FOOTBALL DEVELOPMENT MODEL

PLAYER PROGRESSION GUIDE

usafootball.com/fdm 2 TABLE OF CONTENTS usafootball.com/fdm 3 TABLE STAGEOF CONTENTS 4 Page 10 Page 15 Page 16 Page 48 Page 53 Page 56 Page 92 Page 97 Page 103 Page 162 Page 167 Page 175 Page Pages 231 Pages usafootball.com/fdm Checklist Developmental Contact for Prep Kicking and Punting Checklist Developmental Flag Pulling and Tackling Kicking and Punting Checklist Developmental Flag Pulling and Tackling Kicking and Punting Checklist Developmental Flag Pulling and Tackling Kicking and Punting Page 4 8 Page 11 Welcome S TAG E 1 & Play – Discover Page Page Overview 13 17 20 Passing Page Receiving Page Page Movement Plans Football 47 49 Practice S TAG E 2 & Develop – Play Page Page Overview 51 58 64 Passing Page Receiving Page Page Movement Plans Football 90 93 Practice S TAG E 3 & Achieve – Develop Page Page Overview 95 105 Passing 110 Page 100 Receiving Page Page Page Movement Blocking Plans Football 160 163 Practice S TAG E 4 & Advance – Achieve Page Page Overview 165 177 Passing 182 Page 169 Receiving Page Page Page Movement Blocking Plans 281 Football Practice Pages Drills Glossary Skill Evaluation Player 4 INTRO USA Football wishesyou good luckthisseason andthanksyou for allyou do for your young athletes. program leaders provide whatplayers needto grow inadevelopmentally appropriate manner. Based onlong-term athlete development, theFDM isaframework helpingparents, coaches and • Football Movement • KickingandPunting • Blocking • FlagPullingandTackling • Prep for Contact • Receiving • Passing their progression andbuild onthoseplansto improve throughout theseason. Through apreseason andpostseasonevaluation, you willbeable to gauge where your players are in appropriate drillsanddeliver lessons pertinent to your players. As players develop inskillandmaturity, thisguide willhelpyou build effective practices, select spectrum ofathletic movements spanning from earlychildhood andleading into thehighschoolyears. The USA Football Player Progression GuideoftheFootball, part Development Model (FDM), outlinesa a progressive manner, installed asafoundation andgrowing incomplexity. thatcoaches teach duringpracticeThe fundamentals andparents seeonthefield should betaughtin skills they learned to thetest, challenging themselves andeachotherincompetition. Each year, millionsofyoung athletes snapuptheirchinstraps andfasten theirflagbelts to putthe rewardingPlaying football experience isafun, thatcreates memorieslastingalifetime. WELCOME usafootball.com/fdm 5 STAGEINTRO 4 usafootball.com/fdm HOW TOHOW GUIDE USE THIS Model. Development the Football of stages four covers This guide coaching at that particular stage. into overview with insight an find you’ll section, stage’s each Inside abilities. players’ your and assess identify help you to checklists This includes for skills develop to help (KPIs) and drills Indicators Performance Key also find progressions, You’ll you teaching as your will help guide to kicking, these pages tackling to passing From specific positions. of development. at their stage players with your work with drills and information. section at the back of each stage’s plans are practice Sample a coaches allowing of development, each stage plans for a series of practice created Football USA structure. customized more find of drills you’ll descriptions with detailed drill glossary, the back of this book is a large At Guide. Progression this Player throughout 6 INTRO their play. provide coaches consistent language andkeys to look for to helpplayers honeskillsandelevate Progressions andKPIshelpuschoosedevelopment stage-appropriate drillsfor athletes. They also to passer. beasuccessful is aKPIwithinthepassingPosture progression step. Anathlete mustmaster posture-related basics reasons for success orfailure within aspecificaspectofthesport. For instance, “Cleats intheGrass” Within eachprogression step isaKPI.KPIsare foundational actionsormovements thatidentify skill. For instance, “Posture” isthesecond progression step for passing. Within eachskillisaprogression thatprovides steps to helpplayers perform orcoaches teach that Aligning skillsinaprogression withKey Performance Indicators (KPIs)make themeasierto grasp. teach orperform. Football appliesawide range ofphysical activitiesandskills,notallofwhichare simple to learn, PLAYERDEVELOPING ANDKPIs PROGRESSIONS THE GRASS CLEATS IN POSTURE PASSING usafootball.com/fdm KEY PERFORMANCEINDICATOR (KPI) PROGRESSION STEPS SKILL FOOTBALL DEVELOPMENT MODEL

PLAYER PROGRESSION GUIDE

STAGE 1 DISCOVER & PLAY

Overview Developmental Checklist Skills Practice Plans STAGE 1 DISCOVER & PLAY

Free Play Activities First Down Initiative Non-competitive Camps 09 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS

usafootball.com/fdm Using this guide Reminder: descriptions of these drills You can find find drills. you’ll Guide, Progression this Player Throughout 231. on page in the glossary WHAT IS DISCOVER AND PLAY? DISCOVER IS WHAT jumping, skills such as running, basic movement develop need the opportunity to children Young and exploration in a fun play, and catching informal setting built around kicking, throwing reinforcement. positive exposure. is on activity and The focus competition. formal nor is there is no scoreboard there this stage, At Keep everyone moving and shrink the games down to their size. Children at this age don’t need a lot need a lot don’t at this age size. Children their to the games down and shrink moving everyone Keep with working are If you balls and equipment. need appropriate-sized do they in, but move to of space catch. and throw can grasp, ball that they kids, try foam a beach ball or young really Longtime NFL later. learn they everything will underpin stage at this developing are The skills we use may You is cross-training.” everything this age, said, “At strength once Morris Buddy coach be transferable should kids learn drills, but what in your terminology and use football footballs join. sport or activity they any to drills. certain perform qualities to physical the prerequisite 1 will lack at Stage Some children and adapt appropriately. That’s OK. can do Find in what they success youngsters the exposure and games provide drills, exercises these Done in the right environment, skills as their technical better to lead that will ultimately qualities the physical develop need to Model. Development the Football through progress sports journeys 10 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1     Cognitive – Affective        armmovement  Football Movement   Kicking andPunting(usingadevelopmentally appropriate-sized ballorfootball)    Prep for Contact    Receiving (usingadevelopmentally appropriate-sized football)    Passing (usingadevelopmentally appropriate-sized football) Each athlete should beable to perform thefollowing skills: These checkpointsare basedontheCORE technical skillareas oftheFootball Development Model. STAGE CHECKLIST DEVELOPMENT Use words or actionsto demonstrate awareness andunderstanding Follow simple directions Demonstrate theabilityto share Demonstrate theabilityto take turns Maintain bodycontrol when changingdirection andspeed Demonstrate understanding ofchange ofspeed(i.e., walk,jog,sprint) Avoid obstacles while afootball carrying Run withafootball while maintainingbodyandballcontrol Run ingeneral space withothers while maintainingpersonal space Maintain balance while running,skippingandhopping Perform jumpingandlandingactionswithbalance Skip andmarch withcontralateral (side ofthebodyopposite ofastructure oraction) Approach ballandkickitforward astationary ballfrom position Kick astationary astationary Transition from astandingpositionto aroll Gallop andshuffle without feet touching Perform basictumblingmovements (i.e., log rolls, teddy bearrolls) Catch aballwiththeirhands,nottrapping itorcradling againstthebody Catch aballthatisthrown to themfrom distance ashort Consistently toss andcatch aballto themselves Throw overhand to withreasonable apartner accuracy Throw aballwithanoverarm motionwhile stepping forward withtheopposite foot Throw underhand while stepping forward withtheopposite foot usafootball.com/fdm 11 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athletes can properly grip an age-appropriate football with fingers on the laces and the ball and on the laces with fingers football grip an age-appropriate can properly Athletes in both hands secured properly at the target pointed shoulder hip and their ankle, have Athletes KPI(s): Fluidity overhand then underhand fluid motion, first the ball in a single throw can • Athletes SupportDrills to and Throw Step Partner Relay and Catch Throw (overhand) Throws Foot Opposite KPI(s): Grip, Base KPI(s): Grip, •  SupportDrills to Grip Drill in the Middle Meet (underhand) Throws Foot Opposite (overhand) Throws Foot Opposite and Throw Step Partner Posture KPI(s): Neutral •  SupportDrills to the Coach Mirror Simon Says ARM MECHANICS those movements coordinate and the ability to up a successful throw that make The movements motion. the throwing throughout PASSING – SKILLS – KPIs AND PASSING CAMPS NON-COMPETITIVE INITIATIVE DOWN FIRST ACTIVITIES  FREE PLAY GAME-TYPES Performance has Key of the progression Each step progression. the Passing skills that build are Below can be found passing. Drill descriptions and improve train (KPIs) and drills that help coaches Indicators glossary. in this guide’s POSITION PRE-PASS base from a solid motion beginning. Creating the throwing arm position prior to grip and The body, with a firm grip on the ball. at chest, apart, width centered ball shoulder feet having by throw which to POSTURE a the hips, having dropping motion begins. Gained by as the throwing posture neutral A comfortable at the waist. forward slight lean bend in the knees and a very gentle 3 2 1 12 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 4 The bodypositionandfollow through after theballisreleased. FINISH Don’t Cross theLine Drills to Support • Don’tcross theline • Athletes canmaintainbalance uponcompletion ofthethrow • Taking step, anappropriate-length players deliver theballto atarget KPI(s): Balance usafootball.com/fdm 13 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Arm appropriate motions include aligning with lower body activity, proper hip drive, hip drive, proper body activity, aligning with lower motions include Arm appropriate body control stop-and-go the ground, to thigh parallel fundamentals of body and arm-hand placement the stage-appropriate can perform Athletes efficiencies the or perpendicular) to positioning (parallel a variety of arm-appropriate ability for Shows hand positioning and various orientations ground,  • Can perform these actions while changing tempo, running various orientations and pathways running changing tempo, these actions while • Can perform SupportDrills to Pathway Zig-zag Start and Go Stance Flow Stop-and-Go Curved Pathway Light Light/Green Red Tag Freeze Duck Duck Goose Simon Says Sharks and Minnows Tag Blob KPI(s): Hand Position •  body positioning appropriate for allow to the spatial awareness includes literacy • Physical •  SupportDrills to with Partner and Step Catch Hot Potato Hands Clockwork KPI(s): Stance, StartKPI(s): Stance, walking, jogging, sprinting with balance i.e., literacy, • Basic footwork • Tag HANDS a successful catch. complete to hands and arms and positioning the fingers, Preparing Self-catch RECEIVING – SKILLS AND KPIs CAMPS NON-COMPETITIVE INITIATIVE DOWN FIRST ACTIVITIES  FREE PLAY GAME-TYPES has Key of the progression step Each progression. the Receiving skills that build are Below Drill receiving. and improve train (KPIs) and drills that help coaches Indicators Performance glossary. in this guide’s can be found descriptions FEET/FOOTWORK the for positioned appropriately are the feet making sure up by the ground body from the Preparing the catch. and after during in preparation, help position the body to the feet Using catch. 2 1 14 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 4 3 correct position. ball-carrying Movement through andfollowing thecatch. Transferring thefootball from catch to tuckandassuming FINISH the bodyinvariousorientations. Tracking thefootball through theairandinto thehands.Learningto focus through distraction andwith VISION Coaches Knockout Football Style 5 Points ofPressure Catch, Step andWrap Drills to Support • Cansecure thecatch withthebody, botharmsand/or thehands KPI(s): Secure Butterfly Catcher Hide andSeek Progressive Turn andCatch Drills to Support • Athletes display theabilityto locate aballinflight,adequately judgingits depth anddistance KPI(s): Locate usafootball.com/fdm 15 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Drills to SupportDrills to Forward Fall Learning to Backward Fall Learning to Rolls Shoulder Log Rolls Rolls Hollow Bear Crawl Walk Elephant Walk Monkey Walk Crab Seal Crawl KPI(s): Coordination, Kinesthetic Awareness (muscle memory), Spatial Awareness, Balance, Balance, memory), (muscle Spatial Awareness, Kinesthetic Awareness KPI(s): Coordination, Targets External to with the Hands, Feet Accuracy Stability, athleticism of global skills but on on sport-specific • Not focused development fundamental safely and crawl fall, tumble • Ability to strength by levels and body positions as allowed postures • Hold MODEL DEVELOPMENT ABOUT THE FOOTBALL LEARN MORE and information. resources the latest get to Visit usafootball.com/fdm Somersaults Shrimping PREP FOR CONTACT – SKILLS KPIs AND PREP FOR CONTACT CAMPS NON-COMPETITIVE INITIATIVE DOWN FIRST ACTIVITIES  FREE PLAY GAME-TYPES (KPIs) Indicators Performance These skills and Key contact. for prepare help players drills to are Below in the glossary. be found can Drill descriptions forward. going contact for the foundation will help lay 16 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 4 3 2 1 KPI(s): Follow-through The drive andfollow-through thatcompletes thekickingmotion. FINISH KPI(s): Leg-swing distance and/or height. Using multiple muscles andleg speedto generate behindthekickinorder to strength achieve longer POWER coordinate thesemovements throughout thekicking/punting motion. The movements thatmake kick/punt upasuccessful upto andatthepointofcontact. Theabilityto CONTACT MECHANICS The stance andapproach priorto makingcontact to theballwithfoot. PREPARE Performance Indicators (KPIs)anddrillsthathelpcoaches train andimprove kickingandpunting. Below are skillsthatbuild theKickingandPuntingprogression. Eachstep oftheprogression hasKey GAME-TYPES FREEPLAY ACTIVITIES FIRST DOWN INITIATIVE NON-COMPETITIVE CAMPS AND KPIs KICKING ANDPUNTING–SKILLS Balance Kicks Drills to Support • Maintainsbalance through contact Super Kickball Triple Kickball Drills to Support • Generates force atthepointofcontact Partner Kicks Kicks Stationary Drills to Support • Show leg swing through contact • Maintainvisiononcontact pointthrough connection KPI(s): Eye-foot Coordination Balance Kicks Drills to Support • Show proper lean andbalance ballfrom position whenkickingastationary astationary KPI(s): BodyPosition usafootball.com/fdm 17 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Running, Lateral Shuffle, Jumping, Hopping, Falling, Rolling, Falling, Hopping, Jumping, Shuffle, Running, Lateral Sensory Awareness Drills to SupportDrills to Shuffle Lateral Over Step Cone Lateral Able to skip and march with contralateral arm movement, linear arm movement linear arm movement arm movement, with contralateral skip and march to Able the ground to with thigh parallel hip drive and proper arm swing) (nose-to-pocket RUNNING •  with body control and go stop to • Able tempo changing all actions while • Can perform pathways • Can run in various orientations and SHUFFLE LATERAL touching feet without and shuffle • Can gallop in both directions • Can shuffle with body control • Can stop-and-go all actions with varying tempos • Can perform HOPPING AND JUMPING at the same time the ground and touching leaving • Can jump and land with both feet the of mass, leaving the center and lowering raising arm swing, coordinated • Can perform and body control maintaining balance while and landing on one foot ground all actions with varying tempos • Can perform Support Drills to March Pathway Skip Bound Flow Zig-zag Forward/Backward Stop-and-Go Gallop FREE PLAY ACTIVITIES FIRST DOWN INITIATIVE NON-COMPETITIVE CAMPS CAMPS NON-COMPETITIVE INITIATIVE DOWN FIRST ACTIVITIES  FREE PLAY GAME-TYPES Performance skills. These skills, Key movement football develop help players drills to are Below movements. these physical for foundation the (KPIs) and drills will help lay Indicators GENERAL ATHLETICISM speed, stamina coordination, balance, such as agility, up athletes, qualities that make The physical and strength.  KPI(s): FOOTBALL SKILLS MOVEMENT– AND KPIs 18 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 Bear Crab Crawl Squat Crawl Squat Squat Wall Walkout Drills to Support Under Push KPI(s):  within football. Foundational movement skillsandskilldescriptors thatare inherent to alllevels andgametypes FOOTBALL PERFORMANCE Hand-Eye Heel/Toe Coordination Walk Roll Drills to Support • Canperform foundational movement skillsinabiomechanicallycorrect manner STRENGTH ANDPOWER • Canexecute foundational movements withspatialandtemporal awareness AGILITY • Canmaintainbalance indifferent bodyorientations • Able to visuallytrack anobject • Able to identify different rhythms andtempos • Directional awareness • Abilityto move inspace • Develops movement skillvocabulary SENSORY AWARENESS No Hands,GetUp Follow theSnake Building Agility 4 Building Agility 3 Building Agility 2 Building Agility 1 Drills to Support Drills to Support Log Roll Bonanza Agility, andPower, Strength StaminaandSpeed usafootball.com/fdm 19 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Multi-Directional Get Up and Go Multi-Directional Order Gear Runs Random STAMINA AND SPEED AND STAMINA to relative undue fatigue without skills correctly movement foundational • Can execute of the activity the needs manner as correct skills in a biomechanically movement foundational • Can perform increases tempo MODEL DEVELOPMENT ABOUT THE FOOTBALL LEARN MORE and information. resources the latest get to Visit usafootball.com/fdm Gear Runs Support Drills to Gear

20 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 1 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Flag Tag (12minutes) (3 minutes) No Hands,GetUp Hand-off (5minutes) QB OpenSteps FOOTBALL MOVEMENT Hot Potato (4minutes) RECEIVING (4 minutes) Throw andCatch Opposite Foot Partner Grip Drill(2minutes) Meet intheMiddle PASSING (6 minutes) Log Roll Bonanza (4 minutes) Jumping Beans (2 x5yards) Heel to Toe Walks and Reach (2x5yards) Single LegQuadStretch Skipping (2x5yards) (2 x5yards) Straight LegMarch Teamwork Lesson1 CONTACT FLAG PULLING/PREP FOR ACTIVITY DETAILS different ways to get to your feet and make theplay area smaller Remember thatballplacement Feel free lines to setboundary Focus onthetransitions from rolling to anuprightposition Consider experimenting with Talk abouthandpositioning Practice turningto theright Don’t forget to emphasize usafootball.com/fdm Use TrueSport Teamwork Focus onthefootwork is atthechestlevel and smaller and theleft Lesson 1 balance DURATION 10 Minutes 15 Minutes 15 Minutes 4 Minutes 4 Minutes 7 Minutes Intro 21 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm MEET IN THE MIDDLE GRIP DRILL Description: the Hold side. with both hands at your stance Start in an athletic hand. In one motion, bring throwing dominant in your football non-dominant meet your to sternum your toward the football cross fingers sure make is in both hands, the football hand. Once the laces. HOT POTATO Description: or the circle around the football passes, toss Using underhand sits it, he/she the ball. If someone drops class without dropping the end of pot). After soup” potato (“hot of the circle in the center the around the speed that the ball is tossed increase each round, standing. remain players until only two circle QB OPEN STEPS Description: 1 will be the quarterbacks Group groups. two into players Divide 2 line up in group 2 will be the running backs. Have and group behind the QB. 5 yards 4 to approximately running back position snap. a simulated provide of the QB to can kneel in front Coach the running back. to handoff turn to the snap and QB receive Have and allow switch rotations, two has had at least each player After as the QBs in the drill. work to the RBs and RBs become the QBs to arm/hand position for ball position and on footwork, Focus both groups. R T T Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 1: DRILL 22 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 2 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER (12 minutes) Flag/TouchSmall Field Football (3 minutes) Multi-Directional GetUpandGo Snake Run(5minutes) FOOTBALL MOVEMENT Throw andCatch Relay (5minutes) RECEIVING (3 minutes) Partner Step andThrow Meet intheMiddle (2minutes) PASSING Position Tag (7minutes) Gear Runs(3minutes) Gallops (2x5yards) Lateral Shuffle (2x5yards) Bunny HopsBackward (2x5yards) Bunny HopsForward (2x5yards) Knee Hugs(2x5yards) Teamwork Lesson2 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION Make sure players canseewhich Fast-faster-fastest; consider Follow basicgamerules and Try catching withthehands Make sure everyone stays Use TrueSport Teamwork Focus onafluid,smooth Focus on fundamentals Focus onfundamentals of carrying thefootball of carrying Two handsontheball, within theboundaries direction you point and notthebody throwing motion relax thearms while running focus onfun extra gears Lesson 2 10 Minutes 15 Minutes 15 Minutes 4 Minutes 4 Minutes 7 Minutes Intro 23 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm SNAKE RUN Description: the will be defenders, One group groups. two into players Divide with at pattern cones in a zig-zag Set up five runners. other group start at the runners Have at each cone. one defender least cone. first the series of cones through at a time will run One player the while carrying a football skills for the correct demonstrating from the football try swipe to positioned at each cone defenders the cones. run through the carrier as they STEPPARTNER AND THROW Description: the for distance apart or an appropriate stand 10 yards Partners in both hands, the football 1 grips and holds Partner group. age apart, facing the shoulder-width with both feet assumes a stance shoulder. with his/her non-throwing target take foot, back with the dominant drop ear level, the ball to Raise and follow-through foot with the non-dominant forward one step the ball, receiving 2. Once Partner the ball to upon releasing and throw. the same step 2 performs Partner THROW AND CATCH RELAY RELAY THROW AND CATCH Description: A, and 3s and 4s team form 1s and 2s will four. off by players Count facing the 2s. 3s line a yard B. 1s will line up along team will form between line facing the 4s. The distance a yard will line up along 3 1 and the first on skill. The first will depend and 3s-4s the 1s-2s a football. will each be given to the first the ball 1 will throw the first command, On the coach’s 3 will The first 1, etc. the second the ball to 2, who will then throw to the second the ball 4, who will throw the first the ball to throw the 1s and 2s the catch, make A fails to team If someone on 3, etc. itself until one of the repeats again. This process must start over of the ball. and catch a throw complete has all players teams two C Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 2: DRILL 24 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 3 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Team Touchdown (12minutes) Crab Crawl (3minutes) Partner Kicks(4minutes) KICKING/PUNTING minutes) (4 Start-and-Go Stance RECEIVING (4minutes) 1-Knee Throws (3 minutes) Throwing Posture –SimonSays PASSING Blob Tag (7minutes) Zig-zag Pathway (3minutes) Duck Walk/Squat Walks (2x5yards) Jumping Jacks(10x) Backwards run(2x5yards) Lateral Shuffle (2x5yards) Hydration Lesson1 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm Feet shoulder-width, gentle bend DETAILS DURATION Eyes onhipsto pulltheflag;stay in theknees,slightlean forward Discuss theidea ofplantingthe Start from abalancedStart position, developmentally sizedfootball Keep usea thedistance short, Try to stay together whenthe Focus onthekickingmotion, low, stay square andreach Use TrueSport Hydration outside foot to cuton blob hasto move not thedistance Make itarelay check thefeet Lesson 1 10 Minutes 15 Minutes 15 Minutes 4 Minutes 4 Minutes 7 Minutes Intro 25 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm STANCE START-AND-GO STANCE Description: foot (dominant stance will align in a 2-point staggered Players the ball” will sprint “off the receiver “GO,” On coach’s forward). 10 yards. running for THROWING POSTURE - SIMON SAYS Description: the players. are the others “Simon” while is designated One person what they the players Simon tells of the group, Standing in front that commands must only obey the players However, must do. “Simon says If Simon says, “Simon Says….” begin with the words, their noses. But, if Simon must touch then players nose,” your touch must players “Simon says,” saying, without first “jump,” simply says, eliminated. jump are Those who do not jump. PARTNER KICKS PARTNER Description: kick the ball to or on a tee, Starting with the ball on the ground the for distance (or an appropriate away 10 yards a partner 5 to the ball landing a partner, kick the ball to to Try involved). players reverse the ball is secure, Once partner the as possible. to as close the roles. Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 3: DRILL 26 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 4 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER (8 minutes) Flag/TouchSmall Field Football Mousetrap (4minutes) minutes) (4 Drill Arm Outside FOOTBALL MOVEMENT minutes) (4 Catching Low-Medium-High RECEIVING (4 minutes) Partner Step andThrow (3 minutes) 1-Knee Throws (1 minute) Throwing Posture –SimonSays PASSING Log Roll Bonanza(6minutes) Lilly Pad Jump/Hop (4minutes) Jumping Jacks(10x) Heel/Toe Walk (2x5yards) Crab Crawls (2x5yards) Bear Crawls (2x5yards) Gallop (2x5yards) Hydration Lesson2 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION Have athletes take turnsmaking Focus onlandingwithbalance, Focus heightand onadjusting Five pointsofcontact: bicep-Five forearm-palm-fingers-chest Try to roll inastraight line Use TrueSport Hydration Two handsontheballat speed to go under arms mechanics atthisstage up plays inthe huddle Focus onfluidity over Emphasize accuracy Hands upandaway from thebody knees bent chest level Lesson 2 10 Minutes 15 Minutes 15 Minutes 4 Minutes 4 Minutes 7 Minutes Intro 27 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm OUTSIDE ARM Description: in Once a player. to sized football appropriately an or throw Toss the ball in the outside secures possession of the ball, the player 10 then turns and runs 5 to the sideline), arm (the one nearest upfield. yards STEPPARTNER AND THROW Description: the for distance apart or an appropriate stand 10 yards Partners in both hands, the football 1 grips and holds Partner group. age apart, facing the shoulder-width with both feet assumes a stance shoulder. with his/her non-throwing target take foot, back with the dominant drop ear level, the ball to Raise and follow-through foot with the non-dominant forward one step Partner the ball, receiving 2. Once Partner to the ball upon releasing and throw. the same step 2 performs CATCH LOW, MEDIUM, HIGH LOW, CATCH Description: sized an appropriately Throw a partner. from away yards Start 5 five up and down. the hands works as the receiver ball back and forth ball in right armball in right R Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 4: DRILL 28 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 5 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Ultimate Football (10 minutes) (10 Football Ultimate Position Tag (5minutes) Partner Punts(4minutes) KICKING/PUNTING minutes) (5 Catch After Yards – YAC (4 minutes) Trunk Rotation Throws (5Yards) (1 minute) Hip Flips (1 minute) Arm Circles Small/Large PASSING Players Choice (5minutes) Scatter Run(5 minutes) (2 x5yards) Single LegQuadStretch andReach Lateral Shuffle (2x5yards) Butt Kicks(2x5yards) High Knees (2x5yards) Skipping (2x5yards) Sportsmanship Lesson1 Sportsmanship FLAG PULLING/PREP FOR CONTACT RECEIVING ACTIVITY usafootball.com/fdm Encourage evasive movements to DETAILS DURATION Be sure to tucktheballafter the Encourage creativity; limitrules Jump offtwo feet, turn90°and Focus ongetting theshoulder Don’t worry aboutdistance,Don’t worry Be sure to go clockwise and but keep thegameflowing Give afew choices andlet players picktheirfavorite (crawl, hop, march; add in catch andbefore running Sportsmanship Lesson1 Sportsmanship Mix upthecommands just try to makejust try good pointed atthetarget contact withthe ball low, high,slow, fast) counterclockwise land onbothfeet game oractivity Use TrueSport avoid thetag 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 29 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm TRUNK ROTATION THROWS TRUNK ROTATION Description: shoulder-width Plant feet a partner. from across Line up 5 yards planted, feet your keeping While forward. apart and point both feet partner. your to the football throw as you torso your rotate AFTER CATCH - YARDS YAC Description: it, catch when you In football, catch. after yards for standards YAC will need a flag belt They partner up. players run with it! Have you or At about 30 seconds. for catch play players Have and a football. and the player the whistle will blow coach 30 seconds, around pull who will try to their partner, who has the ball must run from “chase” before for each to 30 seconds 20 Allow their flag off. starting again. PARTNER PUNTSPARTNER Description: a partner (or an appropriate from away 10 yards Starting 5 to and punt it as close the ball drop involved), players the for distance the roles. reverse secure, the ball is Once can. the partner as you to Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 5: DRILL 30 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 6 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Flag Football Game(10minutes) Angle ofPursuit Drill(5minutes) Snake Runs(4minutes) FOOTBALL MOVEMENT (5 minutes) (5-yard crossing route-fade) Receiving Routes andCatch RECEIVING (4 minutes) Partner Step andThrow (1 minute) Hip Drops (1 minute) Arm Circles Small/Large PASSING (6 minutes) Zig-zag Pathway withafootball minutes) (4 Beans Jumping Duck Walk/Squat Walk (2x5yards) Gallop (2x5yards) (2 x5yards ineachdirection) Forward/Backward Runs 1-Leg Hops(10x) Straight LegMarch (2x5yards) Sportsmanship Lesson2 Sportsmanship FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm Emphasize landingmechanics;on Check posture before, duringand DETAILS DURATION Move theballto theoutside arm Discuss theangle; runto aspot, when approaching adefender chance to play eachposition Use thehands,notbody Re-emphasize pointingthe Make sure everyone gets a Focus onthefive pointsof contact carrying theball contact carrying Sportsmanship Lesson2 Sportsmanship Get theshoulders loose shoulder atthetarget balance, kneesbent after thethrow not ataplayer Use TrueSport 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 31 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm RECEIVING ROUTES AND CATCH RECEIVING ROUTES AND CATCH Description: the receivers will specify which routes coach with passers, Working their form use routes to encouraged are will be running. Coaches appropriate. developmentally or that are playbook SNAKE RUN Description: the will be defenders, One group groups. two into players Divide with pattern cones in a zig-zag Set up five runners. other group start at the runners Have cone. at each one defender at least cone. first the series of cones at a time will run through One player the while carrying a football skills for the correct demonstrating from the football try swipe to positioned at each cone defenders the cones. run through the carrier as they HIP DROPS Description: command, apart. On the coach’s shoulder-width Stand with feet slightly bend in the knees, and lean the hips, giving a gentle drop and bend the back straight is essential: keep Spine angle forward. slightly forward. R C R Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 6: DRILL 32 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 7 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Flag Tag (10minutes) (5minutes) Multi-Directional GetUpandGo Two-Stepminutes) (4 Kicks KICKING/PUNTING minutes) (4 Potato Hot RECEIVING minutes) (3 Partner Catch (2 x5yards) Lunge withaTwist minute) Clockwise)(1 Counter Large ArmCircles (Clockwise and Palms UpSmallArmCircles to minutes) (2 Middle the in Meet PASSING Blob Tag (7minutes) Gear Runs(3minutes) Jumping Jacks(15x) Crab Crawls (2x5yards) Lateral Shuffle (2x5yards) Knee Hugs(2x5yards) Nutrition Lesson1 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION non-kicking foot next to theball Try itwithout using your hands Be sure to complete thecatch; Focus onapproach; plantthe hips-breakdown position, Move backonlyasfar Flag pullingcues;yes on be quickbutdon’t hurry Nose oftheballpointed Point theshoulder at Try adding inskips, accuracy willallow Split theblob into hops andshuffles counterclockwise Go clockwise and reach for thehip smaller blobs slightly down the target 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 33 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm HOT POTATO HOT POTATO Description: or the circle around the football passes, toss Using underhand sits it, he/she the ball. If someone drops class without dropping the end of pot). After soup” (“hot potato of the circle in the center the around the ball is tossed the speed that increase each round, standing. remain players until only two circle MEET IN THE MIDDLE Description: the Hold side. with both hands at your stance Start in an athletic hand. In one motion, bring the throwing dominant in your football hand. non-dominant meet your to sternum your toward football the cross fingers sure is in both hands, make the football Once laces. PALMS UP SMALL ARM CIRCLES UP SMALL ARM TO LARGEPALMS ARM CIRCLES (CLOCKWISE AND COUNTER CLOCKWISE) Description: them and raise arms straight your keep standing stationary, While with your motion arms in a circular your height. Move shoulder to both Start with small circles facing the sky. palms open and up, circles. making larger gradually and counterclockwise, clockwise T T Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE DRILL INDEX 7: 34 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 8 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER lyr Gm Coc (0 minutes) (10 Choice Game Players Angle ofPursuit Drill(5minutes) minutes) (5 Arm Outside FOOTBALL MOVEMENT Throwers 5-yard Crossing Routes with Receiving Routes andCatch - RECEIVING minutes) (5 Routes Throw minutes) (4 Partner Step andThrow Counter Clockwise) (1minute) Large Circles (Clockwise and Palms UpSmallArmCircles to PASSING (5 minutes) Sharks andMinnows (5 minutes) Stop andGoFlow Gallop (2x5yards) Bear Crawls (2x5yards) Lunge withatwist(2x5yards) Lunge (2x5yards) Nutrition Lesson2 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION Talk aboutpursuit angles before percent, jog,buzzthefeet, etc.) Step toward thetarget anduse Focus on fun andofferFocus choices onfun Focus onspeedtransitions (50 What moves cantheplayers Try to runthrough thecatch for theplayers to decide Use TrueSport Nutrition use to avoid thesharks two handsfor thetoss Try adding distance as Explain theconcept of Loosen upthosearms leading thereceiver starting thedrill starting and shoulders you warm-up Lesson 2 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 35 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm OUTSIDE ARM Description: in Once a player. to sized football appropriately an or throw Toss the ball in the outside secures possession of the ball, the player 10 then turns and runs 5 to the sideline), arm (the one nearest upfield. yards THROW ROUTES Description: specified running routes who are receivers to throw passers Have routes receiving incorporate to is encouraged Coach the coach. by and roll-outs drops using 3 and 5-step the passers that will involve passer ability. by as determined PALMS UP SMALL ARM CIRCLES UP SMALL ARM TO LARGEPALMS ARM CIRCLES (CLOCKWISE AND COUNTER CLOCKWISE) Description: them and raise arms straight your keep standing stationary, While with your motion arms in a circular your height. Move shoulder to both Start with small circles facing the sky. palms open and up, circles. making larger gradually and counterclockwise, clockwise C WR WR C C WR WR C Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 8: DRILL 36 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 9 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Flag Football Game Football Flag minutes) (5 Relay Handoff FOOTBALL MOVEMENT minutes) (5 Relay Catch and Throw RECEIVING (4 minutes) Trunk Rotation Throws (5yards) minute) (1 Arm Circles Small/Large PASSING minutes) (6 Tag Position minutes) (4 Jump/Hop Pad Lilly Lateral Shuffle (2x5yards) (2 x5yards ineachdirection) Forward/Backward Runs Skips (2x5yards) (2x5yards) Single LegQuadStretch andReach Leadership Lesson1 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION Complete thecatch andtuckthe non-kicking foot next to theball mechanics: balance, kneesbent Follow basicgamerules justto Focus onapproach; plantthe Add players aball carrying Use TrueSport Leadership keep thegameorganized Re-emphasize landing Get agood turnwith ball before running during theactivity those shoulders counterclockwise Clockwise and Lesson 1 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 37 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm THROW AND CATCH RELAY RELAY THROW AND CATCH Description: A, and 3s and 4s team 1s and 2s will form four. off by players Count line facing the 2s. 3s a yard B. 1s will line up along team will form between the 4s. The distance line facing a yard will line up along 3 1 and the first on skill. The first and 3s-4s will depend the 1s-2s a football. will each be given to the first the ball 1 will throw the first command, On the coach’s 3 will The first 1, etc. the second the ball to 2, who will then throw to the second the ball 4, who will throw the first the ball to throw the 1s and 2s the catch, make A fails to team If someone on 3, etc. itself until one of the repeats again. This process must start over of the ball. and catch a throw complete has all players teams two THROWS TRUNK ROTATION Description: shoulder-width feet your Plant a partner. from away Line up 5 yards planted, the feet keeping While forward. apart and point both feet Increase a partner. to the football throw as you torso your rotate and catches. successful throws several after as appropriate yardage Emphasize upper body rotation. HANDOFF RELAY HANDOFF RELAY Description: then teams (either 2 or 4). Have teams will assign relay Coach from across 10 yards up equally and stand approximately divide in compete teams hand-off have Using a proper their teammates. players the waiting teammate; to tossed Ball cannot be race. a relay to is encouraged Coach hand-off. a proper must demonstrate a hand-off. receiving for arm position review 5 yards 5 yards Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 9: DRILL 38 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 10PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Ultimate Football (15minutes) minutes) (5 Punts Partner FOOTBALL MOVEMENT throwers Crossing &Curl Routes with Receiving Routes andCatch - RECEIVING minutes) (5 Routes Curl Yard 5-10 minutes) (4 Partner Step andThrow (1 minute) Arm Circles Small/Large PASSING minutes) (6 Choice Players shuffle (4minutes) Mirror Your Partner Lateral Gear Runs(4minutes) Carioca (2x5yards) Butt Kicks(2x5yards) High Knees (2x5yards) Nutrition Lesson2 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION Offer choices andlet theplayers Encourage creativity duringplay Check posture andballposition (throwing onthemove, evasive moves, makinguproutes, etc.) decide on a fun skillbuilderdecide onafun Use TrueSport Leadership Work ontakingonestep Try to stay low andkeep Fluid motion;lead Get thearmsand before thethrow shoulders loose Use thehands he headlevel into thepunt the receiver Lesson 1 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 39 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm PARTNER STEPPARTNER AND THROW Description: the for distance apart or an appropriate 10 yards stand Partners in both hands, the football 1 grips and holds Partner group. age apart, facing the shoulder-width with both feet assumes a stance shoulder. with his/her non-throwing target take foot, back with the dominant drop ear level, the ball to Raise and follow-through foot with the non-dominant forward one step Partner the ball, receiving 2. Once Partner to the ball upon releasing and throw. step the same 2 performs CURL AND CROSSING ROUTES YARD 5-10 Description: running who are receivers to routes throw passers Have 3-step Incorporate Routes. Crossing Curl and/or 10-yard 5 to mechanics. drop PARTNER PUNTSPARTNER Description: a partner (or an appropriate from away 10 yards Starting 5 to and punt it as close the ball drop involved), players the for distance the roles. reverse secure, the ball is Once can. the partner as you to R R Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLAN 10: DRILL INDEX PLANPRACTICE 10: 40 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 11PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Flag Football Game Football Flag minutes) (5 Go and Wrap Catch, FOOTBALL MOVEMENT Working withthePassers Receiving Routes andCatch – RECEIVING minutes) (5 Routes Playbook Throw minutes) (3 Partner Step andThrow (2 x5yards) Lunge withaTwist minute) (1 Arm Circles Small/Large PASSING minutes) (5 ChoicePlayers minutes) (5 Run Scatter Jumping Jacks(15x) Carioca (2x5yards) yards ineachdirection) Forward/Backward Runs(2x5 Straight LegMarch (2x5yards) Recovery Lesson1 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION carriage positionduringthedrill Offer choices andlet theplayers Add afootball andwork onball field sizebased onthenumber Focus onaccuracy andposture Complete thecatch andtuck decide on a fun skillbuilderdecide onafun balanced follow-through Have fun andreduceHave the fun Focus onaccuracy anda Use TrueSport Recovery the ballbefore running Run through thecatch movement transitions Focus onsmooth counterclockwise Clockwise and of players Lesson 1 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 41 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm CATCH, WRAP AND GO CATCH, Description: sized ball apart an appropriately toss 3 yards spaced Partners the wraps securely the receiver catch, every After back and forth. his/her to returning before sprints 5 yards turns and football, back. a step takes the thrower original spot. On each catch, ROUTES ROUTES / THROW PLAYBOOK PLAYBOOK Description: and have their playbook from routes specific can take Coach these and receiving on throwing work and receivers passers routes. specific PALMS UP SMALL ARM CIRCLES UP SMALL ARM TO LARGEPALMS ARM CIRCLES (CLOCKWISE AND COUNTER CLOCKWISE) Description: them and raise arms straight your keep standing stationary, While with your motion arms in a circular your height. Move shoulder to both Start with small circles facing the sky. palms open and up, circles. making larger gradually and counterclockwise, clockwise WR WR R WR WR Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLAN 11: DRILL INDEX DRILL PLANPRACTICE 11: 42 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 1 PRACTICE PLAN 12PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER lg otal ae 1 minutes) (10 Game Football Flag minutes) (5 Tag Flag Snake Run(5minutes) FOOTBALL MOVEMENT minutes) (5 Shoulder the Over RECEIVING minutes) (5 Trunk Rotation Throws (5Yards) minutes) (4 1-Knee Throws minute) (1 Arm Circles Small/Large PASSING Racetrack (5minutes) (5 minutes) Sharks andMinnows Jumping Jacks(15x) and Reach (2x5yards) Single LegQuadStretch Lateral Shuffle (2x5yards) Gallop (2x5yards) Recovery Lesson2 FLAG PULLING/PREP FOR CONTACT ACTIVITY usafootball.com/fdm DETAILS DURATION What moves cantheplayers use Add indifferent skills(run,skip, Keep –usea thedistance short developmentally sizedfootball Get agood twistandpointthe Find theballwithyour eyesFind Introduce basicrules and Use TrueSport Recovery Stay low, track thehip, shoulder atthetarget to avoid thesharks? Protect thefootball shuffle, gallop, etc.) as quickyou can Get thearmsand prepare thefeet shoulders loose focus onfun Lesson 2 10 Minutes 15 Minutes 15 Minutes 4 Minutes 7 Minutes 4 Minutes Intro 43 STAGE 41 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm SNAKE RUN Description: the will be defenders, One group groups. two into players Divide with at pattern cones in a zig-zag Set up five runners. other group start at the runners Have at each cone. one defender least cone. first the series of cones through at a time will run One player the while carrying a football skills for the correct demonstrating from the football try swipe to positioned at each cone defenders the cones. run through the carrier as they THROWS TRUNK ROTATION Description: shoulder-width feet your Plant a partner. from away Line up 5 yards planted, the feet keeping While forward. apart and point both feet Increase a partner. to the football throw as you torso your rotate and catches. successful throws several after as appropriate yardage Emphasize upper body rotation. OVER THE SHOULDER THE SHOULDER OVER Description: the with his/her back to a coach from away stands 3 yards A player the a pass over lofts the coach command, On the coach’s coach. looks stationary, remaining while The receiver, shoulder. receiver’s will not move The receiver a catch. the ball into back and follows the catch. makes his/her position as he/she from C Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLAN 12: DRILL INDEX PLANPRACTICE 12:

