Drills Report: Four Running Back Drills for Good Footwork and Instinctive Moves

Running backs need to have great footwork. They also need to be able to make moves as second nature. These are not the only things that we practice. But it is very important to make sure that the running backs get plenty of work on these. With our spread offense, the running backs need to be instinctive. Being able to make moves without thinking is critically important. 

We work on drills that will help us during game situations. There are four drills that we work on every day to improve our footwork and help out players make quick instinctive moves.

Drill 1 - Footwork Drill/Run Through Drill


This first drill is pretty simple. It is a drill to make sure the RB picks up his feet while he runs through bags with good body lean. While running through the bags, make sure your running backs’ feet are light through the bags. Once a RB gets through the bags, the coach points to a direction for the RB who then makes a cut and bursts to the cone.
Drill 2 - Second Nature Drill


The next drill we like to do is what we call the second nature drill. We want our RBs to be able to react quickly without thinking. The RB starts at a cone aligning to the left or right of the bag. The RB runs toward the bag listening for a command from the coach. The coach will yell out number 1, 2 or 3. The back will cut in the hole and then get vertical.

The RB will then burst and make a spin move to wherever the coach points to. On the next rep, we will do the same thing. But this time, the RB cuts in between the bag and then races out. He then bursts with a spin move off the coach. This is a double move concept. The RB has to make a decision so he has to make another quick move.

Drill 3 - Change Direction Drill


In the third drill, the RB faces the coach. There will be five commands. On the first hit, the RB steps through the bags at full speed. On the second hit, he changes direction. On the third hit, he changes direction again. On the fourth hit the RB runs toward the coach and on the fifth hit, he makes a spin move or a sharp cut.

Drill 4 - Shuffle Drill


This fourth drill is a drill where the RBs simply shuffle through the bags side to side. At the end of the drill, after they have shuffled through the bags, the RBs burst straight ahead. The coach is about 10 yards from the bags with a bag in hand swinging it at the RBs’ feet. The RBs jump over the bag to avoid it and keep their balance.

About the Author: Adrian Jones joined the North Carolina Central staff last year for his second stint with the Eagles, coaching running backs. He also served as a defensive backs and outside linebackers coach from 2003-2006. Jones coached his alma mater, Southern High School in Durham (NC) for seven seasons, winning a state title IN 2013. He was a standout cornerback for NCCU from 1994-1997.