulder-width apart. Begin shuffling sideways to your right, keeping your upper body upright and your feet low to the ground.

As you do this exercise, touch the cone with your right foot, then quickly shuffle back to the center. Continue shuffling by alternating sides for 1 minute.

All the running backs require the capacity to make sharp cuts to elude defenders and gain vital rushing yards. This exercise will aid you in improving your cutting ability.

Place four cones in a square at a distance of 4-5 yards apart. Begin at one cone and then run full speed to the next cone. As you come close to the cone, plant your inside foot and make a sharp cut to the next cone. 

While performing this drill, remember to keep your eyes up and focused on the next cone. Move out of the cut and run full speed to the next cone. Now, repeat the exercise in the opposite direction.

The Cascade Drill is a powerful drill for the RBs to improve their footwork and vision. It could be done just about anywhere with some cones and a little space.

Now the basics: you need to place 5 cones in a straight line, about 5 yards apart. Now, line up behind the first cone and sprint to the first cone, planting your foot and making the sharp cut to the outside. 

Then, begin running to the second cone and make another sharp cut to the inside. Continue this pattern, alternating cuts to the outside and inside, until you reach the last cone.

Be slow at first and then gradually increase your speed as you get comfortable with the drill.

The Big Ball Reaction Drill is another way for running backs to improve their agility and reaction time. This drill is simple yet quite effective for the aspiring athlete.

First, put 3 medicine balls in a triangle, spacing about 5 yards apart. The player will then start in the middle of the triangle, facing one of the balls.

The coach will call out one direction, and the RB should sprint to that medicine ball quickly, touch it, and then sprint to the next ball that the coach calls out. This exercise can be carried out for a specific amount of time or reps.

An excellent agility drill for running backs, the L-Crease drill will help develop quick feet, directional change, and the skill to make tight space cuts.

To begin this exercise, you need to place four cones in an L-shape (the cones need to be 5 yards apart). The RB will then start on the outside of the L, facing the first cone. On the coach’s command, the player will sprint to the first cone, plant his inside foot, and then quickly make a sharp cut to the L’s inside.

Now, the player sprints to the second cone, planting their outside foot, and making another sharp cut to the L’s outside.

You can establish a more challenging drill by putting in an extra defender or using a ladder instead of the cones.

A fundamental exercise for running backs, the A-Reaction Drill will hone the RB’s agility and reaction time. It’s simple to set it up and can be done solo or with a teammate.

To conduct this exercise, you will need at least 3 cones and a flat open space. 

Now, the cones need to be put in a triangle shape, with the base of the triangle about 5 yards wide. Begin in the middle of the triangle, facing one of the cones. 

On cue, quickly jump to one of the other cones. You need to jump back immediately to the middle cone. Repeat the necessary steps, while changing directions with each jump.

Like other drills on this list, the T-Reaction Drill will help Running Back enhance their footwork and agility. This exercise can be done with or without a football.

To begin this exercise, you will establish three cones in a T-shape, with the top cone about 5 yards from the base of the T. Then, you will initiate from the base of the T in an RB stance with your knees slightly bent and your weight evenly distributed between your feet.

When the coach calls out a specific direction, you will quickly move to the corresponding cone (left, right, or forward). Now, touch the cone with your hand and then quickly shuffle back to the base of the T.

The Half Line Mimic Drill is a fantastic drill for running backs to improve their pass-blocking technique and footwork. It’s simple, effective, and can be done with just a few cones and a teammate.

First, place a line of cones about 5 yards apart, as these represent the O-line. The player will then line up behind the center cone, mimicking the stance of a lineman.

One teammate will act as a defender, and then rush the running back from across the line of cones. The RB will mirror the defender’s movements, using the pass-blocking footwork and technique to stay in front of them.

Remember to put your hands inside the defender’s pads in order to maintain good leverage.

A variation of the jump cut one, the diamond jump cut drill will help the running back to improve their agility, footwork, and vision. By practicing this exercise regularly, you can become a better elusive runner.

First of all, you need to put up four cones in a diamond shape, with 5 yards between each cone. Now, begin at one of the cones, with your feet shoulder-width apart and your knees bent.

You will have to plant your foot once you approach the cone and make a sharp cut to the next cone in the diamond. Continue sprinting to the next cone, then make another sharp cut to the final cone.

After reaching the final cone, you will turn and sprint back to the starting cone.

Running backs require more than just fancy footwork, fast hands are crucial for ripping through tackles and securing those game-winning catches. The rapid-fire punch drill is a surefire way to turn butterfingers into ball magnets.

First, you will need a willing teammate to toss you the ball. Both of you will be spaced at 5 yards apart. Establish your regular RB stance, i.e. feet shoulder-width apart, knees bent, and core engaged.

Your teammate will throw the ball at varying speeds and heights, mimicking throws from different angles on the field. Concentrate on catching each one with lightning-fast reflexes.

Instead of cradling the ball, you will extend your arms and release a quick punch pass back to your teammate. Rinse and repeat this exercise at a high pace for added benefit.

A great drill to improve your 40-yard dash time, the bounding single-leg start is an explosive exercise that will aid the running backs in enhancing their acceleration, agility, and balance. It’s a challenging drill but will pay off big time on the field.

To begin this exercise, you need to initiate from a lunge position with your left leg back and the right leg forward. Now, push off the ground with your right leg and drive your left knee up towards your chest.

You have to land on your left foot and quickly bound forward, taking another big step with your right leg. proceed with the bounding drill for 10-20 yards, then repeat by switching legs.

Moreover, you have to concentrate on maintaining good balance and extend your hips fully with each bound.