FOOTBALL DEVELOPMENT MODEL

PLAYER PROGRESSION GUIDE

STAGE 2 PLAY & DEVELOP

Overview Developmental Checklist Skills Practice Plans STAGE 2 DISCOVER & PLAY

Flag 47 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Using this guide Reminder: of these drills descriptions You can find find drills. you’ll Guide, Progression this Player Throughout 231. on page in the glossary WHAT IS DISCOVER AND PLAY? DISCOVER IS WHAT and speed coordination balance, – agility, ABCs their movement learn begin to stage at this Children the sport’s fundamentals to fun, introduced being football practices through – while flag non-contact and games. Practices scores. final important than any more are participation and confidence Still, skill building, Some children emphasis on opportunity than success. with more fun remain should and free-flowing both physically immature remain others puberty while enter beginning to already are at this stage and emotionally. learn sport- to begin young athletes football, flag of version the 5-on-5 or 7-on-7 Whether playing hip running, ball-handling, catching, the game, including throwing, across specific skills that transfer others, For football. begin tackle with them as they these skills move many, For and footwork. tracking environment. non-contact deepen their abilities within the and with flag remain they 48 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2     Cognitive – Affective          hip/arm/body mechanicsassociated withacceleration  Football Movement    Kicking andPunting(usingadevelopmentally appropriate-sized ballorfootball)    Flag PullingandTackling    Receiving (usingadevelopmentally appropriate-sized football)    Passing (usingadevelopmentally appropriate-sized football) Each athlete should beable to perform thefollowing skills: These checkpointsare basedontheCORE technical skillareas oftheFootball Development Model. STAGE CHECKLIST DEVELOPMENT Take otherpeople’s feelings into consideration Demonstrate basiccoping skillsfor handlingsuccess andfailure Understand thebasicrules ofthegameandconcept offairplay Demonstrate theabilityto follow instructions Run aprescribed pattern Demonstrate movement transitions (runto shuffle, jump to skip, roll to hop, gallop to skip, etc.) Maintain balance indifferent bodyorientations Demonstrate proper landingmechanicsafter jumping Jump andhopindifferent directions degrees andwithvarying offorce Demonstrate thecuesfor how to secure thefootball (tucking,cover thetips,etc.) Make evasive moves while afootball carrying stopping withoutfeet andstarting, touching while maintainingbalance Gallop andshuffle ontheballsof feet. Athlete canperform thisactioninmultiple directions, demonstrateand lean,appropriatestrike, the foot body proper using Performactions running Punt aball10yards Accurately place-kick aminimumof5-10 yards With arunningapproach, ballinthe air5-15 kickastationary yards Demonstrate theabilityto heightandspeedduringdeceleration adjust while remaining balanced Transition into variousrolls from anuprightmovement skilland return to theoriginalmovement skill Demonstrate theabilityto change direction inresponse to anopponent’smovement handandbodypositionbasedonflightoftheball Adjust Catch aballthrown above thehead,atchestorwaistlevel, andbelow thewaist Catch aballwiththehandsonly, thenpulltheballto thebody Throw for distance withaccuracy (10+yards) Throw to amoving target distance atshort (less than10yards) withreasonable accuracy Throw overhand 5-15 yards indistance usafootball.com/fdm

49 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athlete can stand in a proper throwing position with a slight bend in the knees, hips dropped with a slight bend in the knees, hips dropped position throwing in a proper can stand Athlete lean and slight forward Drills to SupportDrills to Grip Drill in the Middle Meet Standing Position Hip Flips from Drill Drop 1-Step Plant and Throw Cross the Heels Hips Inside in the Grass Cleats the Hips Drop Posture, KPI(s): Neutral •  bend the knees the hips, don’t • Drop be on instep should • Weight SupportDrills to Hip Drops with a Twist Lunge Drill Mirror target) to parallel (feet Throws Rotation Trunk 5-Yard Base, Ball Carriage KPI(s): Grip, the ball and on the laces with fingers football grip an age-appropriate can properly • Athletes in both hands secured properly bend arm at a 90-degree is up with the • Nose of the football the ball and the palm of the hand between of space • One finger and stable the sternum to central position is relaxed, • Ball carriage on the instep • Weight POSTURE a the hips, having dropping motion begins. Gained by as the throwing posture neutral A comfortable at the waist. forward slight lean bend in the knees and a very gentle PASSING – SKILLS – KPIs AND PASSING  FLAG GAME-TYPES Performance has Key of the progression Each step progression. the Passing skills that build are Below can be found passing. Drill descriptions and improve train (KPIs) and drills that help coaches Indicators glossary. in this guide’s POSITION PRE-PASS base from a solid motion beginning. Creating the throwing arm position prior to grip and The body, with a firm grip on the ball. at chest, apart, width centered ball shoulder feet having by throw which to 2 1 50 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 4 3 The bodypositionandfollow through after theballisreleased. FINISH throughout thethrowing motion. The movements thatmake throw upasuccessful andtheabilityto coordinate thosemovements THROWING MECHANICS Straddle theLineDrill (linebetween feet) Thumb to Pocket Towel Drills(withfootball inoff-hand) Drills to Support • Stabilityinthefinish • Front foot flatonthestride • Front toe to thetarget onfinish KPI(s): Balance, Deceleration Ultimate Football Towel Drills Horizontal “L” to Vertical “L” Drill Arm Slaps/Hugs Arm Flaps(internal/external rotation) Palms UpSmallArmCircles to Large ArmCircles (clockwise andcounter-clockwise) Drills to Support • Handsandelbows mirror eachotheronseparation • Don’tlock outthefront knee • Backfoot should finish even withfront foot (orslightlybehind) KPI(s): Fluidity, Separation, Symmetry usafootball.com/fdm 51 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athletes can perform the stage-appropriate fundamentals of footwork literacy (i.e., walking, (i.e., fundamentals literacy of footwork the stage-appropriate can perform Athletes jogging, sprinting) Can perform the stage-appropriate fundamentals of body and arm-hand placement the stage-appropriate Can perform efficiencies KPI(s): Stance, Start, Tempo, Balance Start,KPI(s): Stance, Tempo, •  • Arm-appropriate motions include aligning with lower body activity, proper hip drive, thigh hip drive, proper body activity, aligning with lower motions include • Arm-appropriate body control stop-and-go the ground, to parallel and running various changing tempo while these actions can perform • Individuals at this stage orientations and pathways appropriate strike, foot these actions using proper also can perform • Individuals at this stage with acceleration mechanics associated and hip/arm/body body lean SupportDrills to Pathway Zig-zag Start and Go Stance, Flow Stop-and-Go Curved Pathway Drills Accelerating Drills Decelerating Pathway Lateral mechanics) Get Up and Go (acceleration Multi Directional Dual Leg Dominance Light Light/Green Red Tag Freeze Tag Zig-zag Long Arms Radius, Catch KPI(s): Position, •  body positioning appropriate for spatial awareness includes literacy • Physical and efficient hand perpendicular arm placement and/or parallel to relating awareness • Shows running while catch the ability to and develops awareness, orientation and dexterity RECEIVING – SKILLS AND KPIs  FLAG GAME-TYPES Performance has Key of the progression step Each progression. the Receiving skills that build are Below can be Drill descriptions receiving. and improve train (KPIs) and drills that help coaches Indicators glossary. guide’s in this found FEET/FOOTWORK the for positioned appropriately are the feet making sure up by the ground body from the Preparing the catch. and after during in preparation, help position the body to the feet Using catch. HANDS a successful catch. complete to hands and arms and positioning the fingers, Preparing 2 1 52 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 4 3 correct position. ball-carrying Movement through andfollowing thecatch. Transferring thefootball from catch to tuckandassuming FINISH the bodyinvariousorientations. Tracking thefootball through theairandinto thehands.Learningto focus through distraction andwith VISION Globetrotter Coaches Knockout Football Style 5 Points of Pressure Outside Arm Catch, Wrap andGo Catch, Step andWrap Drills to Support • Cantransfer thefootball into theirdominant arm,securingthefootball inacradle position •  KPI(s): Secure Colored BallDrill(any ball) Colored ChalkFootballs Number Call-outs Over theShoulder Progressive Turn and Catch Drills to Support • Displays theabilityto track thefootball inflightand catch ontherun • Athlete displays theabilityto locate ballinflightadequately, judgingits depth anddistance KPI(s): Locate, Focus High BallDrill Long ArmDrill 5-yard QuickGame(hitch, slant,in,out) Clockwork Hands Hot Potato Catch andStep Drills to Support and securingthefootball withbotharmsand/or hands Can perform thestage-appropriate offinishing thecatch, catching the fundamentals football usafootball.com/fdm 53 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Shows ability to manage forces in as few steps as possible in order to change directions or directions change to in order as possible steps in as few forces manage ability to Shows patterns movement Able to drop center of gravity from a movement to a slowed or stopped position without or stopped a slowed to a movement from of gravity center drop to Able or backward falling forward in dynamic situations, including within the of the feet the special awareness to Introduced of another person space personal run tall, run short, at a variety of body heights (i.e., space maintain movement ability to Shows low) high, shuffle shuffle KPI(s): Change of Direction, Approach Height and Speed, Scan for Opponents Opponents Scan for Height and Speed, Approach of Direction, KPI(s): Change •  • Shows ability to manage body position and movements for the situation for body position and movements manage ability to • Shows of play in field vs. teammates vs. obstacles ball-carriers scan and identify ability to • Shows SupportDrills to Drill Weave Slalom L Drill Game Deer Hunter In and Out Cones Weave Cone Partner Reaction Quick Feet Game Army-Navy Run Scatter Tag Position Football and Robbers Cops Modification Tag Periphery Tag/Cross Periphery Partner Height Drop Placement, Foot KPI(s): Balance, •  •  •  FLAG PULLING AND TACKLING – SKILLSFLAGKPIs AND TACKLING PULLING AND  FLAG GAME-TYPES has progression the stage, this For progression. and Tackling the Flag Pulling skills that build are Below flag pulling and and improve train (KPIs) and drills that help coaches Indicators Performance Key steps, glossary. in this guide’s can be found tackling. Drill descriptions for set a foundation TRACK and scheme, leverage consideration into the ball-carrier with speed – taking to get The ability to the tackle. pull a flag or make to – in order blockers Helicopters PREPARE to placement foot body positions with proper the correct to tracking from transition The ability to being made. on the type of tackle dependent contact for up-coming either pull a flag or 2 1 54 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 3 Pummel leading to adominant positionand,eventually, aproper tackle orflagpull. Through preparation andproper technique, defenders cantake theadvantage from thefirst touch, CONNECT Surfer Body LockGame Angle Tackle Pop UpTackle Standing Drive Kneeling Drive Partner Knee Tag Switch Tag Partner Tag Drill Cops andRobbers Football Flag Tag Corners Drills to Support • Shows abilityto grasp amoving flagwhile moving • Shows abilityto grasp amoving flagfrom position astationary •  KPI(s): InitialGrasp Accuracy Army-Navy Game Jump Rope Agility Snake Follow theSnake Agility Ladder withVisualCommands Agility Latter Lateral Agility Ladder JumpingJackFeet Agility Ladder InandOut 1 LegDiagonal ChopandReach 1 LegBalance Reach Beach BallRodeo -Modifications Beach BallRodeo Balance BeamOver andOn Balance BeamLeanandTouch Balance Strides Drills to Support opponent’s distance Able to understand spatialawareness ofthearmandhand intherelation to an usafootball.com/fdm 55 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm for positions (high, low, a variety of body from movement start continue or to ability Shows kneeling, etc.) lean, ward KPI(s): Cleats in the Ground the Ground in KPI(s): Cleats •  SupportDrills to Duck Duck Goose Light Light, Green Red feet your Regain Corners Flag Tag Game Army-Navy Football and Robbers Cops Strides Balance Game Deer Hunter ACCELERATE ACCELERATE along pressure sustained providing the ground, and into feet the through force generate to The ability power. controlled with generating 4 56 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 3 2 1 KPI(s): Leg-swing distance and/or height. Using multiple muscles and leg speedto generate behindthekickinorder to strength achieve longer POWER coordinate thesemovements throughout thekicking/punting motion. The movements thatmake kick/punt upasuccessful upto andatthepointofcontact. Theabilityto CONTACT MECHANICS The stance andapproach priorto makingcontact to theballwithfoot. PREPARE Performance Indicators (KPIs)anddrillsthathelpcoaches train andimprove kickingandpunting. Below are skillsthatbuild theKickingandPuntingprogression. Eachstep oftheprogression hasKey GAME-TYPES FLAG AND KPIs KICKING ANDPUNTING–SKILLS • Generates force atthepointofcontact Around thePost Drill Contact DotsDrill No-Step KickDrill Drills to Support • Connect withthecenter oftheballonpunts • Connect withballslightlybelow itscenter onplace kick • Connect withballfrom apointontheshoelaces • Show leg swing through contact • Maintainvisiononcontact pointthrough connection KPI(s): Eye-foot Coordination, Foot Position, Strike Point Partner Punts Partner Kicks Two-Step Kicks One-Step Kicks Drills to Support • Abilityto approach ballfrom distances successfully astationary varying • Show proper lean andbalance whenapproaching ballto astationary kick KPI(s): Footwork, BodyPosition usafootball.com/fdm 57 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Drills to SupportDrills to Drill Backswing Drill Balance Swing Tag Kick Return Tag Punt Return Leg Drive KPI(s): Follow-through, contact through • Maintain balance follow-through through step first • Fluid motion from the target toward through up and • Follow-through SupportDrills to Kicks Balance Kicks Extension Punt 500 the Line Kick/Punt Walk FINISH the kicking motion. that completes and follow-through The drive 4 58 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 Gallop Forward/Backward Bound Skip March strength. The physical qualitiesthatmake upathletes, suchasagility, balance, coordination, speed,staminaand GENERAL ATHLETICISM Indicators (KPIs)anddrillswillhelplay thefoundation for thesephysical movements. Below are drillsto helpplayers develop football movement skills.Theseskills,Key Performance GAME-TYPES FLAG ANDKPIs MOVEMENT –SKILLS FOOTBALL Race Track Lateral Shuffle Drills to Support moving fluidly • Canperform actionsontheballsoffeet while keeping alow center ofmassand • Canstop andgo withbodycontrol andchange intempo • Canshuffle bothdirections • Cangallop andshuffle without feet touching LATERAL SHUFFLE Lateral Crossover Balance Multi-Directional GetUpandGo Stop-and-Go Flow Zig-zag Pathway Drills to Support mechanicsassociated withacceleration • Canperform actionsusingproper foot strike, appropriate bodylean andhip/arm/body • Canruninvariousorientationsandpathways • Able to change tempo withindrills successfully • Able to stop andgo withbodycontrol armswing) andhipdrive withthighparallel to theground • Canskipandmarch withcontralateral armmovement, lineararmmovement (nose-to-pocket RUNNING •Show proper lean andbalance whenapproaching ballto astationary kick Combination Movements KPI(s): Running,Lateral shuffle, Jumping,Hopping, Falling, Awareness,Rolling, Sensory usafootball.com/fdm 59 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Lateral Hops, 2 legs Hops, 2 legs Lateral Hops, 1 leg Lateral 1 leg Hops, Forward/Backward Bonanza Log Roll Reach 1-Leg Balance FALL AND ROLL AND ROLL FALL line in straight • Can roll a roll a standing position to from • Can transition orientations in different • Can roll skill the movement to skill and return an upright movement from a roll into • Can transition AWARENESS SENSORY skill vocabulary of movement development • Continued identifying awareness, including directional in space, move in ability to growth • Continued in different an object, maintain balance visually track ability to and tempo, rhythms different body orientations sensory skills multiple tasks that combine • Can execute JUMPING AND HOPPING JUMPING at the same time the ground and touching leaving feet and land with both • Can jump the ground mass, leaving of center and lowering raising arm swing, a coordinated • Can perform and body control balance maintaining while foot and landing on one in tempo all actions with change perform • Ability to side-to-side) (forward/back, directions in different • Can jump and hop with varying• Can jump and hop force lower mechanics: knees bent, hips landing using proper actions while these • Can perform up chest maintaining spinal integrity, manner, in a controlled the ground toward 2-Leg Jump Hop Support Drills to Jump/Hop 2-Leg 1-Leg Dot Rope Jumps Jump 180 Support Drills to Roll Walk Balance Support Drills to Balance Heel/Toe 4-Way Balance 1-Leg Gears 4-Way My

