NFL Up Video Series

Dee Ford – Workout 3 – Band Jammer

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Posted on by BPSUniversity
Band Jammer helps create a more dangerous pass rush by building better hand strength and speed.

Instructions:

1. Start in a lunge position.

2. Push body weight forward, maintaining speed as you push the weights. Switch legs after five reps and repeat.

3. Switch to an athletic stance, legs hip distance a part.

4. Push weight forward using one arm. Switch arms after five reps and repeat.

Dee Ford – Workout 2 – Power Sprint & Arch Run

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Posted on by BPSUniversity
This two-part exercise not only strengthens endurance, but also improves acceleration explosiveness.

Instructions:

Power Sprint

1. Hold sled with straight arms tightening trunk, contracting glutes and locking ankles. Pull big tow to the top of your shoe while maintaining balance on your toes. Hold for five seconds.
2. Maintaining the same position, alternate high knees two times.
3. With high knees, accelerate forward pushing the sled for five yards.

Arch Run
1. Start with a three to five yard sprint towards the arch.
2. On command, run around the arch staying as close as possible.
3. Burst forward out of the arch turn for five yards.

 

Le’Veon Bell – Workout 3 – Ladder & Jump

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Posted on by BPSUniversity
Lateral movement is crucial when finding holes to run through. This double ladder drill helps further refine that speed.
Instructions:
Ladder Drill

1. Start on one side of the ladder. On command, quickly step laterally through ladder.

2. Once through, pause and hold position of a second to absorb force.

3. Continue to step laterally through ladder and repeat steps.

4. Run same drill without the the pause.

Jump Cut Drill

1. Set up three cones in a triangle. Sprint towards cones.

2. When you reach middle cone, jump cut left or right and sprint for 10 yards.

Dee Ford – Workout 1 – Quickstep Drill & Leteral Run

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Posted on by BPSUniversity
This exercise not only strengthen endurance, but also improve acceleration explosiveness.

Instructions:

1. In a full sprint moving to laterally your right, quickly step your left foot behind you.

2.Bring the left foot forward, lifting up quickly and moving into in a high knee position. Place your left foot behind you again and continue the drill for 10 yards.

3. Perform a lateral run for 10 yards, focusing on accelerating off the ends of the feet.

4. On command, break out of your lateral run and run forward.

Le’Veon Bell – Workout 2 – Quick Cut Drill

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Posted on by BPSUniversity
Run through this drill to simulate jump cuts and improve explosiveness.
Instructions:
1. High step down the line while pumping arms as fast as possible.
2. Every three to five steps, drop center of gravity and quickly cut with one foot tapping opposite side of the line.
3. Return to high steps, maintaining quick rhythm with cuts.

Rashad Jennings – Workout 3 Speed Box Squats

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Posted on by BPSUniversity
Speed box squats helping running backs strengthen shoulders, core and lower body. This exercise improves explosion and builds posterior muscles.
1. Lift weighted bar on his shoulders. Keep core and chest tight.
2. Drop down at a controlled speed. Pause right before hitting the box (bench).
3. On command explode up.
Step Up! Understand the general basics of squatting before attempting.

Rashad Jennings – Workout 1 Jump Cuts

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Posted on by BPSUniversity
Running backs need to move with fluidity on the field. Jump cuts improve acceleration in lateral movements, visual abilities and balance.
1. Set up three cones in a triangular formation five yards away from the start line
2. Get into a sprinters stance. Sprint forward to the middle cone at full speed
3.When you reach the middle cone jump cut left or right
4. Continue sprinting for 10 yards

Mike Mitchell – Workout 3 Resistance Hip-Pivot

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Posted on by BPSUniversity
Improve agility with this drill that helps to loosen up the hips.
Instructions:
1. With resistance band around waist, start running in place with arms out to the side.
2. On command, turn hips 45 degrees in direction trainer shouts. Slowly backpedal throughout drill.
Tip: Perform this drill with high-knee steps for greater conditioning.

Mike Mitchell – Workout 2 90-Degree Break

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Posted on by BPSUniversity
Increase your agility to adjust to any route with this break drill.
Instructions:
1. On command, begin backpedaling at full speed.
2. When trainer points either right or left, cut in that direction. Sprint for five yards.
Tip: Backpedaling at full speed ensures a more difficult break, which leads to better preparation.

Mike Mitchell – Workout 1 Same-in Drill

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Posted on by BPSUniversity
Defensive backs have to be able to come out of their breaks and react to the offense. Go through this drill to maintain explosiveness.
Instructions:
1. Start at left end of the ladder. On command, begin moving laterally down the line.
2. Make sure the right foot steps inside the ladder, while the left foot hits the outside, front and back.
3. Steps should be fast and explosive.
4. Repeat drill, alternating the “same-in” foot.
Tip: If ladder isn’t available, you can simply perform the drill down a line.