60 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 Race Drills to Support Track Push UpandRoll For example: runto shuffle, jump to skip, roll to hop, gallop to skip • Canbeginto combine foundational movement skillsinto movement transitions. COMBINATION MOVEMENTS usafootball.com/fdm 61 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm KPI(s): Agility, Strength and Power, Stamina and Speed Strength and Power, KPI(s): Agility, 1 Agility Building 2 Agility Building 3 Agility Building 4 Agility Building the Snake Follow Run Ladder Agility Lateral Ladder Agility Reaction Quick Feet Drill Mirror Partner Hands Mirror Partner No Hands, Get Up Reach 2-Leg, 3-Cone Reach 1-Leg Balance Push Up and Roll Can perform foundational movement skills in a biomechanically correct manner with skills in a biomechanically correct movement foundational Can perform progression load proper • Can execute foundational movements with spatial and temporal awareness with spatial and temporal movements foundational • Can execute skills chase and avoid • Can demonstrate pattern running a prescribed backward, • Can efficiently move AND POWER STRENGTH •  FOOTBALL – SKILLS MOVEMENT KPIs AND  FLAG GAME-TYPES PERFORMANCE FOOTBALL types and game all levels to inherent that are skills and skill descriptors movement Foundational within football. AGILITY Support Drills to Under Support Drills to Walkout Squat Squat Squat Crawl Crawl Crab Bear 62 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 Gear Drills to Support Runs Clean andDirty Sharks andMinnows Partner Sit-to-Stand Race Gear RunsRandom Order Multi-Directional GetUpandGo • Canadapttempo to theneedsofcompetitive scenario tempo increases • Able to perform foundational movement skillsinabiomechanicallycorrect manneras withoutunduefatigue • Able to repeatedly perform skillswithinthecontext ofcompetitive practices andgames STAMINA ANDSPEED usafootball.com/fdm 63 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 64 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 1 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM TIME SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Sharks andMinnows Ultimate Football (5 minutes) QB OpenSteps/Hand-off Drill FOOTBALL MOVEMENT Flag Tag (5minutes) PREP FORCONTACT (Working withPassers) Throws/ReceivingStationary RECEIVING ThrowsStationary (5 minutes) 1-Knee Throws (3minutes) Hip Drops (8x) Lunge withaTwist (2x5yards) PASSING Log Roll Bonanza(5minutes) (5 minutes) Partner Mirror Drill–Lateral Shuffle Carioca (2x5yards) High Knees (2x5yards) (2 x5yards) Single LegQuadStretch andReach Straight LegMarch (2x5yards) Walking Knee Tucks (2x5yards) Teamwork Lesson1 ACTIVITY usafootball.com/fdm DETAILS DURATION Return to balance between reps Focus onmovement transitions Focus onfluidthrowing motion Practice turningrightandleft Hands upandaway from the Get shoulder pointed atthe Reinforce flagpullingskills Focus onposture andfol- Use TrueSport Teamwork Don’t lead withthehead Don’t let thefeet touch Encourage creativity low-through Lesson #1 target body 20 Minutes 10 Minutes 12 Minutes 12 Minutes 5 Minutes 3 Minutes 3 Minutes Intro 65 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm FLAG TAG FLAG TAG Description: your When flags pulled. your not get The object of the game is to remain it in their hand and can must hold the player flag is pulled, flag second When a player’s flag is pulled. until their second playing and try and pull the flags of other in place must stay they is pulled, set to encouraged “it.” is are Everyone Coaches running by. players the activity. for boundary areas QB OPEN STEPS/HAND-OFF DRILL Description: 1 will be the quarterbacks Group groups. two into players Divide 2 line up in group 2 will be the running backs. Have and group behind the QB. 5 yards 4 to running back position approximately snap. a simulated provide of the QB to can kneel in front Coach the running back. to handoff the snap and turn to QB receive Have and allow switch rotations, two has had at least each player After as the QBs in the drill. work the RBs and RBs to become the QBs to ball position and arm/hand position for on footwork, Focus both groups. HIP DROPS Description: command, apart. On the coach’s shoulder-width Stand with feet slightly bend in the knees, and lean the hips, giving a gentle drop and bend the back straight is essential: keep Spine angle forward. slightly forward. R Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 1: DRILL 66 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 2 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER em Frain (0 minutes) (10 Formations D Team Pursuit Angles (5minutes) 5 onRoutes/Runs minutes) (4 Kicks Partner KICKING/PUNTING Flag Tag (5minutes) PREP FORCONTACT minutes) (5 Hands Clockwork RECEIVING (5 minutes) 5-yard Trunk Rotation Throws Meet inthemiddle (1minute) PASSING Quick Feet Reaction (4minutes) Racetrack (6minutes) Jumping Jacks(10x) Lunge withatwist(2x5yards) (2 x5yards) Single LegQuadStretch andReach Butt Kicks(2x5yards) High Skips(2x5yards) Teamwork Lesson2 ACTIVITY usafootball.com/fdm Be quick but don’t hurry (balance)Be quickbutdon’t hurry DETAILS DURATION Break down offensive plays into Be sure to pointtheshoulder at Keep thearmsrelaxed withball Use consistent terminology as Focus onmovement skillsnot kicking motion,notresults Focus onmechanicsofthe Set upgamesituationsto Use TrueSport Teamwork Make sure thehandsare Track thefront hipand positioned andready simple components reinforce learning much aspossible at thesternum don’t lunge just speed the target Lesson #2 20 Minutes 10 Minutes 15 Minutes 15 Minutes 3 Minutes 3 Minutes 5 Minutes Intro 67 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm FLAG TAG FLAG TAG Description: your When flags pulled. your not get The object of the game is to remain it in their hand and can must hold the player flag is pulled, flag second When a player’s flag is pulled. until their second playing and try and pull the flags of other in place must stay they is pulled, set to encouraged “it.” is are Everyone Coaches running by. players the activity. for boundary areas MEET IN THE MIDDLE Description: the Hold side. with both hands at your stance Start in an athletic hand. In one motion, bring the throwing dominant in your football hand. non-dominant meet your to sternum your toward football cross fingers sure is in both hands, make the football Once the laces. CLOCKWORK HANDS AND RECEIVING PASSING Description: an appropriately Throw a partner. from away yards Start 5 five the hands around works as the receiver sized ball back and forth the head is 12 over a ball thrown example, For clock. a figurative to The passer is simply attempting the right is 3 o’clock. To o’clock. ball in the the is catching the receiver while the clock around throw various locations. R R R Zone Neutral Neutral 15 yards R R R 15 yards Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 2: DRILL 68 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 3 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER em Frain (0 minutes) (10 Formations D Team 1 vs.Coverage Drill(5minutes) 4 to Score 3vs. Surfer Drill(2minutes) (5 minutes) Partner Cross Tracking Tag PREP FORCONTACT Hot Potato (3minutes) FOOTBALL MOVEMENT Crossing/working withpassers) 5-7 yard Receiving Routes (Curl- minutes) (3 Go and Start Stance RECEIVING (Curl-Crossing) (8minutes) 5-7 yard 3-step drop Routes Cross PlantThrow (2minutes) minute) (1 Horizontal “L” to Vertical “L” Drill Arm Flaps(1minute) PASSING Blob Tag (5minutes) Snake Runs(5minutes) Lateral Shuffles (2x5yards) Large –Clockwise/Counterclockwise) Arm Circles (15seconds Smallto Balance Strides (2x5yards) High Skips(2x5yards) High Skips(2x5yards) Hydration Lesson#1 ACTIVITY usafootball.com/fdm DETAILS DURATION Break into smaller blobs asthey It’s all about the feet, start fromIt’s allaboutthefeet, start Get upasquickyou canto an Be sure to complete thecatch; Focus onposture andbalance Focus onhaving thehandsup before andduringthethrow Maintain ballpositionwhile Focus onfootwork andball andaway from thebody Working peripheral vision Small-sided games allow Use TrueSport Hydration be quickbutdon’t hurry Loosen upthearmsand everyone to beinvolved Work onarmmechanics responsibilities impact Lateral movement and Ask how do individual backpedaling are key a balanced position team performance? carriage position athletic position get bigger shoulders Lesson #1 running 25 Minutes 10 Minutes 10 Minutes 15 Minutes 3 Minutes 3 Minutes 5 Minutes Intro 69 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm HOT POTATO HOT POTATO Description: or the circle around the football passes, toss Using underhand sits it, he/she the ball. If someone drops class without dropping the end of pot). After soup” (“hot potato of the circle in the center the around the ball is tossed the speed that increase each round, standing. remain players until only two circle TAG CROSS-TRACKING PARTNER Description: apart. A partner shoulder-width stands directly Stand with feet lower of vision (i.e., field your and inserts a hand into behind you etc.). right side, middle upper right side, side, left partner’s hand and touch your locate feet, Without turning your your body (touch of your side hand on the opposite it with your partner will then pull right hand). Your hand with your partner’s left the hands Vary location. the hand back and insert it in different and positioning. CROSS PLANT THROW Description: at pointed shoulder (non-throwing parallel Start with the feet position. with the ball in ball-carriage the target, to the target) a cross-over take drop, of a 3-step Simulating the last 2-steps of plant the foot side, on the non-throwing with the foot step in the on balance the throw and complete side the throwing finished position. T T Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 3: DRILL 70 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 4 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Ultimate Football (10 minutes) (5 minutes) Defending againsttheRun 5 vs.Scrimmage minutes) (5 Punts Partner KICKING/PUNTING Body LockGame(4minutes) Push-up andRoll (2minutes) PREP FORCONTACT (5 minutes) (Working withpassers) Clockwork Hands(receiving) RECEIVING (5 minutes) Clockwork Hands(passing) 1-knee Throws (4minutes) Thumb to Pocket (2minutes) PASSING Flag Tag (5minutes) Snake Runs(5minutes) Lateral Shuffles (2x5yards) (10x Alternate Right/Left) Hop Off2/LandOn1 Balance Strides (2x5yards) High Skips(2x5yards) High Knees (2x5yards) Hydration Lesson#2 ACTIVITY usafootball.com/fdm Use grasp accuracy skillslearned DETAILS DURATION Partners muststay connected to running andavoiding defenders Try to puntfor bothdistance Focus onballpositionwhile their opponentatalltimes Focus onballcarriage and Important to focusImportant onthe Short distance isfine;the Short Use TrueSport Hydration Time to transferTime skillsto Position responsibilities Allow for andencourage Focusing onmovement Have thehandsready game-like conditions in earlierpractices focus isaccuracy follow-through shoulder turn and accuracy transitions Lesson #2 creativity 10 Minutes 10 Minutes 22 Minutes 15 Minutes 3 Minutes 5 Minutes 3 Minutes Intro 71 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm PUSH-UP AND ROLL Description: hands are in push-up position, making sure Get down to over apart. Do a push-up and then roll shoulder-width back Roll another push-up. do Immediately either direction. direction. the opposite THUMB-TO-POCKET Description: shoulders underneath directly with feet stance Assume an athletic in both hands at a throwing-reading football the and hips. Hold position the trigger Bring the ball to position at the sternum. the ball and throw foot with the opposite forward Step (earlobe). hand throwing bring your through, When following the target. to hip to opposite shorts on your of your the pocket thumb toward an optimal spiral. throw PARTNER PUNTSPARTNER Description: a partner (or an appropriate from away 10 yards Starting 5 to and punt it as close the ball drop involved), players the for distance the roles. reverse secure, the ball is Once can. the partner as you to Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 4: DRILL 72 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 5 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER 5 vs.Team Defense 3 vsConfined Area Catch Wrap and Go(4minutes) FOOTBALL MOVEMENT Scatter Run(4 minutes) PREP FORCONTACT 5-Yard Routes (5minutes) RECEIVING Throw 5-yard Routes (5minutes) (4 minutes) Trunk Rotation Throws (2minutes) Arm Flaps/Arm Circles/Arm Slaps PASSING (3 minutes) Multi-Directional Get UpandGO minutes) (7 Game Army-Navy Carioca (2x5yards) (2x5yards) 1-Leg Balance Reach 180 Jumps(10x) Bounding Strides (2x10yards) Butt Kicks(2x5yards) Sportsmanship Lesson #1 Lesson#1 Sportsmanship (6minutes) Cops andRobbers Football ACTIVITY usafootball.com/fdm Play 3vs.and reduce theboundary areas; everybody rotates positions skills like shuffle, skip, andhop Try adding different movement DETAILS DURATION Use TrueSport Sportsmanship Have fun callingoutdifferentHave fun Have players picktheroutes Work onmoves to avoid the Focus onshoulder turnand Quickness andbalance are Complete thecatch before Working withthepassers Focus ondefensive roles Loosen upthearmsand fluid armmechanics turning andrunning and responsibilities movement skills Lesson #1 shoulders the focus “cops” 25 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 73 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm COPS AND ROBBERS FOOTBALL Description: the try get to robbers The and “robbers.” “cops” into players Divide their home base without back to safely the far side from footballs one along footballs cops. Place by the off swiped their flags getting the flags line up along wearing Robbers area. end of the playing will They start in the middle. Cops the footballs. from side opposite by. run as they robbers pull the flags off the try to at a time football a single take try running to On the signal, the robbers back-and- will go caught. Robbers without getting it back safely and make If they pulled. one at a time until their flags are footballs forth grabbing can try pull flags offto must sit. When sitting, they caught, the robbers are been taken have until all footballs Play running by. who are other robbers again. and play roles Switch been pulled. or until all flags have THROWS TRUNK ROTATION Description: shoulder-width feet your Plant a partner. from away Line up 5 yards planted, the feet keeping While forward. apart and point both feet Increase a partner. to the football throw as you torso your rotate and catches. successful throws several after as appropriate yardage Emphasize upper body rotation. CATCH, WRAP AND GO CATCH, Description: ball sized an appropriately apart toss 3 yards spaced Partners the wraps securely the receiver catch, every After back and forth. his/her origi- to returning before turns and sprints 5 yards football, back. a step takes the thrower nal spot. On each catch, R R C R C R C C R Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 5: DRILL 74 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 6 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER 5 vs.Scrimmage 5 vs.Scrimmage minutes) (3 Drill Tag Partner Quick Feet Reaction (3minutes) PREP FORCONTACT KICKING/PUNTING Accelerationminutes)(6 Drills RECEIVING minutes) (8 Routes Throw 5-Yard Crossing/Fade (4minutes) 5-Yard/8-Yard Rotation Throws Slaps (2minutes) Arm Flaps/Arm Circles/Arm PASSING minutes) (5 Tag Position Players Choice (5minutes) Jumping Jacks(15x) Forward/Back Hops(15x) Lateral Hops(15x) Lunge withaTwist (2x5yards) High Skips(2x5yards) Sportsmanship Lesson#2 Sportsmanship (4minutes) Walk theLinePunts ACTIVITY usafootball.com/fdm Stay withinreach ofyour partner knees bentandrunninginplace Feet are shoulder-width apart, DETAILS DURATION and let picking themhave fun Use TrueSport Sportsmanship Focus onleading thereceiver Time to workTime ontheplaybook Focus speedto onadjusting Create lines clear boundary before theactivity starting Feet are always parallel to Give players afew choices This isallaboutform and Loosen upthearmsand Reinforce defensive responsibilities catch theball theactivity at alltimes the target shoulders Lesson #2 balance 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 75 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm PARTNER TAG PARTNER Description: tag to attempt his/her reach, With a partner leaving and without must tag your You their original area. will not leave Pairs him/her. of track and keep moving feet your the waist. Keep partner below tag them. times you many how THE LINE PUNTS WALKING Description: line, end line or another straight line, sideline, Starting on a yard a punting motion and simulate forward steps three to two take maintaining balance. while ARM SLAPS/HUGS Description: behind the arms Swing stationary. and feet arms straight Keep bring your chest, then dramatically open your to torso of your sides giving are you chest like your them around and wrap arms forward motion. in a continuous a hug. Perform yourself Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 6: DRILL 76 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 7 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER 5 vs.Scrimmage Ultimate Football PREP FORCONTACT FOOTBALL MOVEMENT Passers (6minutes) Route RunningWorking with RECEIVING (6 minutes) Throw 5-8Yard Routes minutes)(5 Partner Step andThrow (2 x5yards) Lunge withatwist Slaps (2minutes) Arm Flaps/Arm Circles/Arm PASSING Position Tag (5minutes) minutes) (5 Flow Go and Stop Balance Strides (2x5yards) (10x Alternate Right/Left) Hop Off2/LandOn1 Lateral Shuffle (2x5yards) Butt Kicks(2x5yards) High Skips(2x5yards) Flag Tag (5minutes) Nutrition Lesson#1 (5 minutes) Coaches Knock-out ACTIVITY usafootball.com/fdm Carriage-Fluidity-Follow Through Don’t worry aboutarmmechanics Don’t worry Try playing thiswithflags and Review the5-pointsofpressure Review formations andaddress Put italltogether: Posture-Ball DETAILS DURATION during thisactivity, justthrow Do thedrillwithafootball in Add inmovement variations areas needing improvement Don’t forget to focus onball Change pace aboutevery have players aball carry Use TrueSport Nutrition Be sharpwithyour cuts like skipping,galloping Get agood warm-up position/carriage before thedrill 10-12 seconds the hands Lesson #1 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 77 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm FLAG TAG FLAG TAG Description: your When flags pulled. your not get The object of the game is to remain it in their hand and can must hold the player flag is pulled, flag second When a player’s flag is pulled. until their second playing and try and pull the flags of other in place must stay they is pulled, set to encouraged “it.” is are Everyone Coaches running by. players the activity. for boundary areas STEPPARTNER AND THROW Description: the for distance apart or an appropriate stand 10 yards Partners in both hands, the football 1 grips and holds Partner group. age apart, facing the shoulder-width with both feet assumes a stance shoulder. with his/her non-throwing target take foot, back with the dominant drop ear level, the ball to Raise and follow-through foot with the non-dominant forward one step Partner the ball, receiving 2. Once Partner to the ball upon releasing and throw. the same step 2 performs COACHES KNOCKOUT KNOCKOUT COACHES Description: player Every 10 yards. by yards of 10 an area outline to Set cones points of and five sized football starts with an appropriately knock try to coaches the space, run around As players pressure. stages, later to progress As players players. from the ball loose keeping while others from knock the ball loose can try to they secure. their own R R R Zone coach Neutral Neutral 10 yards 15 yards R R R 10 yards 15 yards Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE DRILL INDEX 7: 78 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 8 PRACTICE PLAN BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE SKILLS BUILDING BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER Coverage reviews 4 to Score –3on PREP FORCONTACT KICKING/PUNTING Clockwork Hands(5minutes) RECEIVING 3-Step Drops (4minutes) 1-Knee Throws (4minutes) Thumb to Pocket (1minute) (1 minute) Horizontal Lto Vertical L Slaps (2minutes) Arm Flaps/Arm Circles/Arm PASSING Get UpChopandGo(5minutes) (5 minutes) Lateral Shuffle and Roll Reverse Lunge (2x5yards) Jumping Jacks(15x) Carioca (2x5yards) Lateral Shuffle (2x5yards) High Skips(2x5yards) Push-up andRoll (3minutes) (5 minutes) Cops andRobbers Football Nutrition Lesson#2 Punt 500(5minutes) ACTIVITY usafootball.com/fdm Small sided games allow everyone to one timeandbackpedalthenext Short distance betweenShort partners Make asmoothfluid movement Focus onballcarriage, posture DETAILS DURATION Once onyour feet, go forward Review handposition-fingers Go slow untiltheplayers feel Adjust distanceAdjust asnecessary Review defensive coverages, play every position,have fun Focus onthefollow through Define clear boundary lines Define clear boundary comfortable withthedrill roles andresponsibilities spread, handsaway from Use TrueSport Nutrition transition withbalance Good timeto review Get good andloose before starting and balance Lesson #2 thebody 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 79 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm HORIZONTAL L- TO VERTICAL L-DRILL TO VERTICAL L-DRILL L- HORIZONTAL Description: hands and your position. Separate Start with a ball in ball carriage height (equal at shoulder sides your to arms vertically your move at shoulder arms level your symmetry). Keeping and opposite and assume 90-degree elbows arms at your height, bend your the from and hands pointing away with both forearms angles position. this is the horizontal “L” midline and shoulders; hands and your rotate height, arms at shoulder your Keeping is the vertical this shoulder; your up in the air above forearms position. “L” PUSH-UP AND ROLL Description: are hands sure in push-up position, making Get down either to over apart. Do a push-up and then roll shoulder-width back the Roll another push-up. do Immediately direction. direction. opposite CLOCKWORK HANDS Description: an appropriately Throw a partner. from away yards Start 5 five the hands around works as the receiver sized ball back and forth the head is 12 over a ball thrown example, For clock. a figurative to The passer is simply attempting the right is 3 o’clock. To o’clock. ball in the the is catching the receiver while the clock around throw various locations. Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 8: DRILL 80 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 9 PRACTICE PLAN BREAK HYDRATION BREAK HYDRATION THEME BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER v. Scrimmage 5 vs. 5 Formations Review PREP FORCONTACT Snake Run(5minutes) FOOTBALL MOVEMENT Stance Start-and-Go (4minutes) RECEIVING Routes (7minutes) Throw 5-10 Yard Crossing/Fade 1-Knee Throws (4minutes) Lunge withaTwist (2x5yards) Slaps (2minutes) Arm Flaps/Arm Circles/Arm PASSING Players Choice (5minutes) Gear Runs(5minutes) Sit-ups (15x) Leg Tucks (10x) Crab Crawl (2x5yards) Carioca (2x5yards) Straight LegBounds(2x10yards) cte Rn 5 minutes) (5 Run Scatter Quick Feet Reaction (4minutes) Leadership Lesson#1 (Working withPassers) Route Receiving (7minutes) ACTIVITY usafootball.com/fdm Review your offensive formations, let players rotate through allpositions them have fun pickingtheactivity them have fun Give players afew choices andlet Try using3-step drop withasnap Review HorizontalLto Vertical L Focus onbalance andquickness Review runningmechanicsprior Review the5pointsofpressure DETAILS DURATION Mix inchange oftempo with Review defensive roles and Use TrueSport Leadership Focus onrunningthrough Review stance andstart Get armsandshoulders while carrying theball while carrying to starting theactivity to starting Work onballcarriage movement changes responsibilities during thisdrill loosened up mechanics Lesson #1 the catch 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 81 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm SNAKE RUN Description: the will be defenders, One group groups. two into players Divide with pattern cones in a zig-zag Set up five runners. other group start at the runners Have at each cone. one defender at least cone. first the series of cones through at a time will run One player the while carrying a football skills for the correct demonstrating from the football try swipe to positioned at each cone defenders the cones. run through the carrier as they START-AND-GO STANCE Description: foot (dominant stance will align in a 2-point staggered Players the ball” will sprint “off the receiver “GO,” On coach’s forward). 10 yards. running for ARM SLAPS/HUGS Description: behind the arms Swing stationary. and feet arms straight Keep bring your chest, then dramatically open your to torso of your sides giving are you chest like your them around and wrap arms forward motion. in a continuous a hug. Perform yourself C Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLANPRACTICE INDEX 9: DRILL 82 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 10PRACTICE PLAN BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER THEME 5 vs.Scrimmage Ultimate Football PREP FORCONTACT KICKING/PUNTING (3 minutes) Deceleration Drill (3 minutes) Acceleration Drill RECEIVING (5minutes) Three-Step Drop andThrow Throws (3minutes) 5-yard Trunk Rotation Hip Drops (1minute) minutes)(2 Slaps Arm Flaps/Arm Circles/Arm PASSING Racetrack (8minutes) 180 JumpSquats(8x) (2 x5yards) Duck Walk (SquatWalk) Carioca (2x5yards) Reach (2x5yards) Single LegQuadStretch and Jumping Jacks(15x) Bird Dog(1minute) (4 minutes) Shoulder Rolls Weave (4minutes) Three Player Roll and Leadership Lesson#2 Punt Return Tag (5 minutes) (5 TagReturn Punt ACTIVITY usafootball.com/fdm Have fun mixingupthemovementHave fun This isanon-contact introduction Make sure there isagentle bend Get theheadturnedandfind either your left orrightshoulder DETAILS DURATION Play on a short field length and fieldPlay onashort length Tuck androll 360degrees over Ensure allplayers practice the It isokay to bequickbutstay Focus onstaying balanced roles andresponsibilities for skills (run,skip, bound,etc.) when completing thejumps Focus onfluidityalltheway Throw theballatback Use TrueSport Leadership to specialteams punting Balance-Follow-Through Loosen upthearmsand shoulder ofthereceiver ball while accelerating Posture-Ball carriage- to thefollow-through encourage creativity under control each position in theknees shoulders Lesson #2 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 83 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm PUNT RETURN TAG PUNT RETURN TAG Description: of a kicker. in front directly distance an appropriate a receiver Place punt. Line up all to ready in their hands has a football The kicker horizontally with the kicker. other players the receiver punts the ball to the kicker command, On the coach’s receiver The receiver. to tag the run downfield and all other players the taggers. avoiding while run downfield to attempts SHOULDER ROLLS Description: knees and place apart. Bend your shoulder-width Start with feet left either your Place of you. in front both hands on the ground contact neck and keep tuck your on the ground, or right shoulder with push off the ground with both hands until you with the ground or right left either your over 360 degrees and roll Tuck both feet. shoulder. HIPS DROPS Description: command, apart. On the coach’s shoulder-width Stand with feet slightly bend in the knees, and lean the hips, giving a gentle drop and bend the back straight is essential: keep Spine angle forward. slightly forward. P P P P K R Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLAN 10: DRILL INDEX PLANPRACTICE 10: 84 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 11PRACTICE PLAN BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER THEME 5 vs.Scrimmage 4 to Score –3on PREP FORCONTACT FOOTBALL MOVEMENT (Working withpassers) Route Receiving (7minutes) (4 minutes) Over-the-Shoulder Drill RECEIVING minutes) (7 (Curl-Slant-Fade) 7-10 yard Routes Throws (4minutes) 5-yard Trunk Rotation 1-Knee Throws (3minutes) minutes) (2 Slaps Circles/Arm Arm Flaps/Arm PASSING Follow theSnake (5minutes) minutes) (5 Flow Go and Stop Backward Runs(2x5yards) Alternating Lunges (2x5yards) Butt Kicks(2x5yards) Straight LegMarch (2x5yards) Knee Hugs(2x5yards) Reaction (4minutes) Lateral Shuffle and Roll Recovery Lesson#1 nk Rn ( minutes) (5 Runs Snake ACTIVITY usafootball.com/fdm Coach canjustdescribe the movement Good timeto review horizontalL Review theoutside armconcept Make sure players rotate through Turn theheadandfind ball; Have passers usea3-step drop Define aplaying area ofabout Get agood turnandpointthe DETAILS DURATION Coaches Choice: Whatneeds Focusing onusingthehands Focus onsmoothtransitions path ifrope isnotavailable track theballto your hands Use TrueSport Recovery shoulder to thetarget Get agood warm-up from shuffle to roll to catch theball to L vertical all positions attention? Lesson #1 15’ x 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 85 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm LATERAL SHUFFLE AND ROLL REACTION AND ROLL SHUFFLE REACTION LATERAL Description: a Start with feet destination. target your toward shoulder your Face your by hopping with to one side hips. Shuffle than your wider little it. meet to leg inside and then bring your leg outside to a command delivers until the coach this movement Continue were that you in the same direction and roll the ground to drop get up off the to you tells coach roll until to Continue shuffling. a standing shuffle. to and return ground THE SHOULDER OVER Description: the with his/her back to a coach from away stands 3 yards A player the a pass over lofts the coach command, On the coach’s coach. looks stationary, remaining while The receiver, shoulder. receiver’s will not move The receiver a catch. the ball into back and follows the catch. makes his/her position as he/she from PALMS UP SMALL ARM CIRCLES UP SMALL ARM TO LARGEPALMS ARM CIRCLES (CLOCKWISE AND COUNTER CLOCKWISE) Description: them and raise arms straight your keep standing stationary, While with your motion arms in a circular your height. Move shoulder to both Start with small circles facing the sky. palms open and up, circles. making larger gradually and counterclockwise, clockwise Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLAN 11: DRILL INDEX DRILL PLANPRACTICE 11: 86 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 2 PRACTICE PLAN 12PRACTICE PLAN BREAKDOWN DOWN/COOL TEAM DEFENSE TEAM OFFENSE BREAK HYDRATION ACTIVITY SKILL BUILDERS WARM-UP DYNAMIC EMPHASIS DEVELOPMENT CHARACTER THEME Scrimmage 5vs. Player’s Choice PREP FORCONTACT KICKING/PUNTING (WorkingPassers)with Route Receiving (8minutes) RECEIVING Slant-Fade) (8minutes) 5-10 Yard Routes (Crossing-Curl- (4 minutes) Trunk Rotation Throws (5yards) PASSING minutes)Tag Zig-zag(6 (4 minutes) Gear RunsRandom Order 4-Way Balance (1minute) Cross-Over Steps (2x5yards) Jumping Jacks(15x) (2Bounds Leg xStraight 10 yards) High Knees (2x5yards) lg a Cres 7 minutes) (7 Corners Tag Flag minutes) (4 Relay Walk Crab Recovery Lesson#2 Kicks (5minutes) MULTI-STEP APPROACH Partner Slaps (2minutes) Arm Flaps/Arm Circles/Arm ACTIVITY usafootball.com/fdm Get thearm/upper bodywarmed up approach steps with,before to start Players mustmove inazig-zagged Get thearmsandshoulders loose Give game afew options for afun Divide into two teams 5-10 yards Have players walkthrough the and allow theplayers to choose apart, first apart, team to finishwins Review theconcept ofleading Coach cancalloutthespeeds DETAILS DURATION Work onyour favorite plays Review concepts like grasp Focus onrunningthrough pathway every third step accuracy before starting Use TrueSport Recovery going atafaster pace with good mechanics in any random order the receiver Lesson #2 thecatch 30 Minutes 10 Minutes 10 Minutes 10 Minutes 5 Minutes 5 Minutes 5 Minutes Intro 87 STAGE 42 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm MULTI-STEP APPROACH APPROACH MULTI-STEP Description: of six and 12 steps between take on a tee, Starting with a football the ball and kick it forward. approach mechanics to proper THROWS TRUNK ROTATION Description: shoulder-width Plant feet a partner. from across Line up 5 yards planted, feet your keeping While forward. apart and point both feet partner. your to the football throw as you torso your rotate FLAG TAG CORNERS FLAG TAG Description: your When flags pulled. your not get is to The object of the game remain in their hand and can it must hold the player flag is pulled, flag second When a player’s flag is pulled. until their second playing and try and pull the flags of other in place must stay they is pulled, set to encouraged is “it.” are Everyone Coaches running by. players the activity. for boundary areas R R R Zone Neutral Neutral 15 yards R R R 15 yards Below are a few drill diagram examples for this practice plan. Every drill is explained in the glossary at the glossary in is explained drill plan. Every practice this for examples drill diagram a few are Below of this guide. the back PRACTICE PLAN 12: DRILL INDEX PLANPRACTICE 12:

FOOTBALL DEVELOPMENT MODEL

PLAYER PROGRESSION GUIDE

STAGE 3 DEVELOP AND ACHIEVE

Overview Developmental Checklist Skills Practice Plans STAGE 3 DEVELOP AND ACHIEVE

Flag Modified Games 91 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Using this guide Reminder: Throughout this Player Progression Guide, you’ll find drills. You can find descriptions of these drills You can find find drills. you’ll Guide, Progression this Player Throughout 231. on page in the glossary WHAT IS DEVELOP IS AND ACHIEVE? WHAT a in against others compete fun, to learn and skills sport-specific understand begin to Athletes game such as tackle football or a modified flag Whether through environment. challenging their mistakes. from and learn concept within a team can work at this stage children Tackle®, Rookie are this age at Players stages. as in earlier important used as frequently but is not remains play Free during both of their strengths matchups cognizant it’s important manage so more to and weaknesses, and in games. practice to lead can which often confidence, will lose consistently who is overmatched player skilled A less may matchups exploit to skills who is allowed refined with more a player giving up the sport, while against someone of equal as he or she would as rapidly but is not improving success gain regular size, strength and talent. skills the underlying game. While begin the tackle some players where This also marks the stage to progressing the basics before covering begin by always years, in previous been introduced have possess they must show football just starting tackle out in athletes Young contact. player-on-player and contact controlled to progressing bags before skills against air and soft-sided the required fullultimately contact. 92 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3    Cognitive – Affective      Football Movement    Kicking andPunting(usingadevelopmentally appropriate-sized ballorfootball) driven through thehandsandinto theopponent   precontact  Blocking   postures for contact  Flag PullingandTackling    Receiving (usingadevelopmentally appropriate-sized football)     Passing (usingadevelopmentally appropriate-sized football) Each athlete should beable to perform thefollowing skills: These checkpointsare basedontheCORE technical skillareas oftheFootball Development Model. STAGE CHECKLIST DEVELOPMENT Understand more complex rules ofgameplay Demonstrate improved decision-making ability Set realistic goals for improvement Adapt speedofmovement to theneedsofcompetitive scenario Maintain balance indifferent bodyorientations Fluidly transition into aroll from anuprightmovement skillandreturn to theoriginalmovement skill Demonstrate efficientbackward movement directions in varying Perform lateral shuffle inmultiple directions withfluid movement, keepingthehead level andhips low Punt aballmore than15yards Place-kick withaccuracy more than10yards With arunningapproach, ballinthe airmore kickastationary than15yards Transition weight through thefeet andlegs, rocking forward asthehipsuncoil withforce Use abrace step andpopstep to establishpositionandpower From a2-pointstance, transition from asprintto choppy short, steps to abalanced stance Describe andexplain ClampandIron Grip, grasps for postconnection intackle situations Demonstrate shoulder andhelmetplacement accuracy incontact situations Demonstrate fluid deceleration mechanics(lowering hips,bendingknees,choppy steps) into proper Demonstrate continual directional movement through thecatching action(runthrough thecatch) Catch aballthrown above thehead,atchestlevel andbelow thewaistwhile moving Catch 7outof10accurately thrown ballswithhandsonlywhile runningaspecified route Throw for distance withaccuracy (15+yards) (<10 yards) Accurately throw 7of10passesleading withthefootball theirpartner duringaroute pattern Throw overhand withamediumtrajectory 10-20 yards indistance usafootball.com/fdm

93 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athlete can stand in a proper throwing position with a slight bend in the knees, hips dropped with a slight bend in the knees, hips dropped position throwing in a proper can stand Athlete lean and slight forward Drills to SupportDrills to Grip Drill in the Middle Meet the Heels Hips Inside Plant Throw Cross – Throw Snap – Catch Position Ball Carriage to Drop 1-Step Drop 3-Step – Throw – Drop Snap – Catch in the Grass the Hips, Cleats Drop Posture, KPI(s): Neutral •  pointing at the target • Lead shoulder bend the knees the hips, don’t • Drop be on instep should • Weight on drop • Maintain posture SupportDrills to Standing Position Hip Flips from Shuffle Lateral Hip Flips from Right and Left to Spot Throws 5-Yard Slants 5- and 10-Yard Fades 5- and 10-Yard Drops Base, Ball Carriage, KPI(s): Grip, the ball and on the laces with fingers football grip an age-appropriate can properly • Athletes in both hands secured properly bend arm at a 90-degree is up with the • Nose of the football the ball and the palm of the hand between of space • One finger and stable the sternum to central position is relaxed, • Ball carriage drop taking a 3-step grip and base while can maintain proper • Athlete POSTURE a the hips, having dropping motion begins. Gained by as the throwing posture neutral A comfortable at the waist. forward slight lean bend in the knees and a very gentle PASSING – SKILLS – KPIs AND PASSING TACKLE MODIFIED  FLAG GAME-TYPES Performance has Key of the progression Each step progression. the Passing skills that build are Below can be found passing. Drill descriptions and improve train (KPIs) and drills that help coaches Indicators glossary. in this guide’s POSITION PRE-PASS base from a solid motion beginning. Creating the throwing arm position prior to grip and The body, with a firm grip on the ball. at chest, apart, width centered ball shoulder feet having by throw which to 1 2 94 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 4 3 The bodypositionandfollow through after theballisreleased. FINISH throughout thethrowing motion. The movements thatmake throw upasuccessful andtheabilityto coordinate thosemovements THROWING MECHANICS Split-Leg Throws Straddle theLine Don’t Cross theLineDrill(moving forward onthrow, decelerate withbalance) Towel Drills Thumb to Pocket Drills to Support • Snaptheshoulder attarget • Stabilityinthefinish • Backfoot finishes even orslightlybehindthefront foot • Front foot flatonthestride • Front toe to thetarget onfinish KPI(s): Balance, Deceleration, Stabilize Snap-Catch-Throw Rapid Fire Push-Pull Partner Throws (moving directly toward moves) in-line10yards partner partner apart, Lateral Partner Throws (moving parallel 5-10 yards add apart depth for mastery) Mirror DrillandThrow Mirror Drill(keep pre-pass position) Trajectory Throws (1-2-3) Single-Leg Turn-Throw Right/Left(emphasizebalance andstability) Trunk Rotation Throws Arm Slaps/Hugs Arm Flaps(internal/external rotation) Palms UpSmallArmCircles to Large ArmCircles (clockwise andcounter-clockwise) Horizontal “L” to Vertical “L” Drill Drills to Support • Handsandelbows mirror eachotheronseparation • Don’tlock outthefront knee • Backfoot should finish even withfront foot (orslightlybehind) KPI(s): Fluidity, Separation, Symmetry, Movement usafootball.com/fdm 95 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athletes can perform the stage-appropriate fundamentals of footwork literacy (i.e., walking, (i.e., fundamentals literacy of footwork the stage-appropriate can perform Athletes jogging, sprinting) Athlete can perform the stage-appropriate fundamentals of body and arm-hand placement the stage-appropriate can perform Athlete efficiencies KPI(s): Stance, Start, Tempo, Balance, Top of the Route Top Balance, Start,KPI(s): Stance, Tempo, •  • Arm-appropriate motions include aligning with lower body activity, proper hip drive, thigh hip drive, proper body activity, aligning with lower motions include • Arm-appropriate control body and stop-and-go the ground to parallel and running various orientations and changing tempo actions while • Individuals can perform pathways hip/arm/ and body lean appropriate strike, foot actions using proper • Individuals can perform with acceleration body mechanics associated steps) hips, bending knees, choppy mechanics (lower deceleration • Can demonstrate SupportDrills to Start and Go Stance, Curved Pathway Pathways Zig-zag Speed Accelerating Speed Decelerating Pathway Lateral Get Up and Go Multi-Directional Dual Leg Dominance Drill TOR Drills Stem Play Free Area Constrained 3-on-3 Long Arms Radius, Catch KPI(s): Position, •  body positioning appropriate for allowing spatial awareness, includes literacy • Physical and hand positioning the ground to positioning (parallel) with arm-appropriate • Can perform at various orientations efficient hand perpendicular arm placement, and/or parallel to relating awareness • Shows awareness orientation and dexterity RECEIVING – SKILLS AND KPIs TACKLE MODIFIED  FLAG GAME-TYPES has Key of the progression step Each progression. the Receiving skills that build are Below Drill receiving. and improve train (KPIs) and drills that help coaches Indicators Performance glossary. in this guide’s can be found descriptions FEET/FOOTWORK the for positioned appropriately are the feet making sure up by the ground body from the Preparing the catch. and after during, in preparation, help position the body to the feet Using catch. HANDS a successful catch. complete to hands and arms and positioning the fingers, Preparing 2 1 96 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 4 3 correct position. ball-carrying Movement through andfollowing thecatch. Transferring thefootball from catch to tuckandassuming FINISH the bodyinvariousorientations. Tracking thefootball through theairandinto thehands.Learningto focus through distraction andwith VISION Clockwork Progressive RTC Drills 5 Points of Pressure Outside Arm Catch, Wrap andGo Catch, Step andWrap Drills to Support • Athletes should beable to transfer thefootball, securingitinacradle positionineitherarm •  KPI(s): Secure, Transition, RunThrough Catch Colored ChalkFootballs Colored BallDrill(tennis ball,racquetball, etc…) Pat andGoDrill Over theShoulder Progressive Turn and Catch Drills to Support • Displays theabilityto track thefootball inflight • Athlete canlocate ballinflightadequately, judgingits depth anddistance. KPI(s): Locate, Focus, Track High BallDrill Long ArmDrill 5-yard QuickGame(hitch, slant,in,out) 10-yard Intermediate Game(dig,curl,speed-out) Catch andStep Drills to Support football withtheeyes andsecuringthefootball withbothhandsand/or arms Athletes canperform thestage-appropriate offinishingthecatch, catching the fundamentals usafootball.com/fdm 97 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Drills to SupportDrills to the Cone Touch 5-10-5 Drill Weave Slalom Drill Diamond Agility Game Deer Hunter and Sprint Reaction Move Run-Shuffle-Run game Army/Navy Tackle Zombie Tag Position Angles Contact Height, Dominate Drop Placement, Foot KPI(s): Balance, contact for in preparation maintaining footwork base while a strong keep to • Able contact proper initiate to time changing levels appropriately to • Able is imminent when contact alignment postural strong • Demonstrates Opponents Scan for Height and Speed, Approach of Direction, KPI(s): Change speeds and at multiple directions fluidly in multiple move to • Able skills in a variety of body positions movement execute to continue to • Able with a target contact maintaining eye while obstacles navigate to • Able line of sight objects within among multiple from target the identify to • Able W-Drill Pong PREPARE to placement foot body positions with proper the correct to tracking from transition The ability to being made. on the type of tackle dependent contact for up-coming either pull a flag or FLAG PULLING AND TACKLING – SKILLSFLAGKPIs AND TACKLING PULLING AND TACKLE MODIFIED  FLAG GAME-TYPES progression the stage, this For progression. and Tackling the Flag Pulling skills that build are Below these skills. and improve train (KPIs) and drills help coaches Indicators Performance Key has steps, glossary. in this guide’s can be found Drill descriptions TRACK and scheme, leverage consideration into the ball-carrier with speed – taking to get The ability to the tackle. pull a flag or make to – in order blockers 2 1 98 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 4 3 with generating controlled power. The abilityto generate force through thefeet andinto theground, providing sustainedpressure along ACCELERATE leading to adominant positionand,eventually, aproper tackle orflagpull. Through preparation andproper technique, defenders cantake theadvantage from thefirst touch, CONNECT Cone JumpsLateral Cone Jumps Bag Drive Gear Runs Drills to Support • Canproduce force into theground againstanopponent’sresistance • Keep feet inapositionto accelerate from awide varietyofbodypositions KPI(s): Cleats intheGround, LegDrive Body Lock Arm Clamp&Iron Grip Partner Knee Tag Switch Tag Partner Tag Drill Cops andRobbers Football Flag Tag Corners Drills to Support • Shows heabilityto place theshoulder accurately intimeandspace • Shows theabilityto grasp aflagoffofmoving target while moving themselves KPI(s): InitialGrasp Accuracy (Flag),InitialShoulder Accuracy (Tackle) Jump andLand(Horizontal) Jump andLand(Vertical) Jump andLand(From aBox) Zombie Tackle Running Drive Two-Step Drive Hop Guesser Drills to Support usafootball.com/fdm 99 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Tighten the Clamp, Dominate to the Deck the to Dominate KPI(s): Tightenthe Clamp, is established as control body position, squeezing tighter better achieve to • Continues the to way an opponent all the to connected of staying the understanding • Demonstrates ground SupportDrills to Game Army-Navy Minnows and Deer Hunter/Sharks FINISH motion. the kicking completes that and follow-through The drive 5 100 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 Triangulate KPI(s): Stance, Start, Defender these skillscanbetaughtto any offensive positionengagingincontact. Contact System, whichisavailable atfootballdevelopment.com/contact-system. Please note that This Stage 3skillprogression andfootwork includes baseblocking from fundamentals USA Football’s can befound inthisguide’s glossary. Performance Indicators (KPIs)anddrillshelpcoaches train andimprove thisskill.Drilldescriptions Below are skillsthatbuild theBlocking progression. For thisstage, theprogression steps, Key GAME-TYPES FLAG MODIFIED TACKLE ANDKPIs –SKILLS BLOCKING Brace Drills to Support Pop Triangulate KPI(s): Stance, Start, Defender C.U.F.F. progression (seenext page) to displace opponents. next, players mustinevitably get to aproper contact position. Blockers mustwork through the Whether coming outofatwo- orthree-point stance ormoving downhill from onelevel to the BLOCKING INSPACE on aninside run. required to achieve vertical and/or lateral displacement andopenahole for theball-carrier withproperStarting steps offthesnap, blockers quickly progress through themechanics BLOCKING ONTHELINEOFSCRIMMAGE •  • Able to transition from sprintto choppy short, steps withweight oninsteps Come to Balance Mirror Come to Balance Freeze • Uponreturning to balance, feet are intheground withweight ontheinsteps • Canperform apopstep steps –tight, short withtheinstep ofthefoot •  •  • to contact Able to transition from choppy short, steps to abalanced 2-pointcoil positionprior Footwork alignsthehipsto theinside earofthedefender Can perform abrace step, whichputstheblocker inanoptimalcontact angle. to theside oftheobjective orassignment Can triangulate opponentsofftheircenter line–player’s noseto opponent’seye/ear outside hips Can widen toes priorto contact to allow thehipsto uncoil. Toes outside knees,knees usafootball.com/fdm

101 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm

Form a triangle with the feet, legs and torso – knees inside the ankles and hips the ankles – knees inside and torso legs with the feet, a triangle Form knees the inside •  the insteps through be distributed to weight turned slightly out allowing • Toes and hips knees bending at the ankles, by of gravity, the center • Lower spine neutral tilt with the lower a slight forward have • The upper body should ahead straight • Eyes and not visible together close the elbows of the body with • Carry the hands out in front view rear from to parallel should 4-6 inches, forearms be carried off the body around should • Elbows the sky point to and thumbs should the ground as the forward rocking and legs, the feet up through their weight transition • Athletes the opponent the hands and into through is driven and force hips uncoil and out down knees go forward, rolls • As weight through • Hips come the the fit stage, to transition the back as they not arc does that the blocker • Ensure be neutral neck and back should Long Jump Teeter Fire Foot to Teeter C.U.F.F. BLOCKING PROGRESSION BLOCKING C.U.F.F. Fit Uncoil, up the Coil, make and Finish. stands for steps progression These progression The C.U.F.F. control. with maximum force maximum achieve to player a allows blocking to approach systematic COIL an or mirror multi-directionally move to that is necessary posture pre-contact The foundational of body control. degree and the greatest with optimal power contact deliver and to opponent in space Guard KPI(s): Base, Condense, Base Condense Guard Drill Core Support Drills to Fire Iron UNCOIL the densest out through the arms and focused of the hips into the uncoiling from Energy is transferred of the opponent. surface the contact partthe palm and into of Hand Placement Proper Grounded, the Hips with Cleats KPI(s): Extend Ball Support Drills to Wrecking 2 1 102 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 Drills to Support KPI(s): Close, Climb, Fast Feet Dowel Lift KPI(s): LongArms,Elbows In,ThumbsOut FIT 4 3 Securing control ofanopponentafter initialimpactinorder to execute thesituationalobjective. FINISH full extensionfit meansthearmsare when at contacting theopponent. developmentfuture stages, newblocking fitsare available, includingBridge andBuckle. APillar For thisstage ofdevelopment, Pillaristherecommended blocking fit.Asaplayer progresses to BLOCKING FIT: PILLAR The strike orinitialcontact delivered onto anopponent. King oftheRing to Finish Fit breast plate below thenipples • Onthestrike, thumbsrotate outward withcontact landing onthelower corner ofthe • Keep steps andtight,aslong short steps leave defenders vulnerable to beingthrown Use ajabstep andpopstep to achieve• verticaldistortionandprevent getting crossed over front allowing thehipsto drive power, remaining square to thetarget • Allprinciples ofcontact apply:feet grounded andbehind thecenter ofmass,handsin Come to Balance Fit to Uncoil Fit Coil to Fit Drills to Support • Players strike withthehands,utilizingdensest ofthepalm part Able to• strike thebreastplate to disruptanopponentby altering theangle oftheirspine skeletal structure to serveasapillar • Able to rotate thumbsoutat45degrees alsorotates theelbows down, allowing the - - steps to eliminate extra space Once contact issecured, blockers close thehips,thenclimbinby takingsmall usafootball.com/fdm 103 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm • Show proper lean and balance when approaching a stationary ball to kick a stationary ball to when approaching and balance lean proper • Show varying a stationary successfully distances ball from approach • Ability to Drill (punting) Line Approach Straight connection through point • Maintain vision on contact contact through swing leg • Show a point on the shoelaces with ball from • Connect kick on place its center with ball slightly below • Connect of the ball on punts with the center • Connect at the point of contact locked and knee are • Ankle Drills Plant Foot Dots Drill Contact Drill and Mold Catch Drill Drop Kneeling Drill and Drop Walk KICKING AND PUNTING – SKILLS AND PUNTING – KICKING KPIs AND TACKLE MODIFIED  FLAG GAME-TYPES has of the progression step Each and Punting progression. the Kicking skills that build are Below kicking and punting. and improve train and drills that help coaches (KPIs) Indicators Performance Key PREPARE foot. the ball with the to making contact prior to and approach The stance Body Position KPI(s): Footwork, Kicks Approach Support Drills to Two-Step Multi-Step MECHANICS CONTACT The ability to and at the point of contact. up to up a successful kick/punt that make The movements motion. the kicking/punting throughout these movements coordinate Point Strike Position, Foot Coordination, KPI(s): Eye-foot Support Drills to Kicking Punting Directional Directional Drill Lift 2 1 104 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 Extension Drills to Support Kicks KPI(s): LegSwing, Backswing FINISH Backswing Drills to Support Drill KPI(s): LegSwing, Backswing POWER 4 3 The drive andfollow-through thatcompletes thekickingmotion. longer distance and/or height. Using multiple muscles andleg speedto generate behindthekickinorder to strength achieve Leg-Swing LineDrillBalance • Hipsandshoulders square to thetarget linethrough finish • Follow-through up andthrough toward thetarget • Fluidmotionfrom first step through follow-through • Maintainbalance through contact Leg-Swing LineDrill Punt Return Tag Kick Return Tag • Generates force atthepointofcontact usafootball.com/fdm 105 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Awareness, Combination Movements Movements Combination Awareness, Get Up and Go Multi-Directional Balance Crossover Lateral Can skip and march with contralateral arm movement, linear arm movement linear arm movement arm movement, with contralateral Can skip and march the ground to with thigh parallel and hip drive arm swing) (nose-to-pocket linear arm movement arm movement, with contralateral Can skip and march the ground to with thigh parallel and hip drive arm swing) (nose-to-pocket RUNNING •  •  with body control and go stop to • Able successfully within drills tempo change to • Able pathways • Can run in various orientations and and hip/arm/ body lean appropriate strike, foot actions using proper • Can perform with acceleration body mechanics associated steps hips, bending knees, choppy mechanics: lowering deceleration • Demonstrates SHUFFLE LATERAL touching feet without and shuffle • Can gallop control go with body and stop both directions • Can shuffle changing tempo all actions while • Can perform mass with fluid movements center • a low keeping while action on balls of the feet Performs low and hips level keeping the head movement, fluidity and efficiency of increase to • Continues FOOTBALL – SKILLS MOVEMENT KPIs AND TACKLE MODIFIED  FLAG GAME-TYPES Performance skills. These skills, Key movement football develop help players drills to are Below movements. these physical for the foundation (KPIs) and drills will help lay Indicators GENERAL ATHLETICISM speed, stamina coordination, balance, such as agility, up athletes, qualities that make The physical and strength. Rolling, Sensory Falling, Hopping, Jumping, Shuffle, KPI(s): Running, Lateral Support Drills to March Pathway Skip Bound Flow Zig-zag Forward/Backward Stop-and-Go 106 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 Drills to Support Cone 180 Jump Hops Cone Jumps Rope Jumps Drills to Support Race Gallop Track • Continue to improve fluidityandefficiencyof this movement skill Can transition into aroll from anuprightmovement• skillandreturn to thatmovement skill • Cantransition from astandingpositionto aroll, rolling indifferent orientations • Canrolling instraight line FALL ANDROLL • Continuing to improve mechanicsasforce demands increase lower towards theground inacontrolled manner, maintainingspinalintegrity, chestup • Canperform theseactionswhile usingproper landingmechanics:kneesbent,hips • Canperform allactionswhile changingtempo force• Canjumpandhopwithvarying • Canjumpandhopindifferent directions (forward/back, side-to-side) Can leave • theground andlandononefoot while maintainingbalance andbodycontrol coordinated armswing, raising andlowering center ofmass • Canjumpandlandwithbothfeet leaving andtouching theground atthesametime, JUMPING ANDHOPPING Lateral Shuffle and Roll Reaction Three Player Roll andWeave Circle HipTurns Agility Ladder JumpLateral Agility Ladder JumpsForward Jumps andLandingsfrom aBox Jumps andLandingsto aBox COD Cone Weaves Lateral Shuffle and Roll Reaction Lateral Shuffle Drills to Support usafootball.com/fdm 107 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Diagonal Chop and Reach Chop and Reach Diagonal Lateral Touch 1-Leg Cone Tag Tracking Partner Tag Tracking Cross Partner Reach 1-Leg Balance Squat and Step Wall Push-Up and Roll roll and shuffle Lateral and Weave Roll Player Three the Line Touch 5-10-5 Run-Shuffle-Run Continued growth in ability to move in space, including directional awareness, identifying identifying awareness, including directional in space, move in ability to growth Continued in an object and maintaining balance visually track ability to and tempo, rhythms different body orientations different Combine foundational movement skills into movement transitions, for example: run to run to example: for transitions, movement skills into movement foundational Combine to skip gallop to hop, roll to skip, jump shuffle, SENSORY AWARENESS AWARENESS SENSORY skill vocabulary of movement development • Continued •  • Can execute tasks that combine multiple sensory skills multiple tasks that combine • Can execute conditions of sensory and efficient application skills in various growth • Continued MOVEMENTS COMBINATION •  transitions fluidity with movement increased • Demonstrate

Support Drills to Coordination Hand-Eye Gears Tag My Switch Support Drills to Track Race 108 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 Partner Agility Tag Crossover Ladder Steps Drills to Support AGILITY within football. Foundational movement skillsandskilldescriptors thatare inherent to alllevels andgametypes GENERAL PERFORMANCE GAME-TYPES FLAG MODIFIED TACKLE ANDKPIs MOVEMENT –SKILLS FOOTBALL •  •  STRENGTH ANDPOWER • Shows improved reaction timeandabilityto anticipate • Canrunaprescribed pattern withincreased accuracy andefficiency • Shows efficientbackward movement • Demonstrates chaseandavoid skills • Canperform foundational movement withappropriate spatialandtemporal awareness person-to-person contact Can maintainform andtechnique while meetingorexceeding the demands of proper load progression Can perform foundational movement skillsinabiomechanicallycorrect manner with Partner Knee Tag Agility Ladder InandOut Partner Mirror Drill Random Cone Jumps Quick Feet Reaction Agility Ladder JumpingJackFeet Agility Ladder Lateral Agility Ladder Run Building Agility 4 Building Agility 3 Building Agility 2 Building Agility 1 KPI(s): Agility, andPower, Strength StaminaandSpeed usafootball.com/fdm 109 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Get up, Chop, and Go Chop, Get up, Flying 20 or 30 Drill Weave Slalom 1-Leg Cone Touch Lateral Lateral Touch 1-Leg Cone Chop and Reach Diagonal Plank Hand Tag Partner STAMINA AND SPEED AND SPEED STAMINA and practices of competitive skills within the context perform repeatedly • Ability to games without undue fatigue play of higher-level demands with the increased this ability • Demonstrate manner with correct skills in a biomechanically movement foundational • Performs tempo to increases scenario the needs of the competitive to adapt tempo ability to the • Demonstrates field positions on the of different within the context specific apply to as they non-linear running mechanics game-related, • Introduces positions

Cones Cone with Support Drills to the L-Drill Sprints Circle-Around Backpedal W-Drill X-Drill Partner Mirror Hands Push Mirror SupportDrills to Reach Walkout Wall Partner Balance Squat lunge Squat 1-Leg Reverse Lunge Various Plank Drills Dog Plank Bird Lifts Pushups Various Head Roll Crawl Crawl and Crab Bear Push-Up 110 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 1 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(2minutes) PointsFive ofPressure FOOTBALL MOVEMENT (8 minutes) Stance Start-and-Go RECEIVING (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary yards) (2minutes) Trunk Rotation Throws (5and8 PASSING Lateral Shuffle and Roll (4minutes) Bear Crawl (4minutes) (2 x10yards) Lateral Shuffle (2x10yards) Stretch (2x10yards)(2 x10yards) Straight LegMarch Hamstring (2 x10yards) Quad Stretch andReach Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Teamwork Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Practice turningrightandleft Emphasize athletic two-point Go slow untiltheplayers feel target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Working mobility, strength comfortable withthedrill Use TrueSport Teamwork Start withfeet squareStart to Loosen upthearmsand stance witheven weight Shoulder pointed atthe Shoulder pointed atthe Focus onballcarriage distribution position before the target shoulders Lesson #1 and core 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 111 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes Pillar fit posture, offset target posture, must extend with arms must extend heels flat, spinal posture Come to balance, contact contact balance, to Come Use the Pillar fit in this drill Tight hips wind-up, arms, no Controlling the head and neck Controlling position, smooth rolling action position, smooth rolling Focus on a great stance, use the stance, a great on Focus DETAILS DURATION DETAILS Ability to sink hips while keeping keeping sink hips while Ability to usafootball.com/fdm ACTIVITY 2-Point 2-Point Coil to Fit (4 minutes) Learning to Fall (4 minutes) (4 minutes) Fall Learning to (3 minutes) Breakdown (4 minutes) Near Foot to Swoop Rip (4 minutes) (1 minute) Transition BLOCKING 3-Point Coil to Fit (5 minutes) PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 1 (CONTINUED) 112 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 1:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at Fit to Uncoil Drill (fully uncoiled, to Uncoil proper Drill(fully fitand archFit intheback). thedrillinaposture similarto the densest ofthepalm.Finish part toward theground. Strike thepadded pole oryour with partner surface andthumbsrotate outward andelbows turndown andin As you uncoil, your handsandhipsascend toward thestriking uncoil. fully Move your kneesdown andout,whichallows your hipsto uncoiling your hipswhile maintainingweight on your insteps. Hands carriedinproper guard posture. Rock forward (teeter), padded pole orpartner, away from arm’slength thepole. afull Align ina2-pointCoil withfeet parallel inthecenter ofthe Description: FIT TO 2-POINT COIL ready to react. hips. Knees over toes. Bringthehandsupinarelaxed positionand the knees,keeping thechestoutandspineinline.Shoulders over line andcreate alarge surface area. Think “proud chest.” Bendat the ballsoffeet. Players extend theircheststo get thespinein them shoulder-width Weight apart. isbalanced, andpressure ison correct position.Setasolidbaseby stomping thefeet and setting commands. Stop after eachcommand to checkthatplayers are in Have players standinrows and move uponthecoach’s verbal Description: BREAKDOWN yourself ahug.Perform inacontinuous motion. arms forward andwrap themaround your chestlike you are giving sides ofyour torso to openyour chest,thendramatically bringyour Keep armsstraight andfeet stationary. Swing armsbehindthe Description: ARM SLAPS/HUGS usafootball.com/fdm 113 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 114 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 2 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Hand-Off Relay (4minutes) FOOTBALL MOVEMENT Zig-zag Pathway (4minutes) RECEIVING (2 minutes) Trajectory Throws (1-2-3) 3-step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (4 Run Scatter Agility Ladder (4minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Knee Skips(2x10yards) Straight LegBounds(2x10yards Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Teamwork Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Focus onhandandarm-position and high(3)angles oftrajectory Display bodycontrol whenrun- tempo withmovement changes Focus onballcarriage position Loosen uparmsandshoulders speed, coordination, andbody Emphasize low (1),medium(2) target-feet parallel to target target-feet parallel to target Focus onquickness,foot Drop-cross-plant andthrow Be sure to mixinchange of ning inzigzagorientations Start withfeet squareStart to Use TrueSport Teamwork Shoulder pointed atthe Shoulder pointed atthe before rotating the target awareness Lesson #2 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 115 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

round for power for the Pillar fit accelerate finish accelerate Tie a into rip and shoot control of head and neck control heels down, spinal posture heels down, Make sure the back doesn’t the back doesn’t sure Make Learn to hinge at hips, spinal hinge Learn to posture, using hip – not legs - using hip – not legs posture, Control of hips to find ground, find ground, of hips to Control Sinking the hips while keeping keeping Sinking the hips while smooth motion, target accuracy, accuracy, smooth motion, target DETAILS DURATION DETAILS Emphasize uncoiling the hips, use the hips, Emphasize uncoiling usafootball.com/fdm ACTIVITY 3-Point 3-Point Coil to Fit (3 minutes) Learning to Fall – Forward – Forward Fall Learning to (4 minutes) and Backward Breakdown (2 minutes) Shoot (4 minutes) Only) (Tackling Up Tackle Pop (4 minutes) (1 minute) Transition BLOCKING Fire Drill (4 minutes) PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 2 (CONTINUED) 116 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 2:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at clockwise andcounterclockwise, gradually makinglarger circles. palms openandup, facingthesky. withsmallcircles Start both to shoulder height.Move your armsinacircular motionwithyour While standingstationary, keep your armsstraight andraise them Description: CLOCKWISE) ANDCOUNTER (CLOCKWISE CIRCLES ARM PALMS LARGE TO UPSMALLARMCIRCLES This ensures theirheadsremain looking forward witheyes up. air. Players shoutoutthenumberbefore hittingthebag. in front ofthebagsandhold upanumberwhile players are inthe As players understand how to engage theirhips,coaches can stand uppercuts to generate power, landingonthebagorsoftsurface. explode up andoutward, uncoiling thehipsandthrowing two to setthehips.Oncoach’s second command of“shoot,” players On thecoach’s first command of“sink,” players bendatthewaist attheside.Hands andarmstart no power cancome from pushing offtheground. Backisstraight. soft objectto serveasalandingspot.Toes are pointed backsothat Line players upontheirkneesinfront ofahalf-round bagorother Description: SHOOT remain parallel withnolong steps. shouldn’t come offtheground. Steps are andtight.Feet short moving atennis ballbackandforth between your hands.Feet advance forward 5yards choppy withshort, steps (foot fire) while Begin inaproper 2-pointcoil posture. Onthecoach’s command, Description: FIRE DRILL usafootball.com/fdm 117 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 118 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 3 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Three Player Roll and Weave (3 minutes) minutes) (3 Weave and Roll Player Three (Punting) (3minutes) Straight LineApproach Drill KICKING ANDPUNTING Sharks andMinnows (3minutes) RECEIVING 5-10 Yard SpotThrows (4minutes) 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING Gear Runs(5minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring (2 x10yards) Quad Stretch andReach Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Hydration Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget Avoid beingtagged by employing DETAILS DURATION Review runningmechanicsprior Encourage players to work asa Plant your feet shoulder-width Focus onballcarriage position target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Use TrueSport Hydration Loosenupthearmsand Maintaining balance ina Shoulder pointed atthe Shoulder pointed atthe to starting theactivity to starting apart, drop yourapart, hips unit, get aflow going stationary position stationary zig zagpathways before rotating shoulders lesson #1 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 119 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

posture vertical space uncoil the hips uncoil contact posture contact accelerate finish accelerate are fully are extended through movement through together off movement off movement together motion, target accuracy, accuracy, motion, target hip sink, spinal positioning Keeping the hips up means Keeping Try this drill from the 3-point this drill from Try Tie correct foot and shoulder and shoulder Tie foot correct Shoulder stability, bend knees, stability, Shoulder Tie a smooth into rip and shoot and to assigned leverage, close close assigned leverage, and to DETAILS DURATION DETAILS Throwing the head back can help Throwing Use the Pillar fit, make sure arms sure Use the Pillar fit, make Focus on near hip, staying patient staying on near hip, Focus postural strengthpostural and positioning usafootball.com/fdm ACTIVITY Fire Drill (4 minutes) Come to Balance Fit (3 minutes) Bear Crawl (2 minutes) (2 minutes) Walk Crab only) (Tackling Up Tackle Pop (3 minutes) Near Shoulder Near Foot, (3 minutes) (1 minute) Transition BLOCKING Fire (3 minutes) Foot to Teeter PREP FOR CONTACT PULLING AND TACKLING FLAG Near Hip (4 minutes) TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 3 (CONTINUED) 120 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 3:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at yourself ahug.Perform inacontinuous motion. arms forward andwrap themaround your chestlike you are giving sides ofyour torso to openyour chest,thendramatically bringyour Keep armsstraight andfeet stationary. Swing armsbehindthe Description: ARM SLAPS/HUGS both handsto theball-carrier’snearhip. near foot, nearshoulder technique, coming to astop by touching cone, thedefenders Swoops inandestablishleverage through the players move toward adesignated cone. Astheplayers nearthe standing opposite ofeachother. Onthecoach’s command, thetwo Set cones inadiamondshapewithball-carrieranddefender Description: NEAR FOOT, NEARSHOULDER regain balance. power andtransfer to afoot fire, choppy takingshort, steps to From thiscoiled position,usetheuncoiling ofyour hipsto generate make sure you continue to pushthemoutandactivate your glutes. feet. While your kneesmove forward anddown toward theground, Displace your weight forward from your heelsto theballsofyour heels andslightly arch your lower backsothatyour torso isupright. Bend your kneesinanathletic stance, place your weight inyour Description: FIRE FOOT TEETER TO usafootball.com/fdm 121 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 122 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 4 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(3 minutes) (3 Center-QB Exchange Drill FOOTBALL MOVEMENT Self-Catch (2minutes) RECEIVING and Fades 5-10 Yard Slants 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING Get Up, Chop, andGo(2minutes) 180 JumpSquats(2minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Hydration Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Focus onballcarriage position target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Focus ontwo-foot landing Use TrueSport Hydration Start withfeet squareStart to Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe Emphasis onmovement Focus ontracking and Focus onposture and Work withapartner catching theball before rotating follow-through transitions thetarget technique shoulders lesson #2 20 Minutes 4 Minutes 2 Minutes 7 Minutes Intro 123 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

to tackle to and down the strongest close verticalspace close ensure proper width proper ensure hip sink, spinal posture hip sink, spinal posture and to assigned leverage, and to Do not target the midline, Do not target tag with good contact posture contact tag with good that’s where opponents are opponents are that’s where and level, bend knees, hip sink bend and level, Adjust speeds accordingly to to Adjust accordingly speeds maintain leverage, square up square maintain leverage, Focus on the blockers base to base to the blockers on Focus Shoulder stability, bend knees, stability, Shoulder always keep leverage advantage leverage keep always circular motion as the feet go up go motion as the feet circular DETAILS DURATION DETAILS Spinal posture, ability to stay square stay ability to Spinal posture, Make sure the ball continues in a the ball continues sure Make Focus on near hip, staying patient staying on near hip, Focus Maintain leverage, laser focus, quality laser focus, Maintain leverage, Maintain posture, deep knee bend, knee bend, deep Maintain posture, usafootball.com/fdm ACTIVITY Near Hip (3 minutes) minutes) (3 Man Rabbit Two Only) Run & Gather (Tackling (3 minutes) (1 minute) Transition Fire Drill (3 minutes) Elevator Drill (1 minute) Drill (1 minute) Elevator Monkey Walk (2 minutes) (2 minutes) Walk Elephant Come Come to Balance Fit (3 minutes) Coil to Fit (4 minutes) BLOCKING PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 4 (CONTINUED) 124 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 4:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at pursuit angle to catch therabbit. gets to theendzone.Discussimportance ontakingaproper The goal isto have thedefenders catch therabbit before he/she the sideline toward theendzone. out inthemiddle ofthefield. Have the rabbit beginrunning down line atthe50-yard line(therabbit). Have allotherplayers spread cones ormarkers along thesideline. Have oneplayer ontheside - Angle ofPursuit isalsocommonly called Rabbit “The Drill”–Setup Description: ANGLE OFPURSUIT(THERABBITDRILL) rotate your torso asyou throw thefootball to your partner. and pointbothfeetapart forward. While keeping your feet planted, Line up5yards across from apartner. Plant feet shoulder-width Description: ROTATIONTRUNK THROWS both handsto theball-carrier’snearhip. near foot, nearshoulder technique, coming to astop by touching cone, thedefenders Swoops inandestablishleverage through the players move toward adesignated cone. Astheplayers nearthe standing opposite ofeachother. Onthecoach’s command, thetwo Set cones inadiamondshapewithball-carrieranddefender Description: NEAR HIP usafootball.com/fdm 125 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 126 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 5 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(4 minutes) 2-Step Approach Kicks KICKING ANDPUNTING Hot Potato (2minutes) RECEIVING 2-Man Concepts (4minutes) 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING Position Tag (5minutes) Run-Shuffle-Run (3minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring (2 x10yards) Quad Stretch andReach Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Sportsmanship Lesson1 Sportsmanship (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Rotate groups of3withakicker, Start withtwo receiversStart onthe Focus onballcarriage position same side ofthe quarterback Emphasis onquickcatch and Have players afootball carry target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Use yard markers orcones Start withfeet squareStart to Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe holder andreceiver during theactivity before rotating quick release thetarget shoulders 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 127 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

accelerate finish accelerate ‘dig’ for position for ‘dig’ performing the drill performing 2-and 3-point stance positioning, arm clamp connected to the bag to connected motion, target accuracy, accuracy, motion, target Perform the drill from a the drill from Perform acceleration finish, stay finish, acceleration Shoulder accuracy, head and head accuracy, Shoulder neck positioning, arm clamp, neck positioning, arm clamp, Attempt to use a shield when use a shield to Attempt Shoulder accuracy, head and neck head accuracy, Shoulder Tie a smooth into rip and shoot get broken down by teammate, teammate, by down broken get Maintain strong posture, do not not do posture, Maintain strong DETAILS DURATION DETAILS Ensure the hips drive the hands in the hips drive Ensure this drill, don’t just move the arms just move this drill, don’t usafootball.com/fdm ACTIVITY (1 minute) Transition Fire Drill (3 minutes) Pummeling (4 minutes) Pummeling (4 minutes) Only Tackling Only) (Tackling Up Tackle Pop (3 minutes) Standing to Thigh & Drive Kneeling Only) (Tackling Thigh & Drive (4 minutes) (Tackling Thigh & Drive 2-Step Only) (3 minutes) BLOCKING (3 minutes) Core Iron Fit Balance to (4 minutes) Come PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 5 (CONTINUED) 128 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 5:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at Continue thedrillfor 30to 90seconds. will applypressure to your left andright,going backandforth. outside your frame (keep your handsinyour midline).Your partner When your releases partner tension, do notlet your handsmove torso andinstep ofyour foot. wrist/forearm. Respond to pressure by stabilizingthrough your your disruptyou partner through lateral pressure appliedto your to keep your handswithinthemidlineofyour bodywithoutletting inaCoilStart positionwithapartner. Asthefocus partner, attempt Description: CORE IRON make thetackle. same shoulder technique, punchinghisarmsaround thebagto player approaches thecontact zone,heswoops inusingsamefoot, player takes two steps toward thebag,establishingleverage. Asthe a half-round bagorsimilarsurface. Onthecoach’s command, the Place acone afew steps away from acoach orteammate holding Description: THIGHAND DRIVE 2-STEP your partner. strides, usingproper throwing mechanics,throw theballbackandforthto target, feet shoulder hipsare widthapart, dropped. Withouttakingany Facing your throwing about5yards partner away, shoulders square to your Description: STATIONARY THROW usafootball.com/fdm 129 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 130 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 6 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

ac-rp n G ( minutes) (3 Go and Catch-Wrap FOOTBALL MOVEMENTS Globetrotter (2minutes) RECEIVING Routes (5minutes) 5-10 Yard CurlandCrossing 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING leg) each (10x Strides Balance Quick Feet Reaction (2minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Sportsmanship Lesson2 Sportsmanship (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Have asmany players aspossible DETAILS DURATION Also work oncontralateral arm Focus onballcarriage position Focus oncatching thefootball Catch theball withthehands target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow hold aballduringthedrill Start withsimulated snap Start TrueSport Sportsmanship first thensecure theball Start withfeet squareStart to Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe before rotating movement thetarget shoulders Lesson #2 20 Minutes 6 Minutes 2 Minutes 7 Minutes Intro 131 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 25 Minutes 2 Minutes 15 Minutes 15 Minutes

finish on top finish on connected to the bag to connected stay on a straight line a straight on stay body and cause turning the feet, not the arms the feet, Hold the core strong, do not let not let do strong, the core Hold obliques, to maintain posture obliques, to head and neck positioning, arm a covering while executing Try distance, maintaining balance maintaining balance distance, Ability to roll off the center line but off the center roll Ability to finish, stay connected to the bag connected finish, stay Fluid transitions of movement, no of movement, Fluid transitions clamp, torque for acceleration, stay acceleration, for torque clamp, upper body get out of ahead of lower out of ahead of lower upper body get flopping ability to go straight over go straight to ability flopping Shoulder accuracy, head and neck head accuracy, Shoulder neck positioning, arm clamp, torque for torque neck positioning, arm clamp, acceleration, stay connected to the bag, to connected stay acceleration, positioning, arm clamp, acceleration acceleration positioning, arm clamp, Use the core muscles, specifically the muscles, Use the core Precontact posture, shoulder accuracy, accuracy, shoulder posture, Precontact If struggling to hit the ball, reposition hit the ball, reposition If struggling to DETAILS DURATION DETAILS Tackling only. Shoulder accuracy, head and accuracy, Shoulder only. Tackling usafootball.com/fdm ACTIVITY Transition (1 minute) Transition Come to Balance Fit (3 minutes) Somersaults (1 minute) (1 minute) Somersaults 2-Step Thigh & Drive (3 minutes) Shoulder Shoulder Rolls (2 minutes) (2 minutes) Log Rolls Wrecking Ball (3 minutes) (3 minutes) Ball Wrecking (3 minutes) Core Iron Running Thigh & Drive (3 minutes) Standing Thigh & Roll to Kneeling (4 minutes) BLOCKING PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 6 (CONTINUED) 132 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 6:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at finished position. the throwing side andcomplete thethrow onbalance inthe step withthefoot onthenon-throwing side, plantthefoot of Simulating thelast2-steps ofa3-step drop, take across-over the target) to thetarget, withtheballinball-carriage position. withthefeetStart parallel (non-throwing shoulder pointed at Description: THROW PLANT CROSS outside-in to simulate theway aball-carrierruns. the finish.Asplayers show proficiency, move thebaginside-out or technique, puncharound thebagwithhis armsanddrives through player sprints to thebag,swoops inwith nearfoot, nearshoulder round bagorsimilarsoftsurface. Onthecoach’s command, the Place acone 7yards from acoach orteammate holding ahalf- Description: THIGH ANDDRIVE RUNNING Continue thedrillfor 30to 90seconds. will applypressure to your left andright,going backandforth. outside your frame (keep your handsinyour midline).Your partner When your releases partner tension, do notlet your handsmove torso andinstep ofyour foot. wrist/forearm. Respond to pressure by stabilizingthrough your your disruptyou partner through lateral pressure appliedto your to keep your handswithinthemidlineofyour bodywithoutletting inaCoilStart positionwithapartner. Asthefocus partner, attempt Description: CORE IRON usafootball.com/fdm 133 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 134 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 7 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(4 minutes) Multi-step Approach Kicks KICKING ANDPUNTING Clockwork Hands(3minutes) RECEIVING (3minutes) Push-Pull Partner Throws 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (5 Cone the Touch 5-10-5 (3 minutes) Agility Ladder -Lateral Jump Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring yards) Quad Stretch andReach (2x10 Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Nutrition Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Use yard linesifanagilityladder Focus onmakingadiamondwith Use somewhere between 6and Focus onballcarriage position your thumbsandindex fingers Keep thedistance consistent target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Start withfeet squareStart to Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe Use TrueSport Nutrition Use yard linesorcones 12 approach steps between partners is notavailable before rotating thetarget shoulders Lesson #1 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 135 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 25 Minutes 15 Minutes 15 Minutes

the Pillar Fit lift from hips lift from bag, finish on top bag, finish on to the bag, finish on top bag, finish on the to with good contact posture contact with good clamp, strong grip, generate generate grip, strong clamp, back. Maintain a neutral spine. back. Maintain a neutral Shoulder accuracy, head and neck head accuracy, Shoulder positioning, arm clamp, torque for for torque positioning, arm clamp, Ability to control hip spacing, arm control Ability to acceleration, stay connected to the to connected stay acceleration, Perform the Fit drill with Uncoil Perform to head and neck positioning, arm clamp,head and neck positioning, Precontact posture, shoulder accuracy, accuracy, shoulder posture, Precontact Extend the hips through the foot fire the foot the hips through Extend torque for acceleration, stay connected stay acceleration, for torque Maintain leverage, laser focus, quality tag laser focus, Maintain leverage, DETAILS DURATION DETAILS Don’t play on toes or hyperextend the or hyperextend on toes Don’t play usafootball.com/fdm ACTIVITY Transition (1 minute) Transition (3 minutes) Ball Wrecking Body Lock (4 minutes) Body Lock (4 minutes) Only) (Tackle Roll 2-Step (3 minutes) Fit to Uncoil (4 minutes) FitDowel (3 minutes) Running Roll (3 minutes) (3 minutes) Running Roll (4 minutes) Man Rabbit Two BLOCKING PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 7 (CONTINUED) 136 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 7: DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at finished position. the throwing side andcomplete thethrow onbalance inthe step withthefoot onthenon-throwing side, plantthefoot of Simulating thelast2-steps ofa3-step drop, take across-over the target) to thetarget, withtheballinball-carriage position. withthefeetStart parallel (non-throwing shoulder pointed at Description: THROW PLANT CROSS bag inside-out oroutside-in to simulate theway aball-carrierruns. the finish,landingon top. Asplayers show proficiency, move the technique, punchesaround thebagwith his armsandrolls through player sprints to thebag,swoops inwith nearfoot, nearshoulder round bagorsimilarsoftsurface. Onthecoach’s command, the Place acone 7yards from acoach orteammate holding ahalf- Description: ROLL RUNNING uncoil. the hipsto fully drill by teetering. Thekneeswillmove down andout,whichallows Distribute your weight onthedensest ofyour part palm.Beginthe proper triangularbase. elbows pointed to theground. Condense torso while maintaininga out atapproximately 45degrees. Fullyextend botharmswith Place bothhandsonapadded pole withthumbsrotated orpartner Description: UNCOIL FIT TO usafootball.com/fdm 137 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 138 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 8 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Outside ArmDrill(3minutes) FOOTBALL MOVEMENT Low BallDrill(2minutes) RECEIVING minutes) (5 Routes Playbook 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (6 Game Army-Navy Burpees (2minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Nutrition Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Create adefined playing area of Work onthrowing routes outof Focus onballcarriage position Builds strength andmuscular Builds strength target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Catch thefootball withyour approximately 15-20 yards Review thefive pointsof Start withfeet squareStart to Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe pinky fingers together before rotating the playbook endurance thetarget shoulders pressure 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 139 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

control posture control clamp, accelerate finish accelerate clamp, stay connected to the bag to connected stay hip sink, spinal positioning Precontact posture, shoulder posture, Precontact Precontact posture, shoulder posture, Precontact Precontact posture, shoulder shoulder posture, Precontact sink, ability to resist force and force resist sink, ability to Shoulder stability, bend knees, stability, Shoulder connected to the bag, finish on top the bag, finish on to connected the hips to fit. Use the Pillar fits. fit. Use the Pillar the hips to Shoulder stability, knee bend, hip stability, Shoulder accuracy, rip and shoot drills, arm rip and accuracy, arm clamp, torque for acceleration, acceleration, for torque arm clamp, strength, square stay the ability to accuracy, head and neck positioning, accuracy, Perform the drill using the Pillar fit Perform accuracy, head and neck positioning, accuracy, arm clamp, torque for acceleration, stay acceleration, for torque arm clamp, Perform the drill using the Pillar fit Perform Shoulder stability, spinal posture and spinal posture stability, Shoulder Move towards an opponent holding a an opponent holding towards Move long pad, Come to Balance and uncoil and uncoil Balance to pad, Come long DETAILS DURATION DETAILS usafootball.com/fdm ACTIVITY (1 minute) Transition 3-Point Coil to Fit (3 minutes) Bear Crawl (1 Minute) The Bear (2 Minutes) Push-Up Slaps-ies (2 minutes) Tight Tackle Angle only. Tackling (3 minutes) 2-Point 2-Point Coil to Fit (3 minutes) Come to Balance Fit (4 minutes) Running Drive (Tackling Only) (Tackling Running Drive (3 minutes) Only) (Tackling Running Roll (3 minutes) BLOCKING PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 8 (CONTINUED) 140 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 8:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at strike onthepad. your bodyasyour feet widen. Uncoil your hipsto initiate apillar you approach your coach orteammate. Transition your hipsunder quickly toward thetarget, transitioning to choppy short, steps as yards from thecoach orteammate holding ahandshield. Move inaposition-specificstanceStart (2-pointor3-point)5 to 10 Description: FIT BALANCE TO COME contact, butnobodygoes to theground. same foot, sameshoulder technique. Defenders drive through leverage withtherightorleft side, makingcontact withastrong command, thedefender progresses toward thebag,establishing to thechest.Theotherlineincludes thedefenders. Onthecoach’s player orcoach holds ahalf-round bag orothersoftsurface tight Set uptwo linesfive yards withaslightoffset.Inoneline, apart Description: Tackle Angle Tight finished position. the throwing side andcomplete thethrow onbalance inthe step withthefoot onthenon-throwing side, plantthefoot of Simulating thelast2-steps ofa3-step drop, take across-over the target) to thetarget, withtheballinball-carriage position. withthefeetStart parallel (non-throwing shoulder pointed at Description: THROW PLANT CROSS usafootball.com/fdm 141 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 142 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 9 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Partner Punts(2minutes) Catch andMold (2minutes) KICKING ANDPUNTING minutes) (2 Drill Ball High RECEIVING (4 minutes) 10-Yard Intermediate Game 3-Step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING (4 minutes) Three Player Roll andWeave minutes) (2 Tag Hand Plank Partner Bird Dog(2minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring yards) Quad Stretch andReach (2x10 Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Leadership Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Reach asfarforward aspossible Focus onballcarriage position Position theballfor thedrop target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow point withindex fingers and Catch theball atitshighest Focus onanaccurate drop Use TrueSport Leadership Alternate handsby giving “high fives” to eachother Three players form aunit Review ballcarriage and Start withfeet squareStart to Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe thumbs together before rotating arm mechanics thetarget shoulders Lesson #1 and step 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 143 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 25 Minutes 15 Minutes 15 Minutes

move them out move players compete players stay connected to the bag to connected stay pressure, special awareness pressure, to balance before striking. before balance to leverage, square up to tackle up to square leverage, work to move the opponent move to work arm clamp, acceleration finish acceleration arm clamp, Shoulder accuracy, head and neck head and accuracy, Shoulder Grip strength, with fight pressure Maintain leverage, square to target, target, to square Maintain leverage, Create a competition by removing removing by a competition Create Use this drill to identify flaws as the flaws identify Use this drill to outside an area. Ensure they come come they Ensure an area. outside Adjust speeds accordingly to maintain to Adjust speeds accordingly As the knees move forward and down, and down, forward As the knees move DETAILS DURATION DETAILS precontact posture, shoulder accuracy, accuracy, shoulder posture, precontact the shield and having the teammates the teammates and having the shield positioning, arm clamp, acceleration finish, acceleration positioning, arm clamp, usafootball.com/fdm ACTIVITY (1 minute) Transition Come to Balance Fit (3 minutes) Hand Fighting Tournament Hand Fighting Tournament (4 minutes) Only) (Tackling Tackle Angle (4 minutes) BLOCKING Long Jump (3 minutes) Teeter King of the Ring (4 minutes) PREP FOR CONTACT PULLING AND TACKLING FLAG Run & Gather (4 minutes) Only) (Tackling Drive 2-Step (3 minute) TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 9 (CONTINUED) 144 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 9:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at strike onthepad. your bodyasyour feet widen. Uncoil your hipsto initiate apillar you approach your coach orteammate. Transition your hipsunder quickly toward thetarget, transitioning to choppy short, steps as yards from thecoach orteammate holding ahandshield. Move inaposition-specificstanceStart (2-pointor3-point)5 to 10 Description: FIT BALANCE TO COME back andforth to your partner. taking any strides, usingproper throwing mechanics,throw theball to your target, feet shoulder hipsare widthapart, dropped. Without Facing your throwing about5yards partner away, shoulders square Description: STATIONARY THROW zombie’s armsto deliver risingcontact. he drops hisbodyheightto initiate contact, dropping below the forward toward thezombie.Asdefender nears thecontact zone, the defender. Onthesecond command, thedefender beginsmoving On thecoach’s command, thezombiewalks,jogsorsprintstoward a two-hand touch ontherunner. ball-carrier andmaintainingleverage, thenclosing withaswoop for ball-carrier, tracking thenearhip, changingspeedsto match the and stopping inintervals. Thedefender takes anangle to the ball-carrier beginsrunningdown thesideline orayard line,starting withaball-carrieranddefenderStart about10yards The apart. Description: ANDGATHERRUN usafootball.com/fdm 145 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 146 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 10PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Coaches Knock-Out (3minutes) FOOTBALL MOVEMENT Long ArmDrill(5minutes) RECEIVING minutes) (6 Football Ultimate minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING L-Drill (5minutes) 4-Way Balance (3minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Leadership Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm throwing from different orientations DETAILS DURATION extended andthumbsindex Set upcones inan 5yards apart Focus onballcarriage position Start from astandingposition Start Coaches try toCoaches knocktheball try Catch the ball with arms fully Catch theball witharmsfully target-feet parallel to target target-feet parallel to target Use TrueSport Leadership Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe Encourage creativity and loose from players fingers together before rotating shoulders “L” shape Lesson #2

25 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 147 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 25 Minutes 15 Minutes 15 Minutes

foot and the hips foot soon or too late soon or too the bag, finish on top the bag, finish on with good contact posture contact with good precontact posture, shoulder shoulder posture, precontact Fluid transitions of movement, of movement, Fluid transitions acceleration, stay connected to connected stay acceleration, If the fit is off, make sure the sure make If the fit is off, to the inside ear or target area. ear or target the inside to Shoulder accuracy, head and neck accuracy, Shoulder positioning, arm clamp, torque for torque positioning, arm clamp, Fluid transitions of movement, no of movement, Fluid transitions flopping ability to go straight over go straight to ability flopping Power is driven through the brace brace the through is driven Power Maintain leverage, square to target, target, to square Maintain leverage, player isn’t coming to balance too too balance to isn’t coming player The brace step should align the hips should step The brace no flopping ability to go straight over go straight to ability no flopping Core Strength, body control, do not let Strength, not do Core body control, Maintain leverage, laser focus, quality tag laser focus, Maintain leverage, DETAILS DURATION DETAILS accuracy, arm clamp, acceleration finish acceleration clamp, arm accuracy, upper body get out ahead of lower body out ahead of lower upper body get usafootball.com/fdm ACTIVITY (1 minute) Transition Fit Balance to (4 minutes) Come Hollow Rolls (2 minutes) (2 minutes) Rolls Hollow Sprint to Somersaults (1 minute) Sprint to 3 Somersaults (1 minute) Only) (Tackle Sprint Tackle (3 minutes) Brace-pop (3 minutes) Brace-pop Squeeze Drill (3 minutes) Kneeling Roll (Tackle Only) (Tackle Roll Kneeling (4 minutes) (3 minutes) Man Rabbit Two BLOCKING PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLAN 10 (CONTINUED) PLANPRACTICE 10 148 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 10:PRACTICE PLAN DRILLINDEX the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at 2 performs thesamestep andthrow. upon releasing the ball to Partner 2.Once receiving the ball, Partner one step forward withthenon-dominant foot andfollow-through Raise theballto earlevel, drop backwiththedominant foot, take target withhis/hernon-throwing shoulder. assumes astance withbothfeet shoulder-width facingthe apart, age group. Partner 1gripsandholds thefootball inbothhands, Partners stand10yards oranappropriate apart distance for the Description: ANDTHROW PARTNER STEP advancing. squeeze into each other, driving offthebrace foot without of theopponent’sneck.At thecoach’s command, simultaneously engage. Thebrace foot isangled withtheinstep pointed attheV capsule. Brace your opposite foot oftheshoulder beingusedto Position your shoulder down and forward to protect theshoulder remaining ina2-pointcoil position. aligned. Connect theshoulders (right-to-right orleft-to-left) while Face your inanoffset2-pointcoil partner positionwithshoulders Description: SQUEEZE DRILL quick whistle stops theplay. and opponent,drivingto thefinish.Neither goes to theground asa with anearfoot, nearshoulder technique, rippingthrough thebag the defender approaches thecone, hebreaks down andswoops in leverage andmaintainsitthroughout tracking theball-carrier. As at a45-degree angle to point.Thedefender thestarting gains On thecoach’s command, bothproceed to oneofthecones set tight to thechestandshoulder attheopposite starts one. cone. Acoach orplayer withahalf-round bagorsimilarsurface set Set four cones inadiamondshape.Thedefender atone starts Description: SPRINT TACKLE usafootball.com/fdm 149 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 150 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 11PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Punt 500(4minutes) KICKING ANDPUNTING Five-Yard QuickGain(2minutes) RECEIVING 2 vs.Passing Only(4minutes) 3-step Drop andThrow (2minutes) minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (4 Pedal Back Flips Hip Flying 20or30(4minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring yards) Quad Stretch andReach (2x10 Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder Rolls (30seconds) Recovery Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm routes, andplay inadefined space DETAILS DURATION Focus onmaintainingspeed and out of breaks, finish with arms outofbreaks, finishwitharms Focus onballcarriage position Burst offtheball from anathletic Let players make uptheirown fully extended fully andthumbs target-feet parallel to target target-feet parallel to target Divide upinto smallgroups Drop-cross-plant andthrow distances basedonplayers’ Start withfeet squareStart to stance andstay low inand Loosen upthearmsand Shorten or lengthen the orlengthen Shorten Use TrueSport Recovery Shoulder pointed atthe Shoulder pointed atthe index fingers together before rotating thetarget Lesson #1 shoulders readiness balance

25 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 151 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 25 Minutes 15 Minutes 15 Minutes

possible movement length apart spinal posture accelerate finish accelerate spinal positioning to the bag, finish on top the bag, finish on to with good contact posture contact with good level, bend knees, hip sink bend knees, level, rip and shoot drills, arm clamp, Make sure the players are arm are the players sure Make strength and positioning through Refit the hand in the tightest path the hand in the tightest Refit Keeping the hips up means postural the hips up means postural Keeping head and neck positioning, arm clamp, Precontact posture, shoulder accuracy, accuracy, shoulder posture, Precontact torque for acceleration, stay connected stay acceleration, for torque Maintain leverage, laser focus, quality tag laser focus, Maintain leverage, DETAILS DURATION DETAILS Precontact posture, shoulder accuracy, accuracy, shoulder posture, Precontact Shoulder stability, bend knees, hip sink, bend knees, hip stability, Shoulder Shoulder stability, bend knees, hip sink, bend knees, hip stability, Shoulder Ensure that a wide base is maintained that a wide Ensure Spinal posture, ability to stay square and square stay ability to Spinal posture, usafootball.com/fdm ACTIVITY (1 minute) Transition Fit to Finish (3 minutes) Bear Crawl (1 minute) (1 minute) Walk Crab Monkey Walk (1 minute) (1 minute) Walk Elephant Only) (Tackle Tight Tackle Angle (3 minutes) R e fi t D r i l l ( 4 m i Brace n Pop u (3 t minutes) e s ) (Tackle Only) (Tackle Running Roll (4 minutes) (3 minutes) Man Rabbit Two BLOCKING FLAG PULLING AND TACKLING FLAG PREP FOR CONTACT TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLAN 11 (CONTINUED) PLANPRACTICE 11 152 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 11:PRACTICE PLAN DRILLINDEX the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at you instillprecise movement patterns asspeedisramped upgradually. in thetightest pathpossible withoutlosing theshoulders. Therefit helps the chest.Itiscriticalto respond to pressure instantlyby refitting thehand emphasis onalow to hightrajectory whenregaining thefit backinside on your handsaround your triceps partner’s inasmallcircular motionwith to theirchestwhile they simultaneouslydo thesamemovement. Bring With your partner, refit by moving your handsfrom shoulderyour partner’s an uncoiled inthebody. positionwitharc strength and theotherisontop oftheirshoulder (incorrect fitposition).Hipsare in thumbs pointed up. Onehandisonyour chest(correct partner’s fitposition) a partner, engage inaneutral fitpositionwitharms extended outward and knees andoutside thehips.Balance your weight onyour insteps. With Begin withasolidtriangularbasetoes pointingout,feet outside the Description: REFIT DRILL Emphasize upperbodyrotation. yardage asappropriate after several throws successful and catches. rotate your torso asyou throw thefootball to apartner. Increase and pointbothfeetapart forward. While keeping thefeet planted, Line up5yards away from apartner. Plantyour feet shoulder-width Description: ROTATIONTRUNK THROWS the way aball-carrierruns. proficiency, move thebaginside-out oroutside-in to simulate rolls through thefinish,landingon top. Asplayers show shoulder technique, punchesaround thebagwithhisarmsand the player sprintsto thebag,swoops inwithnearfoot, near half-round bagorsimilarsoftsurface. Onthecoach’s command, Place acone 7yards from acoach orteammate holding a Description: ROLL RUNNING usafootball.com/fdm 153 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 154 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 12PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(4 minutes) Exchanges (Hand-OffsandSnaps) FOOTBALL MOVEMENTS Coach’s Choice (3minutes) RECEIVING Only (7minutes) 3 vs.Scrimmage Passing minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING (5 minutes) L-Drill (5minutes) Agility Shuffle Shuffle (5minutes) 5-10-5 Touch theLine/Agility Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Recovery Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Working withapartner, review Focus onballcarriage position Focus onchange ofdirection target-feet parallel to target target-feet parallel to target All players rotate positions comfortable knowing the Loosen upthearmsand Shoulder pointed atthe Shoulder pointed atthe Use TrueSport Recovery pattern before starting Make sure players are movement skills skills asneeded before rotating and play QB shoulders Lesson #2

25 Minutes 10 Minutes 2 Minutes 7 Minutes Intro 155 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 25 Minutes 15 Minutes 15 Minutes

finish on top finish on trajectory for position for refit as needed refit accelerate finish accelerate as much as possible Ability to control hip control Ability to generate lift from hips lift from generate leverage, square up to tackle up to square leverage, rip and shoot drills, arm clamp, Shoulder accuracy, head and neck accuracy, Shoulder positioning, arm clamp, torque for torque positioning, arm clamp, spacing, arm clamp, strong grip, grip, strong spacing, arm clamp, broken down by teammate, ‘dig’ teammate, by down broken Make sure the players continue to to continue the players sure Make acceleration, stay connected to the bag, to connected stay acceleration, Try to keep the cleats in the ground in the ground the cleats keep to Try Bring the hands from a low to high to a low Bring the hands from Maintain strong posture, do not get not get do posture, Maintain strong Precontact posture, shoulder accuracy, accuracy, shoulder posture, Precontact Adjust speeds accordingly to maintain to Adjust speeds accordingly DETAILS DURATION DETAILS usafootball.com/fdm ACTIVITY (1 minute) Transition Re fi t D r i l l ( 4 m i n u t e s ) Pummeling (Tackle Only) Only) Pummeling (Tackle (2 minutes) Body Lock (Tackle Only) (2 minutes) Run & Gather (4 minutes) Brace-Hop Brace-Hop (3 minutes) King of the Ring (4 minutes) (Tackle Only) (Tackle Tight Tackle Angle (3 minutes) Only) (Tackle Roll Step Two (3 minutes) BLOCKING PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLAN 12 (CONTINUED) PLANPRACTICE 12 156 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 3 PRACTICE PLAN 12:PRACTICE PLAN DRILLINDEX the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at making larger circles. with smallcircles bothclockwise andcounterclockwise, gradually circular motionwithyour palmsopenandup, facingthesky. Start straight andraise themto shoulder height.Move your armsina counterclockwise) Palms UpSmallArmCircles to Large ArmCircles (clockwise and Description: CLOCKWISE) ANDCOUNTER (CLOCKWISE CIRCLES ARM PALMS LARGE TO UPSMALLARMCIRCLES contact, butnobodygoes to theground. same foot, sameshoulder technique. Defenders drive through leverage withtherightorleft side, makingcontact withastrong command, thedefender progresses toward thebag,establishing to thechest.Theotherlineincludes thedefenders. Onthecoach’s player orcoach holds ahalf-round bag orothersoftsurface tight Set uptwo linesfive yards withaslightoffset.Inoneline, apart Description: TIGHT ANGLETACKLE ground orby turning. a player loses. Players lose by beingpushedback,by going to the as needed. Thecoach blows thedrilldead after five seconds orif of thehipsandfeet, continually refitting and recovering leverage back andoutoftheringcones through theclosing andclimbing Brace-Hop followed by theRefit. Players attempt to move theother On thecoach’s command, bothplayers’ first motionisthe situation. Drill, players standstraight simulatingastalemate upinthe“ring” in themiddle ofthe6yards inaneutral fitposition.Unlike the Refit Set upcones to outlinea3-yard by 6-yard box. Two players lineup Description: KING OFTHERING usafootball.com/fdm While standingstationary, keep your arms 157 STAGE 3 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm

FOOTBALL DEVELOPMENT MODEL

PLAYER PROGRESSION GUIDE

STAGE 4 ACHIEVE & ADVANCE

Overview Developmental Checklist Skills Practice Plans STAGE 4 ACHIEVE AND ADVANCE

Flag 7-on-7 11-player Tackle 161 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Using this guide Reminder: Throughout this Player Progression Guide, you’ll find drills. You can find descriptions of these drills You can find find drills. you’ll Guide, Progression this Player Throughout 231. on page in the glossary WHAT IS ACHIEVE AND ADVANCE? ACHIEVE IS WHAT at this stage. athletes mark tactical awareness of dawning and the skill development Technical with more test themselves football football and tackle youth full-field 7-on-7 football, flag in Players the also comes With adolescence games. within competitive and movements strategies complex stages. of strengthprevious than in and speed more development more and game rules of the sport, their practices school version the high for prepare As players not high these are that remember it’s important to that type of game. However, resemble closely emotionally. mentally or Not physically, school athletes. fully will have Some athletes at this stage. the most varied are of maturity levels The range drills and construct to Continue away. or two year still be a may others puberty while completed success. skills and achieve both test can to as best you matchups manipulate A fully developed physically of maturity. vary individually in terms also may at this stage Players big growth that next still waiting for players while emotionally immaturity, still retain may teen young and emotional maturity it with mental up for spurt make can 162 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4      Cognitive – Affective     Football Movement    Kicking andPunting(usingadevelopmentally appropriate-sized ballorfootball)    Blocking    Flag PullingandTackling    Receiving (usingadevelopmentally appropriate-sized football)    Passing (usingadevelopmentally appropriate-sized football) Each athlete should beable to perform thefollowing skills: These checkpointsare basedontheCORE technical skillareas oftheFootball Development Model. STAGE CHECKLIST DEVELOPMENT Demonstrate constructive ways to handle success andfailure as they relate to gameplay Anticipate situationsandhave abetter understanding ofcauseandeffect relationships Demonstrate adeeper understanding ofgamestrategy Memorize more complex plays Maintain form andtechnique while meetingorexceeding theforce demands ofgameplay larger spaces Apply movement skillsaccurately andsensory andefficientlyinvarious conditions and Perform fallingandrolling skillsandtechniques inresponse to contact Consistently perform game-related movement skillsatanadvanced level ofproficiency Punt aballwithdirectional control more than20yards Using a3-step approach, place-kick withaccuracy more than15yards than 20yards Using arunningapproach, ballwith directional kickastationary control intheairmore Footwork andhandplacement settheplayer upfor success Teach players to use thehandsinconjunction withtheirhips Remove thehelmetasatool for contact Display abilityto generate leg drive bodyheights for atvarying different tackle types Display shoulder andhelmetplacement accuracy whenentering contact situations Display different bodypostures for different tackle typesatvariousheights Consistently catch accurately thrown ballswhile intraffic and/or while being defended Demonstrate theabilityto speedanddirection vary to helpcreate openreceiving lanes Demonstrate theabilityto speedanddirection vary to receive athrown ball Accurately throw 7of10passeswhile moving andwhile throwing to amoving target Accurately throw 7of10passeswhile moving andthrowing to target astationary Effectively incorporate degrees varying oftrajectory andpower withaccuracy (i.e., touch, pace) usafootball.com/fdm 163 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athletes can properly grip an age-appropriate football with fingers with fingers football grip an age-appropriate can properly Athletes in both hands secured and the ball properly on the laces Athlete can stand in a proper throwing position with a slight position throwing in a proper can stand Athlete lean forward and slight bend in the knees, hips dropped KPI(s): Grip, Base, Ball Carriage, Drops Base, Ball Carriage, KPI(s): Grip, •  • Nose of the football is up with the arm at a 90-degree bend arm at a 90-degree is up with the • Nose of the football the ball and the palm of the hand between of space • One finger and stable the sternum to central position is relaxed, • Ball carriage drop taking a 3- and 5-step grip and base while can maintain proper • Athlete SupportDrills to Grip Drill in the Middle Meet Plant Throw Cross Position Ball Carriage to Drop 1-Step Drop 3-Step Drop 5-Step – Throw Snap – Catch – Throw – Drop Snap – Catch in the Grass Sink the Hips, Cleats Posture, KPI(s): Neutral •  pointing at the target • Lead shoulder the body load bend the knees, to the hips, don’t • Drop in alignment body work • Upper body and lower be on instep should • Weight on drop • Maintain posture PASSING – SKILLS – KPIs AND PASSING TACKLE 11-PLAYER 7-ON-7  FLAG GAME-TYPES Performance has Key of the progression Each step progression. the Passing skills that build are Below can be found passing. Drill descriptions and improve train (KPIs) and drills that help coaches Indicators glossary. in this guide’s POSITION PRE-PASS base from a solid motion beginning. Creating the throwing arm position prior to grip and The body, with a firm grip on the ball. at chest, apart, width centered ball shoulder feet having by throw which to POSTURE a the hips, having dropping motion begins. Gained by as the throwing posture neutral A comfortable at the waist. forward slight lean bend in the knees and a very gentle 2 1 164 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 4 3 The bodypositionandfollow through after theballisreleased. FINISH throughout thethrowing motion. The movements thatmake throw upasuccessful andtheabilityto coordinate thosemovements THROWING MECHANICS Snap-Catch-Throw to Rapid Different Fire Targets (off-settargets) Snap-Catch-Throw Rapid Fire Split-Leg Throws Straddle theLine Don’t Cross theLineDrill(moving forward onthrow, decelerate withbalance) Towel Drill Drills to Support • Snaptheshoulder attarget • Stabilityinthefinish • Backfoot finishes even orslightlybehindthefront foot • Front foot flatonthestride • Front toe to thetarget onfinish KPI(s): Balance, Deceleration, Stabilize Fallaway Throws Reverse Drop Throws (3-step drop andreverse) Negative Stride Drill Contested Receiver Drill 2 vs.1Read theDefender (slant/arrow orfade/arrow) 2-Man Concepts Snap –Catch –Roll –Throw Drills to Support • Don’tsacrifice fluidity forquickness • Handsandelbows mirror eachotheronseparation • Don’tlock outthefront knee • Backfoot should finish even withfront foot (orslightlybehind) KPI(s): Exchange, Separation, Symmetry, Movement Drop-Back to 4-Cone Drill 4-Cone Position Throws Offset Throws 10-15-Yard Fades 10-15-Yard Slants 10-Yard SpotThrows to RightandLeft Hip Flipsfrom Lateral Shuffle Drills to Support usafootball.com/fdm 165 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Athletes can perform the stage-appropriate fundamentals of footwork literacy fundamentals literacy of footwork the stage-appropriate can perform Athletes walking, jogging, sprinting) (i.e., Arm-appropriate motions include aligning with lower body activity, proper hip drive, hip drive, proper body activity, aligning with lower motions include Arm-appropriate body control and stop-and-go the ground to thigh parallel and running various changing tempo while these actions Individuals perform body lean appropriate strike, foot using proper and while orientations and pathways with acceleration associated mechanics and hip/arm/body fundamentals of body and arm-hand the stage-appropriate can perform Athlete efficiencies placement and hand positioning ground to positioning (parallel) with arm-appropriate Can perform at various orientations KPI(s): Stance, Start, Tempo, Balance, Top of the Route, Break the Cushion Break of the Route, Top Balance, Start,KPI(s): Stance, Tempo, •  •  •  steps) hips, bending knees, choppy mechanics (lower deceleration • Can demonstrate efficiently and accurately skill consistently, and overall techniques the perform to • Able SupportDrills to Start and Go Stance, Pathway Zig-Zag Flow Stop-and-Go Curved Pathway Speed Accelerating Speed Decelerating Pathway Lateral Drill TOR Drills Stem Dual Leg Dominance Drill Winning Leverage Long Arms Radius, Catch KPI(s): Position, •  body positioning appropriate for spatial awareness includes literacy • Physical •  RECEIVING – SKILLS AND KPIs TACKLE 11-PLAYER 7-ON-7  FLAG GAME-TYPES has Key of the progression step Each progression. the Receiving skills that build are Below receiving. and improve train (KPIs) and drills that help coaches Indicators Performance glossary. in this guide’s can be found Drill descriptions FEET/FOOTWORK the for positioned appropriately are the feet making sure up by the ground body from the Preparing the catch. and after during, in preparation, help position the body to the feet Using catch. HANDS a successful catch. complete to hands and arms and positioning the fingers, Preparing 2 1 166 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 4 3 correct position. ball-carrying Movement through andfollowing thecatch. Transferring thefootball from catch to tuckandassuming FINISH with thebodyinvariousorientations. Tracking thefootball through theairandinto thehands.Learningto focus through distraction and VISION Clockwork Progressive RunThrough Catch Drills 5 Points ofPressure Outside Arm Catch, Wrap andGo Catch, Step andWrap Drills to Support •  • Athlete cantransfer thefootball, securingit in acradle positionineitherarm •  KPI(s): Secure, Transition, RunThrough Catch Colored ChalkFootballs Colored BallDrill(tennis ball,racquetball) Pat andGoDrill Over theShoulder Progressive Turn and Catch Drills to Support •  • Displays theabilityto track thefootball inflight • Athlete displays theabilityto locate ballinflight,adequately judgingits depth anddistance KPI(s): Locate, Focus, Track Low BallDrill High BallDrill Long ArmDrill 5-yard QuickGame(hitch, slant,in,out) 10-yard Intermediate Game(dig,curl,speed-out) Drills to Support • Display theabilityto catch thefootball while moving •  bicep andchestregion Ball securityisadministered withfive points ofpressure –index finger, middle finger, forearm, football withtheeyes andsecuringthefootball withbotharmsand/or hands Athletes canperform thestage-appropriate offinishing thecatch, catching the fundamentals the catch Displays theabilityto take bodypositionandspeed ballinflightandadjust to complete entation anddexterity awareness Shows awareness relating to parallel and/or perpendiculararmplacement, efficienthandori- usafootball.com/fdm 167 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Foot the Front Over Roll the Ball-carrier, Control Leg Drive, in the Ground, Cleats Initial Grasp Accuracy (Flag), Initial Shoulder Accuracy, Arm Clamp, Iron Grip, Grip, Iron Arm Clamp, Accuracy, (Flag), Initial Shoulder Accuracy Initial Grasp Point Strike Frontal Top Change of Direction, Approach Height and Speed, Scan for Opponent, Laser Focus, Opponent, Laser Focus, Height and Speed, Scan for Approach of Direction, Change Angle-Approach-Leverage KPI(s): KPI(s):  KPI(s):  Angles Contact Height, Dominate Drop Placement, Foot KPI(s): Balance, ACCELERATE along sustained pressure providing the ground, and into the feet through force generate The ability to power. controlled with generating CONNECT touch, the first from the advantage can take defenders technique, and proper preparation Through or flag pull. tackle a proper position and, eventually, a dominant to leading FLAG PULLING AND TACKLING – SKILLSFLAGKPIs AND TACKLING PULLING AND TACKLE 11-PLAYER 7-ON-7  FLAG GAME-TYPES tackling guide, this Throughout progression. and Tackling the Flag Pulling skills that build are Below the Key addressed have progression Tackling Football’s of USA each step skills and drills for in a high-quality tackle. (KPIs) involved Indicators Performance comes often them. Growth sharpening the skills to learning shifts from their focus mature, As players and accuracy. speed, power fundamentals intensity, the core with increased executing from as a result KPIs and Progression Tackling the identify first 4, coaches and KPIs. In Stage types tackle teach drills to used coaches Until this stage, their drills based or select types and build tackle emphasis within different want to and KPIs they steps development. athletic abilities and general cognitive maturity, on the player(s) help coaches tackling drills to shoulder Football’s USA leverage can steps progression The following aspect of the tackle. every develop TRACK and scheme, leverage consideration with speed – taking into the ball-carrier to get The ability to the tackle. or make pull a flag to – in order blockers PREPARE to placement foot with proper body positions the correct to tracking from transition The ability to being made. on the type of tackle dependent contact for up-coming either pull a flag or 4 3 2 1 168 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 5 footballdevelopment.com/shoulder-tackling. You access to cangainfull free lessons withvideos, articles andpictures at Access shoulder tacklingdrillsandresources the tackle are beingdone well andwhich canbeimproved. fellow coaches to paintdetailed feedback to your players by highlightingwhichspecificKPIsinside of technical execution markers thatyou are looking for duringevery drill.Thisallows theyou andyour The KPIsbecome alanguage coaches canuseto assessandoffer feedback to eachplayer. They are by controlling theball-carrierfully, all theway to thedeck. Taking thetackle to theground inadominant fashionandnever allowing thejobto beleft incomplete FINISH • RunningRoll (Track, Prepare, Connect, Accelerate, Finish) • Two-Step Roll (Prepare, Connect, Accelerate, Finish) • StandingRoll (Prepare, Connect, Accelerate, Finish) • Kneeling Roll (Connect, Accelerate, Finish) Thigh andRoll Tackle • RunningDrive (Track, Prepare, Connect, Accelerate, Finish) • Two-Step Drive (Prepare, Connect, Accelerate, Finish) • StandingDrive (Prepare, Connect, Accelerate, Finish) • Kneeling Drive (Connect, Accelerate Finish) Thigh andDrive Tackle • SprintTackle (Track, Prepare, Connect, Accelerate) • Angle Tackle (Track, Prepare, Connect, Accelerate) Angle Tackle• Tight (Track, Prepare, Connect, Accelerate) • Pop UpTackle (Track, Prepare, Connect, Accelerate) Form Tackle • Two-man Rabbit (Prepare) • Two-Man Tackle (Prepare) • RunandGather(Prepare) • NearHip(Prepare) • NearFoot, NearShoulder (Prepare) Leverage • Uppercut Progression (Connect) • Shoot(Connect) • Swoop (Track, Prepare) • NearFoot (Prepare) • Breakdown (Prepare) Fundamentals in theground andleg drive. installed usingconsistent language from theKPIs,suchasshoulder accuracy, armclamp, cleats teaching andlearning pointscoaches useto instructthebelow drills.Eachdrillshould be The progression ofthecoaching andKPIsremain part package animportant andbecome the Drills to Support KPI(s): Tighten theClamp,Tighten NoRoll-off, onTop Finish usafootball.com/fdm 169 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Energy is transferred from the uncoiling of the hips into the arms and focused out through the out through the arms and focused of the hips into the uncoiling from Energy is transferred of the opponent. surface the contact part of the palm and into densest FIT opponent. an onto delivered or initial contact The strike FINISH the situational objective. execute to initial impact in order of an opponent after Securing control COIL an or mirror multi-directionally move to that is necessary posture pre-contact The foundational of body degree and the greatest optimal power with contact deliver and to opponent in space control. 4 2 3 1 Hands make contact at the bottom of the opponent’s breast plate with thumbs rotated out as with thumbs rotated plate of the opponent’s breast at the bottom contact Hands make boulder if carrying a heavy of the opponent, giving surface the blocking must be perpendicular to forearms The player’s lift a player the best opportunity to the blocker not should standing behind the blocker and a coach be bent and facing down, should The elbows see their elbows FIT TECHNIQUES below. are listed Details on each fit executed. be fits can 4, all 3 types of blocking Stage At FitBridge •  •  •  UNCOIL on the progression. details more for 3 in this guide Skills and KPIs in Stage the Blocking to Refer linemen, tight blocks that offensive Specific position on the field. any can be applied to This progression progression, Blocking use the C.U.F.F. These blocks below. are ends and fullbacks leverage included. are execution for but specific methods BLOCKING – SKILLS AND KPIs TACKLE  11-PLAYER GAME-TYPES Key steps, the progression this stage, For progression. the Blocking skills that build are Below this skill. Drill descriptions and improve train (KPIs) and drills help coaches Indicators Performance glossary. in this guide’s can be found Football’s USA fundamentals from base blocking includes and footwork 4 skill progression This Stage . at footballdevelopment.com/contact-system which is available System, Contact PROGRESSION BLOCKING C.U.F.F. achieve to a player that allows blocking to approach a systematic create below steps The progression … stands for Progression Blocking The C.U.F.F. control. with maximum force maximum 170 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 KPI(s): Bridge Fit: See how to applytheC.U.F.F. progression to specificblocks your players willencounter. TYPES OFBLOCKS details for thisintheShoulder• Seefull Blocks sectionbelow • Leveraged whenshoulder contact isrequired Buckle Fit • Players may offsetthestrike whenplaying agapor“halftheman” •  extension• Thearmsare when contacting atfull theopponent Pillar Fit 45 degrees Hands make contact atthetop ofthepecsonbreast plate withthethumbsrotated outat •  •  •  • Strike thedefender atthebottom ofthebreast plate ontheopponent’sshoulder pad • Turn thethumbs outto rotate theelbows down STRIKE (FIT->FINISH) • Bothfeet are intheground withweight ontheinsteps • Pop step steps –tight,short withtheinstep ofthefoot •  ball-carrier onaninside run required to achieve vertical and/or lateral displacement andopenahole for the withproperStarting steps offthesnap, blockers quickly progress through themechanics FOOTWORK (UNCOIL ->FIT) •  Guard theChest •  Condense theBody •  Set theBase STANCE (COIL) BASE BLOCK of thehandsandforearms it isgenerated by theascension ofthehipsandcorrect placement andposture Remember, ashruggingorcurlingmotion does notcreate liftintheopponent, 10 o’clock to theleft aboulder asifcarrying Hands should beopenwiththumbsata“10-and-2” position–2o’clock to theright, hands willelevate theopponent’sbody Correct execution oftheuncoil, proper posture oftheelbows andplacement ofthe aligns thehipsto theinside earofthedefender The brace step footwork, whichputstheblocker inpositionto block thedefender footwork, An optimalpositionto strike withthehandsup, elbows away from thebody movement Lower thecenter ofgravity, allowing to strike withpower while maintaininglateral slightly outward Form atriangle withthelegs andtorso –kneesoutside thehipsandtoes pointed Stance, Start, TriangulateStance, Start, Defender usafootball.com/fdm 171 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Correct Angle to Cut off Defender, Catch and Clamp Hand Fit, and Catch Hip Closure Cut off Defender, to Angle Correct Pillar to Single Step, Gallop Cut Off Defender, to Angle Deep Brace Double Pillar, Teeter to Uncoil, Cover the Defender, Climb and Close the Defender, Cover Uncoil, to Teeter Pillar, Double Fit to Uncoil vs. Pole (or alternative surface) (or alternative Fit vs. Pole Uncoil to Fit to Coil 2-Point SupportDrills to Angle Find the Brace & Close Catch & Clamp Close Form a triangle with the legs and torso – knees outside the hips and toes and toes the hips – knees outside and torso with the legs a triangle Form outward slightly pointed maintaining while with power strike to allowing of gravity, the center Lower movement lateral footwork, the defender block in position to the blocker which puts footwork, step The brace the defender ear of the inside aligns the hips to on the insteps with weight in the ground are Both feet gain position and catch to together hand” work and “catch step The brace muscle the far pectoral DOWN BLOCK DOWN STANCE (COIL) STANCE Set the Base •  the Body Condense •  the Chest Guard the body. from away elbows the hands up, with strike • An optimal position to Tighter to Stagger in Stance Adjust Stagger Leg Pre-snap Step Load Pop -> FIT) (UNCOIL FOOTWORK the through quickly progress blockers off the snap, steps Starting with proper open and displacement lateral vertical and/or achieve to mechanics required run on an inside the ball-carrier for a hole •  of the foot with the instep – tight, short steps step • Pop •  with target gains width and aligns hips step • The initial brace •  (FIT -> FINISH)STRIKE the far breastplate Catch in ground insteps steps; with short choppy the defender the hips to Close defender clamp the hip to to hand added Play-side BLOCK REACH Fit:Bridge  KPI(s): Fit: Pillar KPI(s): Drills to SupportDrills to 172 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 KPI(s): Buckle Fit: Deep-Gather-Single Pillar impacts whenblocking anddefeating blocks usingtheshoulders. Provides offensive anddefensive players sustainable power andcontrol for high-speed SHOULDER BLOCKS Close, climbandfinish Teeter into double pillar •  Do not“runandpunch” •  coiled Set single pillarwithbackside handto sternum ofdefender instrike range andstay STRIKE (FIT->FINISH) Both feet under andteeter into thedefender Remain coiled duringfootwork Gain ground whenyou canwin Perform multiple deep steps inorder to gainleverage over thetarget Gather (gallop) withthenext step (step into thesamebucket) Step deep atanangle to get infront ofthedefender Move feet withoutmoving body FOOTWORK (UNCOIL ->FIT) • Anoptimalpositionto strike withthehandsup, elbows away from thebody Guard theChest •  Condense theBody •  Set theBase STANCE (COIL) crossed center lineofdefender (defender isencircled) Bring play-side handto outside edge ofbreast plate/shoulder whenfeet have uncoiling hips Bring backside armlow-to-high between defenders’ armto findsternum without movement Lower thecenter ofgravity, allowing to strike withpower while maintaininglateral slightly outward Form atriangle withthelegs andtorso –kneesoutside thehipsandtoes pointed Single Pillarto Double Pillar GroundDeep-Gather-Gain Sequence Step into theBucket –Deep-GatherSequence theAngle Find Drills to Support 90-degree Angle, Instep Perpendicular to Centerline, Close andFoot Fire usafootball.com/fdm 173 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Hands Inside Position of Defenders, Tight Movement of Hands Tight Movement of Defenders, Position Hands Inside Drills to SupportDrills to SupportDrills to Drill Refit Triangulate opponents off their center line – player’s nose to opponent’s eye/ear to to opponent’s eye/ear nose to line – player’s center opponents off their Triangulate or assignment of the objective the side Refit by moving their hands from their partner’s shoulder to the chest while the to the chest while their partner’s shoulder hands from their by moving Refit the same movement partner simultaneously does motion with in a small circular the partner’s tricep Bring their hands around on the chest the fit back inside high when regaining to emphasis on a low to help degrees out at 45 rotated finish with the thumb should Each hand refit the opponent’s shoulder soften path possible the hand in the tightest refitting instantly by pressure to Respond the shoulders without losing It’s important that blockers Come to Balance, which is the act of going from a 2-point stance to a to a 2-point stance from of going which is the act Balance, to Come It’s important that blockers occurs contact before position coil the 2-point back to sprint, then steps short,choppy sprint to from transitions • Player on insteps • Weight uncoil the hips to for and ability control more out for widen • Toes hips knees, knees outside outside • Toes •  REFIT Power is generated from the foot opposite the shoulder engaging in contact engaging the shoulder opposite the foot from is generated Power line of the the center run perpendicular to should foot brace of the The instep opponent’s ear and forward be down should shoulder the contact contact, Just prior to at a foot the brace of the instep through the opponent squeeze into contact, After to finish feet the hips and firing the closing angle, 45-degree contact situation to win the leverage recover to their hands, or fit, • Reset •  •  •  •  SKILLS RECOVERY LEVERAGE block. any when executing can be used skills and techniques The following KPI(s): Drill Squeeze Hop Brace 174 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 Brace Hop KPI(s): • Finish by closing andclimbingwiththe hipsandfeet• Finish • Theplayer refits eachhandback to a correct fit(oneatatime) •  •  The following skillsandtechniques can beusedwhenexecuting any block. BRACE HOPTECHNIQUE sticking/landing thehop During thehop, theplayer’s toes turnouteven more to allow thehipsto uncoil upon off theground Player beingpushedbackperforms tighthopbackward, ashort, andcleats should barely come Brace HopwithPhysio Ball Drills to Support One at a Time, Close andClimb One ataTime, Short Backward HopwithBothFeet,Short Toes Turned Out,HandsRefit usafootball.com/fdm 175 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Drills to SupportDrills to Kicks Two-Step 12) (6 to Approach Multi-Step Drill (punting) Line Approach Straight Point Strike Position, Foot Coordination, KPI(s): Eye-foot connection through point • Maintain vision on contact contact through swing leg • Show a point on the shoelaces with ball from • Connect kick on place its center with ball slightly below • Connect of the ball on punts with the center • Connect at the point of contact locked and knee are • Ankle kick onside for kick properly a place strike • Ability to SupportDrills to Kicking Directional Drill Lift-Off Punting Directional Drill and Mold Catch Drill Drop Kneeling Drill and Drop Walk Kicks Onside KPI(s): Footwork, Body Position Body Position KPI(s): Footwork, kick. a stationary ball to approaching when and balance lean proper • Show varying a stationary successfully distances ball from approach • Ability to MECHANICS CONTACT The ability to and at the point of contact. up to up a successful kick/punt that make The movements motion. the kicking/punting throughout these movements coordinate POWER longer achieve strength to behind the kick in order generate speed to and leg muscles Using multiple height. and/or distance KICKING AND PUNTING – SKILLS AND PUNTING – KICKING KPIs AND TACKLE 11-PLAYER 7-ON-7  FLAG GAME-TYPES Key has of the progression step Each and Punting progression. the Kicking skills that build are Below punting. kicking and and improve train (KPIs) and drills that help coaches Indicators Performance PREPARE foot. the ball with the to making contact prior to and approach The stance 3 2 1 176 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 4 The drive andfollow-through thatcompletes thekickingmotion. FINISH Kickoffs Field GoalsMulti-AngleField GoalsMulti-Distance Field Kick theHorseshoe Kicker H-O-R-S-E 15-Yard Partner PuntPasses Leg-Swing LineDrillBalance Extension Kicks Drills to Support • Abilityto liftballofftheground from aplace kick • Hipsandshoulders square to thetarget linethrough finish • Follow-through up andthrough toward thetarget • Fluidmotionfrom first step through follow-through • Maintainbalance through contact KPI(s): LegDrive, Follow-through Leg-Swing LineDrill Punt Return Tag Kick Return Tag Backswing Drill Drills to Support • Abilityto power adjust basedondesired heightordirection distance, length, • Generates force atthepointofcontact through backswing KPI(s): LegSwing, Backswing, LegSpeed usafootball.com/fdm 177 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Drills to SupportDrills to Skips High Knee Leg Bounds Straight Running, Lateral Shuffle, Jumping, Hopping, Falling, Rolling, Sensory Awareness, Rolling, SensoryAwareness, Falling, Hopping, Jumping, Shuffle, Running, Lateral Movements Combination Can skip and march with contralateral arm movement, linear arm movement linear arm movement arm movement, with contralateral Can skip and march the ground to with thigh parallel and hip drive arm swing) (nose-to-pocket mass with fluid center a low keeping while on balls of the feet action Performs movements and hip/arm/ body lean appropriate strike, foot actions using proper Can perform with acceleration body mechanics associated level keeping the head movement, fluidity and efficiency of increase to Continues and hips low KPI(s):  RUNNING •  SHUFFLE LATERAL touching feet without and shuffle • Can gallop control go with body and stop both directions • Can shuffle changing tempo all actions while • Can perform •  • Able to stop and go with body control and go stop to • Able successfully within drills tempo change to • Able pathways • Can run in various orientations and •  steps hips, bending knees, choppy mechanics: lowering deceleration • Demonstrates efficiently and accurately skill consistently, and overall techniques the perform to • Able •  FLAG 7-ON-7 11-PLAYER TACKLE TACKLE 11-PLAYER 7-ON-7  FLAG GAME-TYPES Performance skills. These skills, Key movement football develop help players drills to are Below movements. these physical for the foundation (KPIs) and drills will help lay Indicators GENERAL ATHLETICISM speed, stamina coordination, balance, such as agility, up athletes, qualities that make The physical and strength. Flow Bound Forward/Backward Knees Stop-and-Go Kicks High Butt Karaoke FOOTBALL SKILLS MOVEMENT– AND KPIs 178 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 Leg Burpees Tucks Jump Squats 180 Jump Jumps Rope T-Drill X-Drill L-Drill • Cantransition into aroll from anuprightmovement skillandreturn to thatmovement skill • Cantransition from astandingposition to aroll, rolling indifferent orientations • Canrolling instraight line FALL ANDROLL • Able to perform thetechniques andoverall skillconsistently, efficientlyandaccurately • Continuing to improve mechanicsasforce demands increase •  • Canperform allactionswhile changingtempo force• Canjumpandhopwithvarying • Canjumpandhopindifferent directions (forward/back, side-to-side) • Canleave theground andlandonone foot while maintainingbalance andbodycontrol •  JUMPING ANDHOPPING •  lower towards theground inacontrolled manner, maintainingspinalintegrity, chestup Can perform theseactionswhile usingproper landingmechanics:kneesbent,hips coordinated armswing, raising andlowering center ofmass Can jumpandlandwithbothfeet leaving andtouching theground atthesametime, accurately Able to perform thetechniques andoverall skillsconsistently, efficientlyand Single LegLateral Hops 180 JumpSquats Lateral Box Jump Front Box Jump Jump andLandHorizontal Jump andLandVertical Agility Ladder JumpLateral Agility Ladder JumpsForward Jumps andLandingsfrom aBox Jumps andLandingsto aBox Drills to Support Lateral Shuffle and Roll Reaction Lateral Cone Step Over Drills to Support usafootball.com/fdm 179 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm Drills to SupportDrills to Reaction Roll and Shuffle Lateral and Weave Roll Player Three SupportDrills to Chop and Reach Diagonal Lateral Touch 1-Leg Cone Tag Tracking Partner Tag Knee Partner Tag Cross-Tracking Partner Flying 20 or 30 Hip Flips Back Pedal SupportDrills to Squat and Step Wall Push-Up and Roll Roll and Shuffle Lateral and Weave Roll Player Three Line the Touch 5-10-5 Run-Shuffle-Run Continued growth in ability to move in space, including directional awareness, awareness, directional including in space, move in ability to growth Continued an object and track visually ability to tempo, and rhythms different identifying body orientations in different maintaining balance example: For transitions. movement skills into movement foundational Combine to skip gallop to hop, roll to skip, jump shuffle, run to SENSORY AWARENESS AWARENESS SENSORY skill vocabulary of movement development • Continued •  MOVEMENTS COMBINATION •  • Can execute tasks that combine multiple sensory skills multiple tasks that combine • Can execute conditions and efficient application of sensory skills in various growth • Continued transitions fluidity with movement increased • Demonstrate • Continue to improve fluidity and efficiency of this movement skill movement of this and efficiency fluidity improve to • Continue contact to in response skill and techniques perform • Ability to

Burpees Backpedal W-Drill Racetrack L-Drill T-Drill W-Drill

180 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 Squat Squat Pushups Walkout Crossover Partner Steps Tag Karaoke within football. Foundational movement skillsandskilldescriptors thatare inherent to alllevels andgametypes FOOTBALL PERFORMANCE •  •  STRENGTH ANDPOWER • Utilizesskillsto meetthespecificneedsand positions responsibilities ofvarying • Appliesmovement skillscreated andsensory field by thedemands ofafull-sized • Shows improved reaction timeandabilityto anticipate • Canrunaprescribed pattern withincreased accuracy andefficiency • Shows efficientbackward movement • Demonstrates chaseandavoid skills •  AGILITY KPI(s):  person-to-person contact Can maintainform andtechnique while meetingorexceeding the demands of proper load progression Can perform foundational movement skillsinabiomechanicallycorrect manner with awareness Can perform foundational movement withappropriate spatialandtemporal Agility, andPower, Strength StaminaandSpeed Drills to Support Partner Knee Tag Random Cone Jumps Agility Ladder InandOut Agility Ladder Turn andSprint Partner Mirror Drill Quick Feet Reaction Agility Ladder JumpingJackFeet Agility Ladder Lateral Agility Ladder Run Building Agility 4 Building Agility 3 Building Agility 2 Building Agility 1 Drills to Support usafootball.com/fdm 181 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 1-Leg Balance Reach Reach 1-Leg Balance Lateral Touch 1-Leg Cone Chop and Reach Diagonal Plank Hand Tag Partner Push Up and Roll Hands Mirror Partner Plank Drills Various Chop and Reach Diagonal SupportDrills to and Go Chop, Get up, Cones with L-Drill the Cone Circle-Around Flying 20 or 30 Drill Weave Slalom Ability to repeatedly perform skills within the context of competitive practices and practices of competitive skills within the context perform repeatedly Ability to games without undue fatigue Performs foundational movement skills in a biomechanically correct manner with correct skills in a biomechanically movement foundational Performs tempo to increases scenario needs of the competitive the to adapt tempo to the ability Demonstrates positions on the field different of within the context STAMINA AND SPEED STAMINA •  • Demonstrate this ability with the increased demands of higher-level play of higher-level demands with the increased this ability • Demonstrate •  •  of proficiency level skills at an advanced movement game-related perform to • Able

Reverse Lunge Lunge Reverse Dog Lunge Bird Crawl Crawl Gorilla Push Bear Wall Lifts Crawl Head Crab Sprints Backpedal W-Drill X-Drill

182 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 Remember thatReceiving skillswillbedeveloped alongside Passing skills, socontinue to focus ontechnique asplayers passtheballbackandforth. Within theFDM, USA Football encourages players to learn allskills,even as they begin to focus onspecificpositionsinStage 4. Important Note: Important PRACTICE PLAN 1 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(5 minutes) Partner QB-Center Exchanges FOOTBALL MOVEMENT 6 minutes) Stance andGo Start RECEIVING (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING Agility Ladder (3minutes) Bear Crawls (2minutes) leg) each (10x Strides Balance (2 x10yards) Lateral Shuffle (2x10yards) Stretch (2x10yards)(2 x10yards) Straight LegMarch Hamstring (2 x10yards) Quad Stretch andReach Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Teamwork Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION Focus onballcarriage position Loosen uparmsandshoulders Emphasize athletic two-point Review theskill,players work target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Only handsandtoes should Use yard linesifaladder is Use TrueSport Teamwork stance witheven weight Shoulder pointed atthe Shoulder pointed atthe Switch hand/leg after touch theground distribution before rotating with apartner every fifth rep not available Lesson #1 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 183 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes use the Pillar fit use the Bridge fit use the Bridge posture, offset target posture, must extend with arms must extend Focus on a great stance, stance, a great on Focus stance, a great on Focus densest partdensest of the palm heels flat, spinal posture Come to balance, contact contact balance, to Come Make sure to strike with the strike to sure Make Tight hips wind-up, arms, no Controlling the head and neck Controlling position, smooth rolling action position, smooth rolling DETAILS DURATION DETAILS Ability to sink hips while keeping keeping sink hips while Ability to usafootball.com/fdm ACTIVITY 2-Point 2-Point Coil to Fit (3 minutes) Learning to Fall (4 minutes) (4 minutes) Fall Learning to (3 minutes) Breakdown (4 minutes) Near Foot to Swoop Rip (4 minutes) (1 minute) Transition BLOCKING 3-Point Coil to Fit (3 minutes) 3-Point Coil to Fit (3 minutes) PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 1 (CONTINUED) 184 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 1:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at Fit to Uncoil Drill (fully uncoiled, to Uncoil proper Drill(fully fitand archFit intheback). thedrillinaposture similarto the densest ofthepalm.Finish part toward theground. Strike thepadded pole oryour with partner surface andthumbsrotate outward andelbows turndown andin As you uncoil, your handsandhipsascend toward thestriking knees down andout,whichallows uncoil. your hipsto fully your hipswhile maintainingweight onyour insteps. Move your carried inproper guard posture. Rock forward (teeter), uncoiling pole orpartner, away from arm’slength thepole. Hands afull Align ina2-pointCoil withfeet parallel inthecenter ofthepadded Description: FIT TO 2-POINT COIL Emphasize upperbodyrotation. yardage asappropriate after several throws successful and catches. rotate your torso asyou throw thefootball to apartner. Increase and pointbothfeetapart forward. While keeping thefeet planted, Line up5yards away from apartner. Plantyour feet shoulder-width Description: ROTATIONTRUNK THROWS remains distributed ontheballsoffeet. six-inch power step toward ball-carrier. animaginary Weight instructions. Once inthebreakdown position,players take ashort, swooping into aleft-foot orright-foot lead, depending onpredrill players take choppy short, steps forward, coming to balance and something to designate astraight line.Onthecoach’s command, Align players infront ofeitherhalf-round bags,linesonthefield or Description: NEARFOOT TO SWOOP usafootball.com/fdm 185 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 186 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 2 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(Punting) (5minutes) Straight LineApproach Drill KICKING ANDPUNTING Stop andGoFlow (5minutes) RECEIVING (3 minutes) Trajectory Throws (1-2-3) (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING (4 minutes) Three Player Roll andWeave minutes) (4 Roll and Shuffle Lateral Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Teamwork Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION Maintain balance in a stationary Maintain balance inastationary Display ability to runatvarying Encourage players to work asa Loosen uparmsandshoulders target-feet parallel to target target-feet parallel to target Emphasize low (1),medium (2)andhigh(3)angles of Get theshoulder pointed Focus onfluidmovement Use TrueSport Teamwork Shoulder pointed atthe Shoulder pointed atthe unit to get aflow going Focus onfootwork at your target trajectory transition Lesson #2 position tempos 25 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 187 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes round the Pillar fit the Bridge fit the Bridge accelerate finish accelerate remain under control under remain spinal posture, using spinal posture, Learn to hinge at hips, hinge Learn to motion, target accuracy, accuracy, motion, target positioned correctly, use positioned correctly, Make sure the offhand is sure Make control of head and neck control Ensure the foot to heel heel to the foot Ensure Make sure the back doesn’t the back doesn’t sure Make hips - not legs - for power - for hips - not legs relationship is correct, use is correct, relationship Control of hips to find ground, find ground, of hips to Control Tie a smooth into rip and shoot Do not overextend on the angle, on the angle, Do not overextend DETAILS DURATION DETAILS usafootball.com/fdm ACTIVITY 3-Point 3-Point Coil to Fit (3 minutes) Learning to Fall – Forward and – Forward Fall Learning to (4 minutes) Backward Near Shoulder Near Foot, (2 minutes) Only) (4 minutes) Shoot (Tackle Only) (Tackle Up Tackle Pop (4 minutes) (1 minute) Transition BLOCKING 3-Point Coil to Fit (3 minutes) Fire Drill (4 minutes) PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 2 (CONTINUED) 188 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 2:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at remain parallel withnolong steps. shouldn’t come offtheground. Steps are andtight.Feet short moving atennis ballbackandforth between your hands.Feet advance forward 5yards choppy withshort, steps (foot fire) while Begin inaproper 2-pointcoil posture. Onthecoach’s command, Description: FIRE DRILL alternate, depending onskilllevel. can continue to usethesamefoot/shoulder combination or toward theircones. Players thenrepeat theprocess. The defender forward, pushingofftheballandsendingtwo players back the nearfoot toward theball-carrier andbringshissamearm progress toward eachother. Asplayers near, thedefender plants him asatarget point.Onthecoach’s command, thetwo players about five yards Theball-carrierholds apart. theballinfront of Divide players into two pointswithcones lines.Marktheirstarting Description: NEAR FOOT, NEARSHOULDER pointing straight up. Thiscompletes onerep. Reverse themotionandrotate alltheway untilhandsare now pointing down toward theground (fingers up, fingers down). elbows inplace, rotate shoulders to thepointsoboth handsare body withforearms pointingforward (stick-up position).Keeping Raise your elbows sothatupperarmsare perpendicularto the Description: ROTATION) (INTERNAL/EXTERNAL ARM FLAPS usafootball.com/fdm 189 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 190 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 3 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

adOf ea ( minutes) (3 Relay Hand-Off FOOTBALL MOVEMENTS Clockwork Hands(2minutes) RECEIVING (5 minutes) 5-10 Yard SlantsandFades (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING (3 minutes) Three Player Roll andWeave Gear Runs(5minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring yards) Quad Stretch andReach (2x10 Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Hydration Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION Focus onarmandbodyposition Review runningmechanicsprior Encourage players to work asa Focus onballcarriage position Loosen uparmsandshoulders Make adiamondwith thumbs target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Shoulder pointed atthe Shoulder pointed atthe and index fingers, keep to starting theactivity to starting Focus onposture and eye ontipoftheball unit, get aflow going before rotating follow-through 25 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 191 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes 3-point stance before contact before contact posture contact accelerate finish accelerate through movement through close vertical space close arms are fullyarms are extended together off movement, together motion, target accuracy, accuracy, motion, target Try starting this drill in a Try and to assigned leverage, and to hip sink, spinal positioning Keeping the hips up means Keeping step that must be grounded that must be grounded step Use the Bridge fit, make sure sure fit, make Use the Bridge Tie correct foot and shoulder and shoulder Tie foot correct Tie a smooth into rip and shoot Shoulder stability, bend knees, stability, Shoulder The pop step is a small powerfulThe pop step DETAILS DURATION DETAILS Focus on near hip, staying patient staying near hip, on Focus postural strengthpostural and positioning usafootball.com/fdm ACTIVITY Fire Drill (4 minutes) Bear Crawl (2 minutes) (2 minutes) Walk Crab Only) (Tackle Up Tackle Pop (3 minutes) Near Shoulder Near Foot, (3 minutes) Near Hip (4 minutes) (1 minute) Transition BLOCKING (3 minutes) Brace-pop Fit Balance to (3 minutes) Come PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 3 (CONTINUED) 192 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 3:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at clockwise andcounterclockwise, gradually makinglarger circles. palms openandup, facingthesky. withsmallcircles Start both to shoulder height.Move your armsinacircular motionwithyour While standingstationary, keep your armsstraight andraise them Description: CLOCKWISE) ANDCOUNTER CLES (CLOCKWISE ARMCIR- PALMS LARGE TO UPSMALLARMCIRCLES both handsto theball-carrier’snearhip. near foot, nearshoulder technique, coming to astop by touching cone, thedefenders Swoops inandestablishleverage through the players move toward adesignated cone. Astheplayers nearthe standing opposite ofeachother. Onthecoach’s command, thetwo Set cones inadiamondshapewithball-carrieranddefender Description: NEAR HIP strike onthepad. your bodyasyour feet widen. Uncoil your hipsto initiate apillar you approach your coach orteammate. Transition your hips under quickly toward thetarget, transitioning to choppy short, steps as yards from thecoach orteammate holding ahandshield. Move inaposition-specificstanceStart (2-pointor3-point)5 to 10 Description: FIT BALANCE TO COME usafootball.com/fdm 193 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 194 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 4 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

ln Fo Dil ( minutes) (2 Drills Foot Plant KICKING ANDPUNTING Low BallDrill(2minutes) RECEIVING (4 minutes) 5-10 Yard CurlandCrossing Routes (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING L-Drill (5minutes) Hip FlipsBackPedal (3minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) ac ad od Pn) 2 minutes) (2 (Punt) Mold and Catch Hydration Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget focus onchange ofdirection skills DETAILS DURATION Don’t focus too muchonspeed; Focus onballcarriage position Loosen uparmsandshoulders Focus onballpositionpriorto Focus onballpositionpriorto target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Flip hips90degrees while Catch football withpinky Use TrueSport Hydration Shoulder pointed atthe Shoulder pointed atthe Focus onbalance and maintaining speed fingers together before rotating follow-through Lesson #2 the drop the drop 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 195 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

posture hip sink to tackle to strongest advantage go up and down go close verticalspace close hip sink, spinal posture hip sink, spinal posture and to assigned leverage, and to where opponents are the opponents are where Make sure the ball continues sure Make shoulder with the Buckle fit with the Buckle shoulder in a circular motion as the feetin a circular bend, always keep leverage leverage keep bend, always Adjust speeds accordingly to to Adjust accordingly speeds maintain leverage, square up square maintain leverage, Maintain posture, deep knee deep Maintain posture, contact quality tag with good Spinal posture, ability to stay stay ability to Spinal posture, square and level, bend knees, and level, square Maintain leverage, laser focus, laser focus, Maintain leverage, Shoulder stability, bend knees, stability, Shoulder Try executing this drill using the executing Try Do not target the midline, that’s Do not target DETAILS DURATION DETAILS Focus on near hip, staying patient staying on near hip, Focus usafootball.com/fdm ACTIVITY Fire Drill (3 minutes) Elevator Drill (1 minute) Drill (1 minute) Elevator Monkey Walk (2 minutes) (2 minutes) Walk Elephant Near Hip (3 minutes) Man (3 Rabbit minutes) Two Run & Gather (3 minutes) (1 minute) Transition Come Come to Balance Fit (3 minutes) Fit to Coil (4 minutes) FLAG PULLING AND TACKLING FLAG BLOCKING PREP FOR CONTACT TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 4 (CONTINUED) 196 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 4:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at yourself ahug.Perform inacontinuous motion. arms forward andwrap themaround your chestlike you are giving sides ofyour torso to openyour chest,thendramatically bringyour Keep armsstraight andfeet stationary. Swing armsbehindthe Description: ARM SLAPS/HUGS same shoulder to make atwo-hand touch ontherunner. The defenders maintainleverage, swooping inwith samefoot, the ball-carriershiftsandjukes inorder to to try break contain. narrow thegapto therunner, dominating theirassignedleverage, all three move forward onthecoach’s command. Asthedefenders to move. Withtwo defenders andaball-carrieronthe three cones, triangle. Asplayers master theskill,widen thedistance they have with threeStart cones placed five yards inanequilateral apart Description: MANRABBIT TWO remain parallel withnolong steps. shouldn’t come offtheground. Steps are andtight.Feet short moving atennis ballbackandforth between your hands.Feet advance forward 5yards choppy withshort, steps (foot fire) while Begin inaproper 2-pointcoil posture. Onthecoach’s command, Description: FIRE DRILL usafootball.com/fdm 197 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 198 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 5 PRACTICE PLAN THEME FOUNDATIONS SKILLS BREAK HYDRATION DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

usd Am rl ( minutes) (3 Drill Arm Outside FOOTBALL MOVEMENT High BallDrill(4minutes) RECEIVING Ultimate Football (7minutes) minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (4 Line the Touch 5-10-5 Bird Dog(2minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring yards) Quad Stretch andReach (2x10 Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Sportsmanship Lesson1 Sportsmanship (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Focus onchange ofdirection with Focus onballcarriage position Loosen uparmsandshoulders Use TrueSport Sportsmanship Review five pointsofpressure target-feet parallel to target target-feet parallel to target throwing from variousbody point withindex fingers and Encourage creativity and Shoulder pointed atthe Shoulder pointed atthe Catch ballatits highest Hold eachpositionfor thumbs together fluid movement before rotating 5-10 seconds orientations Lesson #1 20 Minutes 6 Minutes 2 Minutes 7 Minutes Intro 199 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

arm clamp accelerate finish accelerate ‘dig’ for position for ‘dig’ Shoulder accuracy, accuracy, Shoulder Tie, into rip and shoot blocking shield this time shield blocking head and neck positioning, head and neck positioning, the opponent with their hips finish, stay connected to the bag to finish, connected stay Try having another player hold a hold another player having Try Shoulder accuracy, head and neck accuracy, Shoulder Perform the drill from a 2- and the drill from Perform get broken down by teammate, by down broken get have the opponent lay his arms the opponent lay have Maintain strong posture, do not do posture, Maintain strong Upon the completion of the drill, Upon the completion positioning, arm clamp, accelerationpositioning, arm clamp, smooth motion, target accuracy, accuracy, smooth motion, target 3-point stance, use the Bridge fit use the Bridge 3-point stance, DETAILS DURATION DETAILS over the blocker who attempts to lift to who attempts the blocker over usafootball.com/fdm ACTIVITY Fire Drill (3 minutes) Pummeling (4 minutes) Pummeling (4 minutes) Only) (Tackle Up Tackle Pop (3 minutes) to Thigh & Drive Kneeling Standing Thigh & Drive Only) (4 minutes) (Tackle Only) (Tackle Thigh & Drive 2-Step (3 minutes) (1 min) Transition BLOCKING (3 minutes) Core Iron Fit Balance to (4 minutes) Come PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 5 (CONTINUED) 200 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 5:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at make thetackle. same shoulder technique, punchinghisarmsaround thebagto player approaches thecontact zone,heswoops inusingsamefoot, player takes two steps toward thebag,establishingleverage. Asthe a half-round bagorsimilarsurface. Onthecoach’s command, the Place acone afew steps away from acoach orteammate holding Description: THIGHANDDRIVE 2-STEP Emphasize upperbodyrotation. yardage asappropriate after several throws successful and catches. rotate your torso asyou throw thefootball to apartner. Increase and pointbothfeetapart forward. While keeping thefeet planted, Line up5yards away from apartner. Plantyour feet shoulder-width Description: ROTATIONTRUNK THROWS Continue thedrillfor 30to 90seconds. will applypressure to your left andright,going backandforth. outside your frame (keep your handsinyour midline).Your partner When your releases partner tension, do notlet your handsmove torso andinstep ofyour foot. wrist/forearm. Respond to pressure by stabilizingthrough your your disruptyou partner through lateral pressure appliedto your to keep your handswithinthemidlineofyour bodywithoutletting inaCoilStart positionwithapartner. Asthefocus partner, attempt Description: CORE IRON usafootball.com/fdm 201 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 202 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 6 PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Partner Punts(2minutes) Catch andMold (2minutes) KICKING ANDPUNTING (2 minutes) Long ArmDrill RECEIVING (4 minutes) 5-10 Yard CurlandCrossing Routes (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING W-Drill (4minutes) (4 minutes) Three Player Roll andWeave Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Sportsmanship Lesson2 Sportsmanship (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION Focus onballcarriage position Loosen uparmsandshoulders Use TrueSport Sportsmanship Position theballfor thedrop target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Focus onchange ofdirection Focus onanaccurate drop extended andthumbs Catch ball with arms fully Catch ballwith armsfully Shoulder pointed atthe Shoulder pointed atthe Take routes rightout of Hold eachpositionfor index fingers together with fluidmovement before rotating the playbook 5-10 seconds Lesson #2 and step 20 Minutes 6 Minutes 2 Minutes 7 Minutes Intro 203 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

to the bag to bag, finish on top bag, finish on the feet, not the arms the feet, accuracy, head and neck accuracy, upper body get out ahead upper body get Ability to roll off the center off the center roll Ability to line but stay on a straight line on a straight line but stay Precontact posture, shoulder posture, Precontact Try executing while covering a covering while executing Try distance, maintaining balance maintaining balance distance, Hold the core strong, do not let not let do strong, the core Hold DETAILS DURATION DETAILS positioning, arm clamp, torque torque positioning, arm clamp, of lower body and cause turning body of lower for acceleration, stay connected stay acceleration, for finish, stay connected to the bag connected finish, stay Use the core muscles, specifically muscles, Use the core the obliques, to maintain posture the obliques, to Fluid transitions of movement, no of movement, Fluid transitions Shoulder accuracy, head and neck head accuracy, Shoulder Shoulder accuracy, head and neck accuracy, Shoulder flopping ability to go straight over go straight to ability flopping positioning, arm clamp, torque for torque positioning, arm clamp, acceleration, stay connected to the to connected stay acceleration, If struggling to hit the ball, repositionIf struggling to positioning, arm clamp, acceleration acceleration positioning, arm clamp, usafootball.com/fdm ACTIVITY Come Come to Balance Fit (3 minutes) Somersaults (1 minute) (1 minute) Somersaults Shoulder Rolls (2 minutes) minutes) (2 Log Rolls Thigh & Drive 2-Step Only) (3 minutes) (Tackle Running Thigh & Drive Only) (3 minutes) (Tackle Standing Thigh & Roll to Kneeling Only) (4 minutes) (Tackle (1 minute) Transition BLOCKING FLAG PULLING AND TACKLING FLAG (4 minutes) Ball Wrecking (3 minutes) Core Iron PREP FOR CONTACT TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 6 (CONTINUED) 204 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 6:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at strike onthepad. your bodyasyour feet widen. Uncoil your hipsto initiate apillar you approach your coach orteammate. Transition your hipsunder quickly toward thetarget, transitioning to choppy short, steps as yards from thecoach orteammate holding ahandshield. Move inaposition-specificstanceStart (2-pointor3-point)5 to 10 Description: FIT BALANCE TO COME back andforth to your partner. taking any strides, usingproper throwing mechanics,throw theball to your target, feet shoulder hipsare widthapart, dropped. Without Facing your throwing about5yards partner away, shoulders square Description: STATIONARY THROWS inside-out oroutside-in to simulate theway aball-carrierruns drives through thefinish.Asplayers show proficiency, move thebag shoulder technique, puncharound thebagwithhisarmsand the player sprintsto thebag,swoops inwithnearfoot, near half-round bagorsimilarsoftsurface. Onthecoach’s command, Place acone 7yards from acoach orteammate holding a Description: THIGHANDDRIVE RUNNING usafootball.com/fdm 205 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 206 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 7 PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Exchanges (Toss Drill)(4minutes FOOTBALL MOVEMENTS (4 minutes) Five-Yard QuickGain RECEIVING minutes) 3 vs.Scrimmage Passing Only(6 minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING T-Drillminutes) (5 minutes) (5 Relay Crawl Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring yards) Quad Stretch andReach (2x10 Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Nutrition Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Burst offtheball from anathletic arms fully extendedarms fully withthumbs DETAILS DURATION be QB,usedefined smaller area Don’t focus too muchonspeed; Focus onballcarriage position Loosen uparmsandshoulders Use variouscrawls (Bear, crab, All players rotate positionsto focus onfluidityofmovement Position theballfor thedrop ofbreaks, and finishwith target-feet parallel to target target-feet parallel to target stance, stay low inandout Use TrueSport Nutrition Shoulder pointed atthe Shoulder pointed atthe before rotating seal, etc..) Lesson #1

20 Minutes 10 Minutes 2 Minutes 7 Minutes Intro 207 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

the foot fire the foot finish on top finish on the Bridge Fitthe Bridge lift from hips lift from the bag, finish on top the bag, finish on Extend the hips through the hips through Extend stay connected to the bag, to connected stay Precontact posture, shoulder posture, Precontact clamp, strong grip, generate generate grip, strong clamp, tag with good contact posture contact tag with good positioning, arm clamp, torque positioning, arm clamp, DETAILS DURATION DETAILS Shoulder accuracy, head and neck head accuracy, Shoulder Perform the Fit drill with Uncoil Perform to for acceleration, stay connected to connected stay acceleration, for Ability to control hip spacing, arm control Ability to arm clamp, torque for acceleration, acceleration, for torque arm clamp, Don’t play on toes or hyperextend or hyperextend on toes Don’t play the back. Maintain a neutral spine. the back. Maintain a neutral accuracy, head and neck positioning, head accuracy, Maintain leverage, laser focus, quality focus, laser Maintain leverage, usafootball.com/fdm ACTIVITY Two Man Rabbit (4 minutes) (4 minutes) Man Rabbit Two (1 minute) Transition (3 minutes) Ball Wrecking Fit to Uncoil (4 minutes) Fit Dowel (3 minutes) BLOCKING Body Lock (4 minutes) Body Lock (4 minutes) Roll Step Two Only) (3 minutes) (Tackle Running Roll Only) (3 minutes) (Tackle PREP FOR CONTACT PULLING AND TACKLING FLAG HYDRATION HYDRATION BREAK TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT THEME THEME PRACTICE PLANPRACTICE 7 (CONTINUED) 208 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 7: DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at finished position. the throwing side andcomplete thethrow onbalance inthe step withthefoot onthenon-throwing side, plantthefoot of Simulating thelast2-steps ofa3-step drop, take across-over the target) to thetarget, withtheballinball-carriage position. withthefeetStart parallel (non-throwing shoulder pointed at Description: THROW PLANT CROSS zombie’s armsto deliver risingcontact. he drops hisbodyheight to initiate contact, dropping below the forward toward thezombie.Asdefender nears thecontact zone, the defender. Onthesecond command, thedefender beginsmoving On thecoach’s command, thezombiewalks,jogsorsprintstoward finishing on top. to make thetackle. Theplayer thenrolls to complete the tackle, foot, sameshoulder technique, punchinghisarmsaround thebag As theplayer approaches thecontact zone,heswoops inusingsame player takes two Swoop steps toward thebag,establishingleverage. a half-round bagorsimilarsurface. Onthecoach’s command, the Place acone afew steps away from acoach orteammate holding Description: ROLL 2-STEP uncoil. the hipsto fully drill by teetering. Thekneeswillmove down andout,whichallows Distribute your weight onthedensest ofyour part palm.Beginthe proper triangularbase. elbows pointed to theground. Condense torso while maintaininga out atapproximately 45degrees. Fullyextend botharmswith Place bothhandsonapadded pole withthumbsrotated orpartner Description: UNCOIL FIT TO usafootball.com/fdm 209 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 210 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 8 PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(3 minutes) Multiple Step Approach (Kicking) KICKING ANDPUNTING Colored Chalk Footballs (3 minutes) RECEIVING 2-Man Concepts (4minutes) (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (6 X-Drill minutes) (2 Burpees minutes) (2 Strides Balance Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Nutrition Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION extended withthumbsandindex Have players usebetween 6 and of breaks, finish with arms fully of breaks, finish witharms Start withtwo receiversStart onthe Focus onballcarriage position Loosen uparmsandshoulders fingers together, and focus on forward andmake aquickcut Start by settingupfourStart cones, Burst offballfrom anathletic each 5 yards apart inasquare each 5yards apart same side ofthe quarterback target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow stance, stay low inandout Do five reps then explode Drill for core strength and Drill forand core strength Use TrueSport Nutrition Shoulder pointed atthe Shoulder pointed atthe muscular endurance 12 approach steps color oftheball before rotating Lesson #2

20 Minutes 10 Minutes 2 Minutes 7 Minutes Intro 211 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

Bridge fit Bridge coil position coil finish on top finish on stay square stay control posture control Perform the drill using the Perform and strength, the ability to hip sink, spinal positioning stay connected to the bag, to connected stay stay connected to the bag to connected stay taking multiple brace steps brace taking multiple As players progress, practice practice progress, As players Precontact posture, shoulder posture, Precontact Shoulder stability, knee bend, stability, Shoulder Precontact posture, shoulder posture, Precontact choppy steps to return to the to return to steps choppy Tackle only. Precontact posture, Precontact only. Tackle Shoulder stability, bend knees, stability, Shoulder widen the base and take short the base and take widen shoulder accuracy, rip and shoot rip and accuracy, shoulder DETAILS DURATION DETAILS drills, arm clamp, accelerate finish accelerate drills, arm clamp, Shoulder stability, spinal posture spinal posture stability, Shoulder hip sink, ability to resist force and force resist hip sink, ability to When approaching the opponent, the opponent, When approaching arm clamp, torque for acceleration, acceleration, for torque arm clamp, arm clamp, torque for acceleration, acceleration, for torque arm clamp, accuracy, head and neck positioning, accuracy, accuracy, head and neck positioning, accuracy, usafootball.com/fdm ACTIVITY Come to Balance Freeze Freeze Balance to Come (4 minutes) Bear Crawl (1 Minute) The Bear (2 Minutes) Push-Up Slaps-ies (2 minutes) Tight (3 Angle Tackle minutes) Running Drive (Tackle Only) (3 minutes) Running Roll Only) (3 minutes) (Tackle (1 minute) Transition BLOCKING FLAG PULLING AND TACKLING FLAG 2-Point Coil to Fit (3 minutes) (3 minutes) Angle Find the Brace PREP FOR CONTACT TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 8 (CONTINUED) 212 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 8:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at contact, butnobodygoes to theground. same foot, sameshoulder technique. Defenders drive through leverage withtherightorleft side, makingcontact withastrong command, thedefender progresses toward thebag,establishing to thechest.Theotherlineincludes thedefenders. Onthecoach’s player orcoach holds ahalf-round bagorothersoftsurface tight Set uptwo linesfive yards withaslightoffset.Inoneline, apart Description: TIGHT ANGLETACKLE 2 performs thesamestep andthrow. upon releasing the ball to Partner 2.Once receiving the ball, Partner one step forward withthenon-dominant foot andfollow-through Raise theballto earlevel, drop backwiththedominant foot, take target withhis/hernon-throwing shoulder. assumes astance withbothfeet shoulder-width facingthe apart, age group. Partner 1gripsandholds thefootball inbothhands, Partners stand10yards oranappropriate apart distance for the Description: ANDTHROW PARTNER STEP (the guard position).Freeze inthisposition. underneath your body. Bringhandsoutinfront ofthebody Transition from aforward lean asyour hipsbeginto gather back into the2-pointcoil position. opponent, widen your baseandtake choppy short, steps to get linear to gainasmuchground aspossible. Whenapproaching your When runninginspace, your sprintstrides should remain long and fromStart a2-pointor3-pointposition(basedonposition). Description: FREEZE BALANCE TO COME usafootball.com/fdm 213 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 214 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 9 PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(3 minutes) 15-yard Partner PuntPasses KICKING ANDPUNTING minutes) (3 Callout Number RECEIVING 5-10 Yard Routes (6minutes) minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING Ultimate Football (8minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring (2 x10yards) Quad Stretch andReach Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Leadership Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm DETAILS DURATION Focus onfootwork duringdrop Focus onballcarriage position Loosen uparmsandshoulders off theballonroute called Working withapartner, review From anathletic stance, burst target-feet parallel to target target-feet parallel to target Use TrueSport Leadership Shoulder pointed atthe Shoulder pointed atthe with good ballcarriage Encourage creativity skills asneeded before rotating Lesson #1 20 Minutes 8 Minutes 5 Minutes 7 Minutes Intro 215 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 5 Minutes 15 Minutes 15 Minutes 25 Minutes

the hands and Pillar fits. acceleration finish acceleration and the angle to the target to and the angle target, precontact posture, precontact target, pressure, special awareness pressure, Maintain leverage, square to square Maintain leverage, Make sure the hips still drive the hips still drive sure Make leverage, square up to tackle up to square leverage, not the arms. Use the Bridge not the arms. Use the Bridge shoulder accuracy, arm clamp, arm accuracy, shoulder DETAILS DURATION DETAILS Remember that the depth of the that the depth Remember Use the hips to drive the hands, drive Use the hips to finish, stay connected to the bag connected finish, stay Grip strength, with fight pressure Shoulder accuracy, head and neck head accuracy, Shoulder brace step depends on the distance depends step brace positioning, arm lamp, acceleration acceleration positioning, arm lamp, Adjust speeds accordingly to maintain to Adjust speeds accordingly usafootball.com/fdm ACTIVITY Come to Balance Freeze Freeze Balance to Come (3 minutes) Hand Fighting Tournament Hand Fighting Tournament (4 minutes) Tackle Angle Only) (4 minutes) (Tackle Run & Gather (4 minutes) Drive 2-Step (Tackle Only) (3 minute) (1 minute) Transition BLOCKING (3 minutes) Angle Find the Brace Deep-Gather-Gain Ground (3 minutes) Sequence PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLANPRACTICE 9 (CONTINUED) 216 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 9:DRILLINDEX PRACTICE PLAN the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at finished position. the throwing side andcomplete thethrow onbalance inthe step withthefoot onthenon-throwing side, plantthefoot of Simulating thelast2-steps ofa3-step drop, take across-over the target) to thetarget, withtheballinball-carriage position. withthefeetStart parallel (non-throwing shoulder pointed at Description: THROW PLANT CROSS a two-hand touch ontherunner. ball-carrier andmaintainingleverage, thenclosing withaswoop for ball-carrier, tracking thenearhip, changingspeedsto match the and stopping inintervals. Thedefender takes anangle to the ball-carrier beginsrunningdown thesideline orayard line,starting with aball-carrieranddefenderStart about10yards The apart. Description: ANDGATHERRUN (the guard position). underneath your body. Bringhandsoutinfront ofthebody Transition from aforward lean asyour hipsbeginto gather choppy steps to get backinto the2-pointcoil position. approaching your opponent,widen your baseandtake short, remain long andlinearto gainas muchground aspossible. When on position).Whenrunninginspace, your sprintstrides should coming to balance. from Start a2-pointor3-pointposition(based With apartner, take turnsmirroring eachotherasyou practice Description: MIRROR BALANCE TO COME usafootball.com/fdm 217 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 218 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 10PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(3 minutes) 15-yard Partner PuntPasses KICKING ANDPUNTING Pat andGo(3minutes) RECEIVING (4 minutes) 2 vs.1Read theDefender (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING minutes) (4 Reaction Feet Quick Flying 20or30(4minutes) Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Leadership Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION Focus ondeveloping directional thetrajectory ofthefootball Start runninginplace withfeetStart Focus onballcarriage position Loosen uparmsandshoulders From agood athletic stance, target-feet parallel to target target-feet parallel to target burst offtheball andtrack Drop-cross-plant andthrow Recognize thecoverage and distances basedonplayers’ throw to theopenreceiver Use TrueSport Leadership Shorten or lengthen the orlengthen Shorten Shoulder pointed atthe Shoulder pointed atthe shoulder-width apart through theair before rotating conditioning Lesson #2 punting 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 219 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

straight over straight lower body lower straight over straight bag, finish on top bag, finish on no flopping ability to go to ability no flopping no flopping ability to go to ability no flopping steps as the block is finished as the block steps arm clamp, acceleration finish acceleration arm clamp, tag with good contact posture contact tag with good Fluid transitions of movement, of movement, Fluid transitions Fluid transitions of movement, of movement, Fluid transitions Continue to take short take choppy to Continue up and out at a 45 degree angle up and out at a 45 degree DETAILS DURATION DETAILS let upper body get out ahead of out body get upper let While squeezing, uncoil the hips squeezing, uncoil While Shoulder accuracy, head and neck accuracy, Shoulder positioning, arm clamp, torque for torque positioning, arm clamp, Make sure that the thumbs extend sure Make acceleration, stay connected to the to connected stay acceleration, Core strength, not do Core body control, Maintain leverage, square to target, to square Maintain leverage, Maintain leverage, laser focus, quality laser focus, Maintain leverage, precontact posture, shoulder accuracy, accuracy, shoulder posture, precontact usafootball.com/fdm ACTIVITY Squeeze Drill (3 minutes) Hollow Rolls (2 minutes) (2 minutes) Rolls Hollow Sprint to Somersaults (1 minute) Sprint to 3 Somersaults (1 minute) Sprint Tackle Only) (3 minutes) (Tackle Roll Kneeling (Tackle Only) (4 minutes) (3 minutes) Man Rabbit Two (1 minute) Transition Come to Balance Fit Balance to (4 minutes) Come Fit Finish to (3 minutes) FLAG PULLING AND TACKLING FLAG BLOCKING PREP FOR CONTACT TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLAN 10 (CONTINUED) PLANPRACTICE 10 220 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 10:PRACTICE PLAN DRILLINDEX the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at make thetackle. same shoulder technique, punchingyour arms around thebagto As you approach thecontact zone,swoop inusingyour samefoot, two steps toward thebag,establishingleverage. a half-round bagorsimilarsurface. Onthecoach’s command, take Place acone afew steps away from acoach orteammate holding Description: DRIVE 2-STEP back andforth to your partner. taking any strides, usingproper throwing mechanics,throw theball to your target, feet shoulder hipsare widthapart, dropped. Without Facing your throwing about5yards partner away, shoulders square Description: STATIONARY THROWS a two-hand touch ontherunner. ball-carrier andmaintainingleverage, thenclosing withaswoop for ball-carrier, tracking thenearhip, changingspeedsto match the and stopping inintervals. Thedefender takes anangle to the ball-carrier beginsrunningdown thesideline orayard line,starting withaball-carrieranddefenderStart about10yards The apart. Description: ANDGATHERRUN usafootball.com/fdm 221 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 222 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 11PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

(5 minutes Exchanges (Hand-OffsandSnaps) FOOTBALL MOVEMENTS (2 minutes) 10-Yard Intermediate Game RECEIVING (5 minutes) Snap –Catch –Roll –Throw (2 minutes) Push-Pull Partner Throws minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING W-Drill (5minutes) Hip FlipsBackPedal (3minutes) Lateral Shuffle (2x10yards) Stretch (2x10yards) Straight LegMarch Hamstring (2 x10yards) Quad Stretch andReach Reverse Lunges (2x10yards) High Knees (2x10yards) Butt Kicks(2x10yards) Shoulder/Neck Rolls (30seconds) Recovery Lesson1 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm thumbsandindex fingers together ofbreaks, and finishwitharms Maintain balance andspeedwith DETAILS DURATION Keep distance consistent while Burst offball from anathletic Focus onballcarriage position Loosen uparmsandshoulders Working withapartner, review target-feet parallel to target target-feet parallel to target stance, stay low inandout Roll outinapredesignated Keep center ofgravity low throwing backandforth Use TrueSport Recovery Shoulder pointed atthe Shoulder pointed atthe fully extended with fully throughout thedrill direction and throw skills asneeded fluid movement before rotating Lesson #1 20 Minutes 8 Minutes 5 Minutes 7 Minutes Intro 223 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

movement hip sink, spinal posture hip sink, spinal posture to the bag, finish on top the bag, finish on to accuracy, head and neck accuracy, clamp, accelerate finish accelerate clamp, hip sink, spinal positioning The pop step is a small, The pop step Make sure to not maintain a to sure Make the densest partthe densest of the hand Precontact posture, shoulder posture, Precontact neutral spine when uncoiled spine neutral Shoulder stability, bend knees, stability, Shoulder grounded before contact before grounded positioning, arm clamp, torque torque positioning, arm clamp, tag with good contact posture contact tag with good Shoulder stability, bend knees, stability, Shoulder Precontact posture, shoulder posture, Precontact powerful that must be step for acceleration, stay connected stay acceleration, for and level, bend knees, hip sink and level, DETAILS DURATION DETAILS Remember that the fit starts withRemember strength and positioning through accuracy, rip and shoot drills, arm accuracy, Keeping the hips up means postural the hips up means postural Keeping Spinal posture, ability to stay square stay ability to Spinal posture, Maintain leverage, laser focus, quality laser focus, Maintain leverage, usafootball.com/fdm ACTIVITY Brace-pop (3 minutes) Brace-pop Bear Crawl (1 minute) (1 minute) Walk Crab Monkey Walk (1 minute) (1 minute) Walk Elephant Tight Tackle Angle Only) (3 minutes) (Tackle Running Roll Only) (4 minutes) (Tackle (3 minutes) Man Rabbit Two (1 min) Transition BLOCKING FLAG PULLING AND TACKLING PULLING FLAG Fit Finish to (3 minutes) Drill (4 minutes) Refit PREP FOR CONTACT TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLAN 10 (CONTINUED) PLANPRACTICE 10 224 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 11PRACTICE PLAN DRILLINDEX the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at finished position. the throwing side andcomplete thethrow onbalance inthe step withthefoot onthenon-throwing side, plantthefoot of Simulating thelast2-steps ofa3-step drop, take across-over the target) to thetarget, withtheballinball-carriage position. withthefeetStart parallel (non-throwing shoulder pointed at Description: THROW PLANT CROSS same shoulder to make atwo-hand touch ontherunner. The defenders maintainleverage, swooping inwith samefoot, the ball-carriershiftsandjukes inorder to to try break contain. narrow thegapto therunner, dominating theirassignedleverage, all three move forward onthecoach’s command. Asthedefenders to move. Withtwo defenders andaball-carrieronthe three cones, triangle. Asplayers master theskill,widen thedistance they have with threeStart cones placed five yards inanequilateral apart Description: MANRABBIT TWO pushed back,by going to theground orby turning. after five seconds orifaplayer loses. Players lose by being recovering leverage asneeded. Thecoach blows thedrilldead and climbingofthehipsfeet, continually refitting and other backandoutoftheringcones through theclosing Brace-Hop followed by theRefit. Players attempt to move the On thecoach’s command, bothplayers’ first motionisthe situation. Drill, players standstraight simulatingastalemate upinthe“ring” in themiddle ofthe6yards inaneutral fitposition.Unlike the Refit Set upcones to outlinea3-yard by 6-yard box. Two players lineup Description: KING OFTHERING usafootball.com/fdm 225 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm 226 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 12PRACTICE PLAN FOUNDATIONS SKILLS BREAK HYDRATION THEME DEVELOPMENT ATHLETIC WARM-UP DYNAMIC ATHLETE HEALTH DEVELOPMENT/ CHARACTER

Partner Punts (3 minutes) (3 PartnerPunts KICKING ANDPUNTING Coach’s Choice (3minutes) RECEIVING (2 minutes) Lateral Partner Throws (2 minutes) Lateral Partner Throws (2 minutes) 3-Step Drop andThrow minutes) (2 Throw and Drop 1-Step minutes) (2 Throw and Plant Cross minute) (1 Throw Stationary Yards (2minutes) Trunk Rotation Throws at5&8 PASSING 5-10-5 Shuffle (5minutes) (5 minutes) Agility Ladder Variations Jumping Jacks(15x) Hip FlipsBackPedal (2x15yards) Carioca (2x10yards) High Skips(2x10yards) Straight LegBounds(2x10yards) Lunge withaTwist (2x10yards) Walking LegTucks (2x10yards) Recovery Lesson2 (1 minute) Arm Flaps/Arm Circles/Arm Slaps ACTIVITY usafootball.com/fdm Start withfeet squareStart to thetarget DETAILS DURATION Focus onballcarriage position Loosen uparmsandshoulders Focus onfootwork andgetting shoulder pointed atthetarget target-feet parallel to target target-feet parallel to target Drop-cross-plant andthrow Work onaccurate drop and maintaining balance after Use any varietyofagility Focus onfluidchange of Start facing a partner at facinga partner Start Use TrueSport Recovery Shoulder pointed atthe Shoulder pointed atthe adder movement skills distance of5-10 yards before rotating direction skills Lesson #2 the punt 20 Minutes 8 Minutes 2 Minutes 7 Minutes Intro 227 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS 2 Minutes 15 Minutes 15 Minutes 25 Minutes

to tackle to from hips from a small hop teaching tools teaching ‘dig’ for position for ‘dig’ bag, finish on top bag, finish on Precontact posture, Precontact Adjust speeds accordingly to Adjust speeds accordingly arm clamp, accelerate finish accelerate arm clamp, maintain leverage, square up square maintain leverage, Don’t land with one foot, take Don’t land with one foot, clamp, strong grip, generate lift generate grip, strong clamp, DETAILS DURATION DETAILS Incorporate Refit or Iron Core as Core or Iron Refit Incorporate get broken down by teammate, teammate, by down broken get Maintain strong posture, do not do posture, Maintain strong Ability to control hip spacing, arm control Ability to Shoulder accuracy, head and neck accuracy, Shoulder positioning, arm clamp, torque for torque positioning, arm clamp, Make sure the arms don’t windmill the arms don’t sure Make acceleration, stay connected to the to connected stay acceleration, shoulder accuracy, rip and shoot drills, rip and accuracy, shoulder usafootball.com/fdm ACTIVITY R e fi t D r i l l ( 3 m i n u t e s ) Pummeling (2 minutes) Pummeling (2 minutes) Body Lock (2 minutes) Run & Gather (4 minutes) Tight Tackle Angle Only) (3 minutes) (Tackle Roll Step Two Only) (3 minutes) (Tackle (1 minute) Transition BLOCKING Brace Hop (3 minutes) King of the Ring (4 minutes) PREP FOR CONTACT PULLING AND TACKLING FLAG TEAM OFFENSE TEAM DEFENSE COOL DOWN/ BREAKDOWN CONTACT SKILLS CONTACT HYDRATION HYDRATION BREAK THEME THEME PRACTICE PLAN 12 (CONTINUED) PLANPRACTICE 12 228 PRACTICE PLANS SKILLS DEVELOPMENTAL CHECKLIST OVERVIEW STAGE 4 PRACTICE PLAN 12PRACTICE PLAN DRILLINDEX the backofthisguide. Below are afew drilldiagram examples for thispractice plan.Every drillisexplained intheglossary at contact, butnobodygoes to theground. same foot, sameshoulder technique. Defenders drive through leverage withtherightorleft side, makingcontact withastrong command, thedefender progresses toward thebag,establishing to thechest.Theotherlineincludes thedefenders. Onthecoach’s player orcoach holds ahalf-round bagorothersoftsurface tight Set uptwo linesfive yards withaslightoffset.Inoneline, apart Description: TIGHT ANGLETACKLE rotate your torso asyou throw thefootball to your partner. and pointbothfeetapart forward. While keeping your feet planted, Line up5yards across from apartner. Plant feet shoulder-width Description: ROTATIONTRUNK THROWS instill precise movement patterns asspeedisramped upgradually. path possible withoutlosing theshoulders. Therefit helps you respond to pressure instantlyby refitting thehandintightest when regaining thefitbackinside onthechest.Itiscritical to small circular motionwithemphasisonalow to hightrajectory movement. Bringyour handsaround your triceps partner’s ina shoulder to theirchestwhile they simultaneouslydo thesame With your partner, refit by moving your handsfrom your partner’s inthebody.position witharc strength of theirshoulder (incorrect fitposition).Hipsare inanuncoiled your chest(correct partner’s fitposition)andtheotherison top arms extended outward andthumbspointed up. Onehandison on your insteps. Withapartner, engage inaneutral fitpositionwith outside thekneesandoutside thehips.Balance your weight Begin withasolidtriangularbasetoes pointingout,feet Description: REFIT DRILL usafootball.com/fdm 229 STAGE 4 OVERVIEW DEVELOPMENTAL CHECKLIST SKILLS PRACTICE PLANS usafootball.com/fdm

FOOTBALL DEVELOPMENT MODEL

PLAYER PROGRESSION GUIDE

GLOSSARY

Passing Receiving Prep for Contact Flag Pulling and Tackling Blocking Kicking and Punting Football Movement Dynamic Warmup 232 GLOSSARY / 3-Step Drop and / 1-Step Drop and PRE-PASS POSITION PASSING –DRILLS Partner Step and Middle GripDrill Cross Plantand Hips Inside the Snap –Catch – Snap –Catch – Opposite Foot Opposite Foot Hip Flipsfrom Drop –Throw Cleats inthe (underhand) 5-Step Drop Meet inthe (overhand) (Shotgun) Standing Position Throws Throws Throw Throw Throw Throw Throw Heels Grass line ofscrimmage. cross-steps andabout3more yards ofdistance. Steps should beperpendicularwiththe See directions for the3-step drop. Withthe5-step drop, simplyincorporate two more have regained your athletic stance, throw theballto apartner. the cross-step foot andplantitfirmlyintheground. Once both feet are planted and you front ofyour previously planted foot. Once thatfoot isplanted, bringyour initialfoot behind Once thatfoot isplanted, for your second step, quicklycross your opposite foot over the of thebodyasyour throwing arm. sternum andready to throw, take oneexplosive step backwiththefoot onthesame side Point your non-throwing shoulder toward thetarget. Withthefootball positionedatthe inanathleticStart stance withbothfeet positioned directly under your shoulders andhips. shifting to your front foot. arm. Plantthatfoot behindyou, andasyou throw thefootball forward, feel your weight to throw, take onestep backwiththefoot onthesameside ofyour bodyasyour throwing knees andstandinanathletic stance. With thefootball positionedatthesternum andready withbothfeetStart positioneddirectly under the shoulders andhips.Slightlybendatthe pass thefootball to withanunderhand apartner throw. with thefoot opposite your dominant throwing arm.While stepping forward, simultaneously withbothfeetStart positioneddirectly under your shoulders andhips.Take onestep forward the balls(toes) offeet. Plant theentire bottoms ofbothfeet intheground. Avoid weight beingdistributed onjust transfer from your backfoot to your front foot. throwing arm.Plantthatfoot behindyou, and asyou throw theball,feel your weight at your sternum. Take onestep backwith thefoot onthesame side ofthe bodyasyour Receive adirect snapfrom andbringthefootball apartner to athrowing, ready position the ball,Partner 2performs thesamestep andthrow. non-dominant foot andfollow-through uponreleasing theballto Partner 2.Once receiving Raise theballto earlevel, drop backwith thedominant foot, take onestep forward withthe facing thetarget withhis/her non-throwing shoulder. and holds thefootball inbothhands,assumesastance withbothfeet shoulder-width apart, Partners stand10yards oranappropriate apart distance for the age group. Partner 1grips pass thefootball to withanoverhand apartner throw. with thefoot opposite your dominant throwing arm.While stepping forward, simultaneously withbothfeetStart positioneddirectly under your shoulders andhips.Take onestep forward Makeapart. sure that hipsalignwiththeinside oftheheels. part Assume acomfortable standingposition.Move bothfeet abitwider thanshoulder-width body position90degrees before landingsimultaneouslyonbothfeet. up withbothfeet off theground, bringingthekneesuptoward thechestandrotate your withbothfeetStart positioneddirectly under theshoulders andhips.Wheninstructed, jump complete thethrow onbalance inthefinishedposition. over step withthefoot onthenon-throwing side, plantthefoot ofthethrowing side and the ballinball-carriage position.Simulatingthelast2-steps ofa3-step drop, take across- withthefeetStart parallel (non-throwing shoulder pointed atthetarget) to thetarget, with non-dominant hand.Once thefootball isinboth hands,make sure fingers cross the laces. throwing hand.Inonemotion,bringthefootball toward your sternum to meetyour inanathleticStart stance withbothhandsatyour side. Hold thefootball inyour dominant back foot to your front foot. arm andplantthatfoot behindyou. Asyou throw theball,feel your weight transfer from your sternum. Take onestep backwiththefoot onthesameside ofyour bodyasyour throwing Receive ashotgunsnapfrom andbringthefootball apartner to aready positionatthe usafootball.com/fdm 233 GLOSSARYSTAGE 4 usafootball.com/fdm Line up 5 yards across from a partner. Plant feet shoulder-width apart and point both shoulder-width Plant feet a partner. from across Line up 5 yards the football throw as you torso your rotate planted, feet your keeping While forward. feet partner. your to route. run a fade as they receivers to the football Throw route. run a slant as they receivers to the football Throw the throw Drill) and hips (see Hip Drop your apart, drop shoulder-width feet Plant your or right. on either the left a target to football of the square in the center stands One player a side. to 5 or 10 yards in a square Set cones before drop a 1- or 3-step Complete coach. by the cone as called designated to a and shuffles a pass downfield. throwing the hips, giving a gentle drop command, apart. On the coach’s shoulder-width Stand with feet the back straight is essential: keep Spine angle slightly forward. bend in the knees, and lean and bend slightly forward. your rotate and feet off the ground jump up with both direction, shuffling in a lateral While to then continue feet, landing simultaneously on both before body position 90 degrees your new direction. in shuffle Plant your feet shoulder-width apart, drop your hips (see Hip Drop Drill) and throw the Drill) and throw (see Hip Drop hips your apart, drop shoulder-width feet Plant your or right. on either the left a target to football jump and hips. When instructed, the shoulders under positioned directly Start with both feet your the chest and rotate bringing the knees up toward off the ground, up with both feet landing simultaneously on both feet. before body position 90 degrees feet. with one of your forward step a large standing position, take a comfortable From thigh is hips until your in the original position, sink your planted other foot your Keeping angle. be at a 90-degree knee should Your with the ground. parallel the left. the right and then to and upper body to torso twist your this position, slowly From your Keep of you. in front and kept be bent at the elbows arms should During the twist, your and upper body back torso your brought you’ve Once glutes. and squeeze your engaged core standing foot, extended meet your up to foot back planted position, bring your a center to and repeat foot planted previously with your forward Then, step so. do as you up straight the process. a holding With both of you line up facing a partner or coach. you, between yards 5 Keeping the movements. leads The coach each other’s movements. mirror football, the passer of the drop, the top At drop. a 3-step a quarterback takes a snap, simulating After of him or her. in front not directly the body at a stationary target across and throws steps of the Standing in front the players. are the others “Simon” while is designated One person must only obey the players However, must do. what they the players tells Simon group, your touch “Simon says If Simon says, “Simon Says….” that begin with the words, commands without first “jump,” their noses. But, if Simon simply says, must touch then players nose,” eliminated. are jump Those who do must not jump. players “Simon says,” saying, Throw the football to receivers as they run a fade route. run a fade as they receivers to the football Throw run a slant route. as they receivers to the football Throw Set cones in a square, 5 or 10 yards to a side. One player stands in the center of the square of the square stands in the center player One a side. to 5 or 10 yards in a square, Set cones downfield. pass a throws coach and by the cone as called designated to a and shuffles Crossing Curl and/or 10-yard running 5 to are who receivers to routes throw passers Have mechanics. drop 3-step Incorporate Routes. Twist Fades Fades Slants Slants 4-Cone 4-Cone and Left and Left to target) to Hip Drops Mirror Drill Mirror Simon Says 5-Yard Spot 5-Yard 4-Cone Drill 4-Cone Lunge with a Lunge 5-Yard Trunk Trunk 5-Yard Drop Back to Back to Drop 10-Yard Spot 10-Yard (feet parallel parallel (feet 10- to 15-Yard 15-Yard 10- to 15-Yard 10- to Hip Flips from Hip Flips from Hip Flips from Offset Throws 5- and 10-Yard 5- and 10-Yard 5- and 10-Yard 5- and 10-Yard Lateral Shuffle Lateral Throws to Right Right to Throws Throws to Right to Throws Position Throws Position Crossing Routes Crossing Rotation Throws Throws Rotation Standing Position PASSING – DRILLS – PASSING POSTURE 5-10 Yard Curl and Yard 5-10 234 GLOSSARY 4-to Score (3vs.3) (internal/external THROWING MECHANICS PASSING –DRILLS 3 vs.Scrimmage Clockwork Hands Fall Away Throws Horizontal "L"to Arm Slaps/Hugs 2-Man Concepts Vertical "L"Drill 2 vs.-Passing 2 vs.1Read the Lateral Partner 1-Knee Throws - Passing Only Receiver Drill Contested Arm Flaps Defender rotation) Passing Throws Only your shoulder; thisisthe vertical “L” position. Keeping your armsatshoulder height,rotate your hands andforearms upintheairabove “L” position. forearms andhandspointingaway from themidlineandshoulders; thisisthehorizontal at shoulder height,bendyour armsatyour elbows andassume90-degree angles withboth to your sides atshoulder height(equalandopposite symmetry). Keeping your armslevel withaballincarriageStart position.Separate your handsandmove your armsvertically shoulders to complete thethrow. remaining parallel to eachotherwhile throwing theballbackandforth. Focus onturning the at5-10Standing andfacingapartner yards away, bothpartners jogforward intandem, side to target. astationary back foot to simulate fallingbackward under pressure to deliver athrow downfield or to the From atraditional pocket passing position,aquarterback places allhis/herweight onthe playbook. Norunning plays allowed. Allow theteam to scrimmage 3vs.butonlyallow theoffense to usepassingplays from the which receiver to throw to. throws to him/her. Asplayers advance, thecoach signalsat thetop ofthequarterback’sdrop route concept thatmatches your team’s playbook. Thequarterback choosesareceiver and quarterback takes a3-step drop while thereceivers runaslant/arrow, fade/arrow oranother twoStart receivers onthesameside ofthequarterback. Onthecoach’s command, the plays. Norunningplays allowed. Allow theteam to compete in2vs.scenarios butonlyallow theoffense to usepassing cannot commit passinterference. spot where onlythereceiver hasachance to catch it.Thedefender canjumptheroute but On thecoach’s command, thequarterback takes a3-step drop anddelivers thepassto a coach tells boththereceiver anddefender whatroute thereceiver willberunning. areceiverStart onthelineofscrimmage opposite asingle defender. Before thesnap, the receiver’s hands(i.e., twelve o’clock isabove thehead,sixo’clock isbelow thewaist,etc…) Challenge thepassers to throw theballto thedifferent clock positionsrepresented by the This drillisthesameasclockwork handsreceiving drillexcept thefocus isonthepasser. you are givingyourself ahug.Perform inacontinuous motion. your chest,thendramatically bringyour armsforward andwrap themaround your chestlike Keep armsstraight andfeet stationary. Swing armsbehindthesides ofyour torso to open This completes onerep. Reverse themotionandrotate alltheway untilhandsare now pointingstraight up. hands are pointing down toward theground (fingers up, fingers down). forward (stick-up position).Keeping elbows inplace, rotate shoulders to thepointsoboth Raise your elbows sothatupperarmsare perpendicularto thebodywithforearms pointing than onescore infour tries.Recommended field sizeis20yards long and20yards wide. atthesamespotsoteamAll possessionsstart mustgo 20yards. Teams canget more the otherteam. score atouchdown. After thefourth attempt, iftheoffense does notscore, theballgoes to This issimplya3vs.flag football gamewhere theoffense isonlygiven four attempts to recognizes thecoverage andthrows to theopenreceiver. arrow orfade/arrow concept. Thedefender choosesonereceiver to cover. Thequarterback the coach’s command, thequarterback takes a3-step drop while thereceivers runaslant/ twoStart receivers onthesameside ofthequarterback andopposite asingle defender. On throwing armacross thebody(thumb-to-pocket). is pointingtoward thetarget. Make asmoothfluidthrowing motion. Follow-through withthe carriage position.Beginthethrowing motionby rotating thetrunksoopposite shoulder While kneelingonthesamekneeasyour throwing arm,work onbringingtheballto ball usafootball.com/fdm 235 GLOSSARYSTAGE 4 usafootball.com/fdm Start with both feet positioned directly under your shoulders and hips. Take one step forward forward one step and hips. Take shoulders your under positioned directly Start with both feet simultaneously forward, stepping arm. While throwing dominant your opposite with the foot throw. a partner with an overhand to pass the football height. Move shoulder them to and raise arms straight your keep standing stationary, While Start with small facing the sky. palms open and up, motion with your arms in a circular your circles. making larger gradually and counterclockwise, both clockwise circles to apart. a step-and-throw One starts 10 yards partners the ball and performs with Distance and throw. a step partner performs the ball, the second receiving Once the partner. work on receivers and passers and have their playbook from routes specific can take Coach routes. these specific and receiving throwing a throwing-ready to a partner and bring the football a snap from receive pace, a rapid At of the body as on the same side back with the foot one step Take position at the sternum. your to the football throwing While you. behind arm and plant that foot throwing your upon release. foot front your to transferring weight your feel partner as quickly as possible, feet target, your to square shoulders away, partner 5 yards about throwing your Facing throwing using proper strides, Without taking any dropped. width apart, hips are shoulder partner. your to the ball back and forth mechanics, throw flag. The object is color a different wears Each team teams. two into divided are Players their into the football and place territory the other teams’ into run with the football to When in the opponents’ a touchdown. scoring area) (hula hoops or designated end-zones the must give he/she flag is pulled, flag. When a player’s can pull the player’s they territory, side. their own to and return the opposing team ball to Keeping 5 yards between you, line up facing a partner or coach. With both of you holding a holding of you With both line up facing a partner or coach. you, between 5 yards Keeping the movements. leads The coach each other’s movements. mirror football, mirror they a football, both hold While each other. from across up 5 yards players Line two another partner to a pass throw the coach, by instructed Once each other’s movements. or upfield. down Start with your knees bent, feet shoulder-width apart and the football held in both hands held apartand the football shoulder-width knees bent, feet Start with your taking a long a wider-than-normal base by create command, On the coach's at the sternum. arm. Bring the football throwing body as your of your side on the same back with the leg step position. ready a to sternum your from motion and a passing initiate you while stride” a “negative back for foot lead Pull your foot front your sure Make throw. as you the target hips toward your the ball. Turn release the throw. and complete through rotate as you the ground to connected stays you between be 10 yards should There line. standing on the same yard a partner while Face back a step 2 will take 2, Partner Partner toward a step 1 takes As Partner partner. and your while distance the 10-yard keep Always players. between distance the 10-yard maintain to the ball back and forth. throwing drop. a 3-step and performs snap a simulated a quarterback takes center, Starting under side. his/her non-throwing-arm toward pivots reverse the quarterback of the drop, top the At on skill – depending throw a wrong-foot or delivers and throws then either resets He/she a stationary target. – to level throwing and stability while maintain balance or right leg, left standing on either your While optimal ball ensure to through follow Use the thumb-to-pocket a partner. to the football rotation. a pass and throw direction out in a predesignated roll a snap, take center, Starting under to a stationary target. downfield Drill Throw Throw Throw Throw Routes Throws Throws position) Opposite Opposite (overhand) Mirror Drill Mirror Foot Throws Throws Foot Roll – Throw Roll / Arm Circles Reverse Drop Drop Reverse Arm Circles to to Arm Circles Snap – Catch – Snap – Catch – Snap – Catch (clockwise and (clockwise (keep pre-pass pre-pass (keep Mirror Drill and Mirror Palms Up Small Up Small Palms Negative Stride Stride Negative Single-Leg Turn Turn Single-Leg Playbook Routes Routes Playbook Throw Rapid Fire Rapid Throw Partner Step and Step Partner Team Touchdown Team Stationary Throw Large Arm Circles Arm Circles Large PASSING – DRILLS – PASSING MECHANICS THROWING / Throw Playbook Playbook / Throw Push-Pull Partner Push-Pull Partner counterclockwise) counterclockwise) 236 GLOSSARY Trajectory Throws THROWING MECHANICS PASSING –DRILLS Ultimate Football Throw andCatch Trunk Rotation Throw Routes Towel Drill Throws (1-2-3) Relay motion asifyou’re throwing afootball. Step backwith thefoot onthesameside ofyour bodyasyour throwing armandmake the withyourStart feet shoulder-width andhold apart atowel inyour dominant throwing hand. drops androll-outs asdetermined by passerability. encouraged to incorporate receiving routes thatwillinvolve thepassers using3and5-step Have passers throw to receivers whoare runningroutes specified by the coach. Coach is and catch oftheball. again. Thisprocess repeats itselfuntiloneofthetwo teams hasallplayers complete athrow the second 3,etc. Ifsomeoneonteam Afailsto make thecatch, over the1sand2smuststart ball to thesecond 1,etc. Thefirst 3willthrow theball to thefirst 4,whowillthrow theball to On thecoach’s command, thefirst 1willthrow theball to thefirst 2,whowillthenthrow the be given afootball. distance between the1s-2s and3s-4swilldepend onskill.Thefirst 1andthefirst 3willeach line upalong ayard linefacingthe 2s.3swilllineupalong ayard linefacingthe4s.The Count players offby four. 1sand2swillform team A,and3s4swillform team B.1swill ground. Theball canbethrown overhand orunderhand going forward, backward orlaterally. those two steps are usedup, theball-carriercanonlypivot, always keeping onefoot onthe with theballisnotallowed, butplayers are allotted two steps before they passtheball.Once Ultimate Football isafast-paced gamethatinvolves passing,pitching andreceiving. Running Emphasize low (1),medium(2)andhigh(3)angles oftrajectory while throwing thefootball. Emphasize upperbodyrotation. a partner. Increase yardage asappropriate after several throws successful andcatches. feet forward. While keeping thefeet planted, rotate your torso asyou throw thefootball to Line up5yards away from apartner. Plantyour feet shoulder-width andpointboth apart usafootball.com/fdm 237 GLOSSARYSTAGE 4 usafootball.com/fdm Start with both feet touching any line on the field. Perform a one-step drop with the foot on with the drop a one-step Perform line on the field. any touching Start feet with both Do not partner. your to the football arm and throw throwing dominant as your the same side started. Make feet both your the line where over and cross follow-through foot trail your let foot. front behind your stays foot trail your sure throwing-ready to a partner football and bring the a snap from receive pace, a rapid At as of the body on the same side back with the foot step one Take position at the sternum. partner as your to football the Throwing behind you. and plant that foot arm throwing your upon release. foot front your to transfer weight your feel quickly as possible, throwing-ready to a partner football and bring the a snap from receive pace, a rapid At as of the body on the same side back with the foot step one Take position at the sternum. foot forward your to weight your distribute behind you, arm, plant that foot throwing your as quickly as possible. or varying targets, partner, your to the football and throw Find any line on the field and position one foot on either side of the line (the line will be of the line (the line will be foot on either side Find and position one line on the field any and hips. shoulders your under positioned directly Start with both feet feet). your between while stable staying the target, the ball to and throw foot opposite with your forward Step passing. the and hips. Hold shoulders underneath directly with feet stance Assume an athletic the Bring the ball to position at the sternum. in both hands at a throwing-reading football the the ball to and throw foot with the opposite forward Step position (earlobe). trigger of the pocket hand thumb toward throwing bring your through, When following target. an optimal spiral. throw hip to opposite shorts on your your hand. throwing dominant in your a towel apart and hold shoulder-width feet Start with your the arm and make throwing body as your of your on the same side back with the foot Step a football. throwing motion as if you’re Line Drill targets) targets) Towel Drill Towel Snap-Catch- Snap-Catch- Throw Rapid Rapid Throw Targets (offset Targets Don't Cross the Don't Cross Fire to Different Fire Different to Throw Rapid Fire Rapid Throw Straddle the Line Straddle Thumb-to-Pocket PASSING – DRILLS – PASSING FINISH 238 GLOSSARY Acceleration Drills FEET/FOOTWORK –DRILLS RECEIVING Duck Goose Multi-Directional Curved PathwayCurved Lateral Pathway 3-on-3 Ultimate Get UpandGo (acceleration Deceleration mechanics) Dominance Freeze Tag Dual Leg Blob Tag Football Drills player to accelerate adjust, ordecelerate to catch theball. seconds, thecoach/QB canthrow the ballanywhere withinthat designated area, forcing the the space atatime,andonthecoach’s command, allow the player to runfreely. After five Create asquare space withcones (10yards long and5yards wide). Have oneplayer enter right orleft five steps to simulate attempting to get open. determined by coach). Uponcoming outofhis/her“break,” thereceiver willshuffle either Players lineupinasingle-file line.Players willeitherrunapattern: ahitch orcurl(to be (touches themto return themto normal). still andnotmove). Frozen people cannotmove untilanunfrozen player un-freezes them other players, to trying tagthem.Ifaperson istagged, heorshemustfreeze inplace (stand chases after other players. Whenthegamebegins,everyone runsaway The“it” from “it.” istheplayer whocan“freeze” Begin by choosingaperson Theperson to whois“it” be“it.” cycle continues. take thegoose’s seatwithoutbeingtagged. Thatperson thenmustsitinthecircle, andthe namesagoose andfailsto another turnorsitinthemiddle ofthecircle untilanew“it” for musteithercontinue to be“it” goose keeps his/herspotinthecircle, andthe“it” tagged, thegoose Ifthegoose thenthe becomes tagstheperson thenew“it.” whois“it,” reaches successfully thegoose’s seatwithoutbeing take thegoose’s originalseat.If“it” can The “goose” person to runsafter trying taghim/herbefore theperson whois“it,” “it” they decide to tapsomeoneandsay “goose.” walks around thecircle, tappingeachplayer onthehead,saying “duck” witheachtap, until All theplayers, except sitinacircle. Theperson theperson whois“it” designated as“it”, Players willrun5or10yards uponrelease from theirstance. Work players from bothsides. right foot orleft foot forward, basedonpositionto thecoach simulatingthequarterback. fromStarting thelineofscrimmage, players release from a2-pointstance witheitherthe on player’s second step andcaughtaround sixyards. player, forcing him/herto decelerate inorder to complete thecatch. Pass should bethrown sprint forward inastraight line.Thecoach/QB willthrow ofthe theballbehindorshort Players lineupinasingle-file linenext to the coach/QB. Onthe coach’s “GO,” a receiver will the coach’s directions. Players curved directions runinvarying andpathways aslaidoutby cones, ladders, tapeor continue to play. Thelasttwo players canthenbecome thefirst Blob for thenext game. bounds while to trying avoid TheBlob, he/she mustthenconnect withthenearest Blob and people. Play continues untilalloftheplayers become ofBlobs. part Ifaplayer runsoutof Every timeaBlob becomes four players, itsplits: thisensures eachBlob hasonly2or 3 ofTheBlob.part When afourth player istagged, TheBlob separates into two Blobs. rest oftheplayers. Whensomeoneistagged, he/she linkselbows withthetaggers, becoming When play begins, 2players linked attheelbows, Blob”, “The move together to andtry tagthe thrown ontheplayer’s second step andcaught around sixyards. him/her to accelerate andtrack theballinorder to complete thecatch. Passes should be forward inastraight line.Thecoach/QB willthrow theballover theplayer’s head,forcing Players lineupinasingle-file linenext to the coach/QB. On coach’s “GO,” a receiver willjog the gameby playing 3-on-3 to create more openspace instead oflarger groups. defense. Possession canalsochange onaninterception. Withthefocus onreceiving, simplify the ball-carriertakes extra steps. Theballisbackinplay assoonitispicked upby the ball-carrier are illegal. Theballisdead whenitlandsontheground, afoul iscommitted, or Holding, reaching over theback,blocking, pushingandstrippingtheballfrom anopposing There isnophysical contact. A goal occurs whenaplayer catches aballinhis/herendzone.Eachgoal isworthonepoint. ground. Theballcanbethrown overhand orunderhand going forward, backward orlaterally. those two steps are usedup, theball-carriercanonlypivot, always keeping onefoot onthe with theballisnotallowed, butplayers are allotted two steps before they passtheball.Once Ultimate Football isafast-paced gamethatinvolves passing,pitching andreceiving. Running usafootball.com/fdm 239 GLOSSARYSTAGE 4 usafootball.com/fdm Line players along a marked starting line. When coach says “green light,” everyone will move will move everyone light,” “green says starting line. When coach a marked along Line players coach says (walking, jogging or running). When own pace the finish line and his/her towards “red calls when coach is still moving If a player stop. must immediately everyone light,” “red the starting line. back to must go he/she light,” it make finish line or when most players the across gets everyone when Start a new round the finish line. across Coaches will be running. receivers the routes will specify which coach with passers, Working appropriate. developmentally are or that their playbook form use routes to encouraged are shark(s) stand(s) in The else will be minnows. shark(s) -- everyone who will be the Identify slowly The minnows come out and play.” fishy, “Fishy, and says, area of the play the middle the sharks. toward area the starting line of the play walk from the must run to that point, the minnows attack!” At “Shark time, the shark(s) can yell, any At a also becomes he/she is tagged, If a minnow boundary line without being tagged. opposite sharks. round’s the next become they left, minnows only one or two are shark. When there of in front Standing the players. are the others “Simon” while is designated One person only obey must the players However, must do. what they the players Simon tells the group, your touch “Simon says If Simon says, “Simon Says….” that begin with the words, commands without first “jump,” But, if Simon simply says, their noses. must touch then players nose,” eliminated. jump are do Those who must not jump. players “Simon says,” saying, the “GO,” On coach’s forward). foot (dominant stance will align in a 2-point staggered Players 10 yards. the ball” running for “off will sprint receiver the QB/coach, offset from and 1-yard away 5 yards himself/herself will align A receiver sprints off his/her mark, the player command, On the coach’s or outside. either on the inside This drill helps leverage. head-up re-establish to player squaring up with the defensive go. establish the option of a two-way players as “it.” one person Designate 15 yards. by that is 15 yards an area create to Set up cones instructs players the coach 10 seconds, tag. Every play the players command, On the coach’s hop). jog, buzz the feet, 50 percent, (i.e., move should in which they on the pace From a standing 2-point start, sprint to a cone 4 yards away. Upon reaching the cone, break break the cone, Upon reaching away. 4 yards a cone 2-point start, a standing sprint to From maintaining while as possible steps using as few the quarterback back to and pivot down speed. A receiver will align himself/herself 1 to 10 yards away and 1-yard offset from a receiver – a receiver offset from and 1-yard away 10 yards 1 to will align himself/herself A receiver sprints off his/her mark and the player command, On the coach’s or outside. either inside Drill the Stem from This drill differs go. a two-way creating head-up leverage, re-establishes off-man coverage. as opposed to coverage in that it emphasizes press tag them, until he/she trying to will chase the other players, is “IT”; this person One person pathway a zig-zagged in in the game must move involved player tags someone else. Every step. third every without direction 3 feet--and every directions orientations—changing run in zig-zag Players such as the a specified distance, lengthfull Do this over football field. prompting. of the - Drill Drill Light and Go Minnows Stem Drills Stem Sharks and Zig-Zag Tag Zig-Zag Simon Says Stance StartStance ing with Passers Top of the Route of the Route Top Running – Work Red Light, Green Light, Green Red Zig-Zag Pathway Zig-Zag Receiving Routes Routes Receiving Winning Leverage Winning Leverage RECEIVING – DRILLS FEET/FOOTWORK and Catch / Route / Route and Catch Stop-and-Go Flow Stop-and-Go 240 GLOSSARY HANDS –DRILLS RECEIVING Clockwork Hands Game (dig,curl, Catch andStep Long ArmDrill Partner Catch High BallDrill Medium, High Receiver Drill Low BallDrill slant, in,out) Intermediate 5-Yard Quick Globetrotter with Partner Game (hitch, Passing and Receiving / speed-out) Hot Potato Catch Low, Clockwork Self-Catch 10-Yard capabilities, add slantsandincreasingly advanced techniques. atthelineofscrimmage,Starting run10-yard patterns. Inaccordance withplayers’ the route. which theplayer catches theball.Asplayers progress, add slantandin-and-outpatterns to atthelineofscrimmage,Starting run5-yard patterns, positionfrom endinginastationary the receiver works thehandsupanddown. 5fiveStart yards away from apartner. Throw anappropriately sizedballbackand as forth ball backto his/herpartner. complete catch, theplayer whocatches caughttheballtakes astep backbefore throwing the Set partners 3yards Toss apart. anage appropriately sizedballbackandforth. After every the airto oneselfandsecure thecatch. Toss orthrow anappropriately sizedball(football, tennis ball,racket ball,foam ball,etc.) in appropriate andwillallow theplayers to throw and catch with success. Players beginby standingacross from atadistance apartner thatisdevelopmentally coach orquarterback. catching apassaimedattheknee-to-shin area. Feel free to substitute your quarterbackfor 7yardsStarting from acoach andoncoach’s command, thereceiver runstoward thecoach, interfere inany way. will attempt to knocktheballaway while remaining behindthereceiver. He/she cannot the player infront prepares to catch apasswitharmsoutstretched. Theplayer intheback Two players onebehindtheother5yards start away from acoach. Onthecoach’s command, two players remain standing. the endofeachround, increase thespeedthatballistossed around thecircle untilonly ball. Ifsomeonedrops it,he/she sitsinthecenter ofthecircle (“hotpotato soup” pot).After Using underhand passes, toss thefootball around thecircle orclasswithoutdropping the in any way. to knockitaway. Thebackplayer mustremain behindthereceiver andcannotinterfere appropriate heightfor theage andskilloftheplayers –while theplayer behindattempts command, the player infront prepares to catch apassthrown highintheair–an Two players standonebehindtheother5yards away from acoach. Onthecoach’s for footballs. increase. Continue to add tennis balls.Thentake away thetennis ballsandexchange them Once they’ve gotten into arhythm, add asecond tennis ball,andexpect thetempo to circle. thattheseare It’simportant soft,catchable passes. player atennis ballandhave themhim/herrandomly underhand theballto players inthe Have theplayers huddle upandthentake two steps backto form anice, bigcircle. Give one the clock while thereceiver iscatching theballinvariouslocations. head is12o’clock. To theright is3o’clock. Thepasserissimplyattempting to throw around the receiver works thehandsaround afigurative clock. For example, aballthrown over the 5fiveStart yards away from apartner. Throw anappropriately sizedballbackand as forth usafootball.com/fdm 241 GLOSSARYSTAGE 4 usafootball.com/fdm Prepare by coloring the front third of footballs with different color chalk or other color with different of footballs third the front coloring by Prepare calls out route. the coach Startingnon-permanent markings. at the line of scrimmage, one of throws the coach and route called runs the the receiver command, On the coach’s the ball is still of the chalk while out the color and call must identify the balls. The receiver in the air. other the 30) while to counting a brief period (often for his/her eyes closes One player in hiding. who are find those and tries to opens his/her eyes then The seeker hide. players round. found is the winner of the and the last one seeker, found is the next one The first the seeker “home base” while run back to try to of the game, the hiders forms In one of many in the as seeker repeats the seeker safely, return them. If all the hiders for looking is away round. next – number or other code calls out the appropriate a coach Starting at the line of scrimmage, and then runs that route The receiver or pattern. a route – for based on the playbook the pass. catches You can use tennis balls, rubber balls or any balls of different colors. Starting at the line of colors. balls of different rubber balls or any balls, can use tennis You runs the called the receiver command, On the coach’s calls out a route. the coach scrimmage, and call out the color identify must The receiver one of the balls. throws and the coach route the air. it is still in of the ball while A player stands 3 yards away from a coach with his/her back to the coach. On the coach’s On the coach’s the coach. with his/her back to coach a from away stands 3 yards A player remaining while The receiver, shoulder. the receiver’s a pass over lofts the coach command, his/ from will not move The receiver catch. a the ball into follows back and looks stationary, the catch. makes her position as he/she serving as quarterbacks. On the players/coaches lines with two two into players Divide pass that is either thrown to 12-yard a 10- to catch run downfield receivers command, coach’s adjusting the body appropriately. or behind the receiver, outside inside, the shoulder, over One partner his/her back turned. On the coach’s has Start away. with a partner 3 yards from a toss and catches turned then turns around with his/her back the player command, rolling, bouncing modifications can include progress, As players Then alternate. the partner. the ball at various heights. and throwing Catches Footballs (any ball) (any and Catch Colored Chalk Colored Hide and Seek Hide Number Callout Pat-and-Go Drill Pat-and-Go Progressive Turn Turn Progressive Colored Ball Drill Colored RECEIVING – DRILLS VISION Over the Shoulder the Shoulder Over 242 GLOSSARY Coaches Knockout Coaches Knockout FINISH –DRILLS RECEIVING Catch, Wrap and Progressive RTC Catch-Wrap and Football Style / Five PointsFive of Outside Arm Pressure Drills Step YAC Go each “chase” before again. starting ball mustrunfrom their partner, to whowilltry pulltheirflagoff. Allow 20 to 30seconds for seconds. At oraround 30seconds, coach willblow thewhistle andtheplayer whohasthe ers up. partner They willneedaflagbeltand football. Have players play catch for about30 YAC standards for yards after catch. Infootball, when you catch it,you runwithit!Have play - turning upfield with theballsecured usingfive pointsof pressure. On thecoach’s command, aplayer runsapattern orroute, runningthrough the catch and catch, thereceiver takes astep back. every caughtball,thereceiver secures thefootball withfive pointsof contact. With every Set partners 3yards throwing apart, ortossing anappropriately sizedballto eachother. After 5 to 10yards upfield. player secures theballinoutside arm(theonenearest thesideline), thenturnsandruns Toss orthrow anappropriately sizedfootball to aplayer. Once inpossession oftheball, position andtransition to five pointsofpressure. middle finger, forearm, bicep and lower pectoral. Asplayers progress, from start aneutral Secure anappropriately sizedfootball usingthefive pointsofpressure: theindex finger, the ballloose from others while keeping theirown secure. knock theballloose from players. Asplayers progress to later stages, they to cantry knock sized football andfive pointsof pressure. Asplayers runaround thespace, coaches try to Set cones to outlineanarea of10yards by 10yards. Every player with an appropriately starts his/her originalspot.Oneachcatch, thethrower takes astep back. catch, thereceiver securely wraps thefootball, turnsandsprints5yards before returning to Partners spaced 3yards toss apart anappropriately sizedballbackandforth.After every usafootball.com/fdm 243 GLOSSARYSTAGE 4 usafootball.com/fdm Angle of Pursuit is also commonly called “The Rabbit Drill” – Set up cones or markers along along or markers Drill” – Set up cones “The Rabbit called is also commonly of Pursuit Angle all other Have line (the rabbit). at the 50-yard on the sideline one player Have the sideline. the sideline down begin running rabbit the Have the field. of middle out in the spread players the endzone. toward end zone. the to gets he/she before the rabbit catch defenders the have is to The goal the rabbit. catch to angle pursuit on taking a proper Discuss the importance and your shoulders your hands below arms straight, with your on all fours Get down the ground. touch should toes hands and hips. Only your your below knees bent 90 degrees in feet hands and opposite moving forward and backward flat, crawl back your Keeping and right foot). hand left foot, left unison (right hand and in feet drawn your and with your arms leaning back on on the floor, sitting down Start off by underneath on the floor hands are your sure bent. Make knees are hips so your your towards your hands and feet. Then, push into your to down pointing fingers with your shoulders your by about hips off the floor lift your to and glutes core engaging your a table, like feet 6 inches. of them, then back with both a step and take hand and right foot left lift your here, From back with them. a step and take foot right hand and left Pick up your them back down. place direction. in a backward walk going hand/foot opposite this alternating Keep knees and your shoulders your hands below arms straight, with your on all fours Get down leg arm and the same side back flat, move your hips. Keeping your below bent 90 degrees further abilities. to anti-rotation together challenge with the football The athlete a football. apart with one holding 1-yard athletes two Place near a near foot, into will get assumes a fundamental position. The defender athletic start should in player The offensive tackling position bisecting the ball-carrier. shoulder a his height but keeping matching player and the defensive as possible as high a stance shoulders. under with shoulders advantage leverage squats. controlled slow preform will begin to player the offensive command, On the coach’s then slightly down going in partial ranges but move reps standard not complete He should and up again. The defensive down up, and partway down all the way stopping, and down up, tackle and rise in his defensive and sink player of the offensive the lead will follow player physical on age, time (dependent allotted After advantage. maintain his leverage position to near foot, his near switch should defender the strength of the athletes), and condition and offense then rotate should the drill. Players and repeat side opposite the to shoulder on ankle, focus should Both players one on each leg. reps more two for repeating defense in the ground, cleats keep aim to warm up the joints and both should knee and hip bend to drill. entire for back foot, especially the defenders Startby making 4 by 15 yards. of about 15 yards area shaped playing box a defined Create (usually yellow 2 teams Then create area. of the playing each corner one for areas, coned diagonal corners to teams again, assigning them Then split the color). based on flag and red; each other. to and try pull the flag of the to area the playing enter players signal or whistle, On the go out means However, “out”. are they off, flag pulled their gets If a player team. opposite predetermined and performs area the main playing from away the starting area to go they is no one of a until there continues Play etc). jumping jacks, 10 sit-ups, (ie.,10 exercise with a new exercise. repeat is over, the round Once left. certain color Both partners groups. between space in a grid with ample of two in groups up partners Pair wrist the left grab each athlete inches. Have 12-18 by separated and are stance a square have get in the to position good athletic find of his partner bend knees to with his right hand and different working players so they each round rotate to the drill. Be sure position for ready the opponent by over wrist control gain double be to of this drill should grip hands. The goal feet. the and gripping without moving hand fighting, grabbing feet hands, elbows, your Keep the sky. toward face back on the ground, with your down Lay either the left to Rotate core. your from rotation at all times, forc Crab Walk Crab Bear Crawls Tournament Hollow Rolls Hollow Flag Tag Drill Flag Tag Elevator Drill Elevator Hand Fighting Elephant Walk Elephant Pursuit Angles Pursuit The Rabbit Drill / The Rabbit Angle of Pursuit / of Pursuit Angle PREP FOR CONTACT – DRILLS PREP FOR CONTACT 244 GLOSSARY Push-Up Slaps-ies PREP FOR CONTACTPREP FOR –DRILLS Learning to Fall Learning to Fall Monkey Walk Pummeling Mousetrap Seal Crawl Backward Log Rolls Forward your feet andkneestogether, use your upperbodyto drag yourself across thefield. your armsare extended. Keep your hips,kneesand feet flatontheground. While keeping Begin flatontheground on your stomach. Press your upperbodyupoff theground until andcontinuea newpartner for desired numberofmatches. next 1-2-3, Gocommand switching Offense andDefense. After asetnumberofrounds, find anti-rotational After core apointisscored, strength. athletes reset and beginagainonthe in aone-armedpush-uppositionthatwillchallenge theirshoulder stabilityandwork on opponent. Asplayers pickuponehandto attackormove ahandto avoid, they willbeplaced held by thecoaches. Offensive player may useeitherhandandattachoftheir they muststay inthepush-upposition.Eachround isplayed 10-15 seconds andtimeis that player is‘out.’ Offensive players may notsprawl for thetap, even after thetapismade, child’s gameslaps-ies.Ifany ofthebodyotherthanhandsfeet part touch theground, to faintanddodge. Thegoal ofthegameisto tapthetop oftheopponent’shandlike the of theopponent’shandwhile itisontheground. Thedefending willmove partner hishands On thecoach’s command, “1-2-3, Go” theathletes onoffense willattempt to slaptheback Defense. may bescored perround. to onOffense Assignonepartner start andonetoon start Each‘match’ isplayed dependingapart onsizeandarmlength. inrounds. Onlyonepoint will begininapush-uppositionfacingeachothersothattheirheadsare 6-to-12 inches Pair uppartners ingroups oftwo inagridwithample space between groups. Bothpartners This drillhelpswarmuptheupperbodyfor close quarters contact. and clamptheelbow down to trap thearmunderneath it. be performed without pads.Players willplace theirleft handunder theirpartners’triceps wrist to secure thebackofshoulder padattheshoulder blade level. Note thatthiscan Both partners place the rightarmsunder thearmpitofopposite andcupthehand Pair uppartners inagridwithample space between groups, withtheirrightlegs forward. arm andleg to reposition inoriginalstance. moving sideways, move your sameside armandleg to move laterally andbringyour other bent 90degrees below your hips.Onlyyour handsandtoes should touch theground. While Get down onallfours withyour armsstraight, handsbelow your shoulders andyour knees their heightandspeedasthey move inandoutofthetrap. When thewhistle blows, players in thecircle are caughtandjointhetrap. Have players adjust circle under thearmsofotherplayers. hold handsto form acircle (thetrap). Group 2are themice. Have themice runinandoutof Divide players into two equalgroups. Group 1creates themousetrap. Have thoseteammates assist intheroll. They do notneedto stay offtheground. ofrollingstart rotation to eithertheleft orrightby utilizingyour core. Armsandlegs can Lay down onyour back,face toward thesky. Keep your armsandlegs straight andforce the not make contact withtheground after theshoulder. Keep your andstraight, spine“strong” through particularly thenecksothatyour headdoes the hipandshoulder. grips andyour elbows should bepositionedsothatthey do notcontact theground between side hipfollowed by your same-side shoulder. Your handsshould remain locked ontheir the ground willbemade withthe outside ofyour portion knee,transitioning to thesame- fall,soyou shouldance. notbebendingatthehips.Your Thisisafull-body first contact with from usingyour arms.Whendirected by coach, to start lean forward untilyou feel off-bal- inanathleticStart stance. Grab your collar shirt ortheinside ofyour shoulder padsto keep knee-hip-shoulder roll technique to fallinlinewiththedirection you were originallyfacing. twist your bodyto alignyour side withthedirection you are falling.You willusethe At thelastmomentbefore makingcontact withtheground, forcefully, yet under control, abilities. Leanwithyour whole body–you should notbebendingatthehips. from usingyour arms.Whendirected by coach, to start lean backward to thecomfort ofyour inanathleticStart stance. Grab your collar shirt ortheinside ofyour shoulder padsto keep usafootball.com/fdm 245 GLOSSARYSTAGE 4 usafootball.com/fdm Start with feet shoulder-width apart. Bend your knees and place both hands on the both hands on knees and place apart. Bend your shoulder-width Start with feet neck. and tuck your head on the ground of your the crown Place of you. in front ground and with both feet the ground with both hands, pushing off the ground with contact Keep your position. Pass in a tucked remaining while a horizontal axis around 360 degrees rotate Once firmly on the other side. landed have feet your head and stand up once your over feet off and take a standing position as quickly as possible up to get hit the ground, feet your somersaults multiple performing a variation of this drill by Try 5 yards. sprint for a into taking off in a sprint. before The partners groups. between space in a grid with ample of two in groups up partners Pair off will start knees, and then push up so that knees are on their hands and who is up first who will be partner, The second toes. is on their hands and and all their weight the ground will them off balance, move partner to in an effort the down to the force the one providing any avoid to start on the same side all groups Ensure of their partner. begin on one side – Shoulder the ‘pushing partner are: for areas pressure Key each other. running into with even on a level the shoulders through Straight cage, Hips, Rib L/R and up/down, spine height. Start with feet shoulder-width apart. Bend your knees and place both hands on the ground both hands on the ground and place knees apart. Bend your shoulder-width Start with feet neck and tuck your on the ground, or right shoulder left either your Place of you. in front with both feet. the ground push off hands until you with both with the ground contact keep or right shoulder. left either your over 360 degrees and roll Tuck your bracing one side, to hips. Roll your toward up feet back and bring your Start on your hips off the point. Lift your as a pivot on the ground shoulder your upper body and use in a straight are waist until you your from push hips back. Extend to legs and extend ground side. opposite on your this movement Repeat cone. head facing a target line with your both hands on the ground and place knees apart. Bend your shoulder-width Start with feet contact neck. Keep tuck your and head on the ground of your the crown Place of you. in front 360 and rotate with both feet hands, pushing off the ground with both with the ground over feet your position. Pass in a tucked remaining while a horizontal axis around degrees firmly on the other side. landed have feet your head and stand up once your Sprint The Bear Shrimping Somersaults Somersault to to Somersault Shoulder Rolls Shoulder PREP FOR CONTACT – DRILLS PREP FOR CONTACT 246 GLOSSARY Cops andRobbers L-Drill (w/3 cones, TRACK PULLINGANDTACKLINGFLAG –DRILLS Army-Navy Game Cone (w/3 cones) Cones InandOut 5-10-5 Touch the Move andSprint Diamond Agility Near Foot, Near shuffle-sprint) Helicopters - Modification Cone Circles Helicopters (change of direction) Shoulder Reaction Football (lateral) Drill You should berunninginastraight linedirectly behindthelineofcones. with your left handandsprintbackthrough cone 1,thenrepeat intheopposite direction. 2. Touch cone 2 with your righthand.Change direction andsprintto cone 3.Touch cone 3 cone) withonehandtouching the cone. Wheninstructed by coach, sprintto therightto cone Place three cones 5yards inastraight apart by line.Start standingbehindcone 1(middle own ideas to modifythisquickgameto suityour needs. to waitforcareful the“At ease”command before getting upto runsomewhere. Add your Try adding insomedifferent movement skillslike shuffle, skipandhop. Players mustbe - “At ease:”Standup - “Hitthedeck:” Lieface down - “Navy:” Runto theotherside ofthefield area (designated by coach, i.e., left side) - “Army:” Runto oneside ofthefield area (designated by coach, i.e., rightside) commands: Create adefined playing area ofapproximately 15yards. The coach willcalloutthese at thecones) asyou shuffle through them. the lineandremain lateral (face looking 90degrees away from thecones rather thanstraight Line cones up along asideline oryard to line.Start theleft orrightside ofthelastcone in they seeanew cone along thepath. approach the cones from therightorleft, forcing themto change direction eachtime Arrange cones inany pattern. Players willrunthrough thecones, alternating whetherthey drill. Place anemphasisonquickchange ofdirection andmaintaining low bodyposition. and sprintto cone 3.Runaround cone 3andsprintpastcone 2.Thisiswhere you finishthe and sprintbackto cone 1,turnagainandsprintbackto cone 2.Runaround cone 2,turnright This willcreate an“L” formation withthecones. atcone Start 1.Sprintforward to cone 2,turn Set upcones oneandtwo 5yards Setupcone apart. three 5yards to therightofcone two. place atsignalofinstructor. helicopter to work onspatialawareness. Stop rotating or andfindapartner race to aset Move around withothers inasetspace while turningincircles witharmsoutlike a helicopter to work onspatialawareness. Move around withothers inasetspace while turningincircles witharmsoutlike a sprint backto cone 3. opposite side ofcone 4,makinganotherfigure 8.Quicklymove your feet around cone 4and sprint to theopposite side ofcone 3.Quicklymove your feet around cone 3andrunto the and sprintto left side ofcone 1,makingafigure 8.Quicklymove your feet around cone 1and side ofcone 1.Sprintto theleft side ofthecone 2.Quicklymove your feet around thecone Place four cones 5yards inadiamondshape.Assume anathletic apart stance on theright taken oruntil all flagshave beenpulled. Switch roles andplay again. tocan try pullflagsoffother robbers whoare running by. Play untilall footballs have been time untiltheirflagsare pulled. Ifthey are caught,the robbers mustsit.Whensitting,they safely without getting caught.Robbers willgo back-and-forth grabbing footballs oneata On thesignal,robbers runningto try take asingle football atatimeandmake itback as they runby. side from thefootballs. Cops inthemiddle. start They to willtry pulltheflagsoff robbers footballs along oneendoftheplaying area. Robbers wearing flagslineupalong theopposite side safely backto theirhomebasewithoutgetting theirflags swiped off by the cops. Place Divide players into “cops” and“robbers.” Therobbers to try get thefootballs from thefar Move laterally, left orright,following instructionsfor whichdirection andatwhatspeed. continue to usethe samefoot/shoulder combination oralternate, depending onskill level. the two players backtoward theircones. Players thenrepeat theprocess. Thedefender can toward theball-carrier andbringshissamearmforward, pushingofftheballandsending two players progress toward eachother. Asplayers near, thedefender plantsthenearfoot The ball-carrierholds theballinfront ofhimasatarget point.Onthecoach’s command, the Divide players into two pointswithcones lines.Marktheirstarting aboutfive yards apart. usafootball.com/fdm 247 GLOSSARYSTAGE 4 usafootball.com/fdm Divide players into two lines. Mark their starting points with cones about five yards apart. The yards about five their starting lines. Mark points with cones two into players Divide the two command, the coach’s point. On of him as a target in front the ball ball-carrier holds toward plants the near foot the defender near, players As each other. toward progress players and sending the two pushing off the ball brings his same arm forward, the ball-carrier and can continue The defender the process. then repeat Players their cones. back toward players level. on skill depending or alternate, combination use the same foot/shoulder to each other onto will hold partners Two be set up. must lines of cones parallel identical, Two 2’s right arm). Player meet to extended arm lengthwith one hand at arm’s left 1’s (Player balance. using each other for of cones, their individual lines through will weave They and inserts apart. a you behind A partner shoulder-width stands directly Stand with feet etc.). right side, middle upper right side, left side, lower of vision (i.e., field your hand into hand on it with your partner’s hand and touch your locate feet, Without turning your right hand). hand with your partner’s left your body (touch of your side the opposite the Vary location. partner back and insert will then pull the hand it in different Your hands and positioning. and will vary based on the age shape. The dimensions of the box in a box cones Set up four size is 5 feet The standard as the skills being emphasized. as well of the athletes athleticism player defensive a single while adjacent edges two line up on any ball-carriers Two feet. 5 by either of the runners. lines up opposite and tries the box enters defender the opposite player the offensive command, On the coach’s tag. As soon a two-handed the hip for tracks The defender untouched. the other side reach to side. the opposite toward his/her line and runs the other runner leaves as the tag is made, another tag. attempting runner, the second and tracks eyes flips his/her The defender count off as either teammates of field. Other the middle into go defenders One or two of that position must calls out a position and the players QBs, RBs or WRs. One defender to go players Tagged defenders. by the getting tagged without area the field run across the sideline. Set up 10-15 cones in a straight line, each cone 4 yards apart. Weave in and out of the in and apart. Weave 4 yards line, each cone in a straight cones Set up 10-15 second of the to the right side cone, then run of the first side beginning at the left cones when you 5 yards forward and burst each cone the outside around go to Continue cone. the starting position and repeat. or jog back to Walk the end of the cones. reach designate to or something bags, lines on the field of either half-round in front Align players to coming forward, steps short, choppy take players command, line. On the coach’s a straight instructions. on predrill depending lead, or right-foot a left-foot into and swooping balance an toward step power a short, six-inch take position, players in the breakdown Once on the balls of the feet. distributed remains Weight imaginary ball-carrier. count off as either QBs, teammates of field. Other the middle into go defenders One or two of that position must run players calls out a position and the RBs or WRs. One defender players One of the offensive defenders. by the getting tagged without area the field across who has the ball. quickly find and tag the one to a ball. It is the job of the defenders will have Chop feet (running in place) and follow verbal instructions: left/right (turn 90 degrees and (turn 90 degrees instructions: left/right verbal and follow (running in place) Chop feet standing position), up (jump). to (burpee and return down square), feet back, keeping to cone and sprint apart. Start line, each 5 yards at the first in a straight cones Set up four Sprint cone (5 yards). to third the second from shuffle Laterally (5 yards). cone the second direction in the opposite repeat Immediately (5 yards). cone and fourth the third between run-shuffle-run). (i.e., using the same pattern apart. The ball-carrier begins running about 10 yards Start with a ball-carrier and a defender an takes The defender in intervals. line, starting and stopping or a yard sideline the down the ball-carrier and match changing speeds to the near hip, tracking ball-carrier, the to angle on the runner. touch a two-hand for with a swoop then closing maintaining leverage, calls one of the following until the coach the sideline) path (along Run in a designated until the the new command fast). Adjust to high, slow, (low, march hop, crawl, commands: running. while command the next for running. Wait back to go to you tells coach Tag Tag Pong Weave Partner Partner Near Hip Reaction Swoop to to Swoop Near Foot Quick Feet Quick Feet Scatter Run Scatter Position Tag Position with the Ball Partner Cone Cone Partner Slalom Weave Weave Slalom Drill (w/cones) Cross-Tracking Cross-Tracking Tag the Runner Tag Run and Gather Run-Shuffle-Run Run-Shuffle-Run FLAG PULLING AND TACKLING – DRILLSFLAG TACKLING PULLING AND TRACK 248 GLOSSARY TRACK PULLINGANDTACKLINGFLAG –DRILLS W-Drill (w/cones, Two ManRabbit Zombie Tackle backpedal) start with start zombie’s armsto deliver risingcontact. nears thecontact zone,hedrops hisbodyheightto initiate contact, dropping below the second command, thedefender beginsmoving forward toward thezombie.Asdefender On thecoach’s command, thezombie walks,jogsorsprintstoward thedefender. Onthe ball, instead assumingazombieposewitharmsstraight outandpalmsfacingforward. your players’ age, athleticism positions.Theoffensive andprimary player doesa notcarry A tackler andanoffensive player thespacingbasedon about10yards Adjust start apart. in opposite direction. Repeat thispattern untilyou’re finishedwithallthe cones. Switch starting coneand repeat Planting into theground withyour outside foot, backpedalto cone 3.Sprint to cone 4. Place seven cones 5yards inazig-zag apart pattern. atcone Start 1.Sprintto cone 2. same shoulder to make atwo-hand touch ontherunner. order to to try break contain. Thedefenders maintainleverage, swooping inwithsamefoot, gap to therunner, dominating theirassignedleverage, theball-carriershiftsandjukes in three cones, allthree move forward onthecoach’s command. Asthedefenders narrow the the skill,widen thedistance they have to move. Withtwo defenders andaball-carrieronthe withthreeStart cones placed five yards inanequilateral apart triangle. Asplayers master usafootball.com/fdm 249 GLOSSARYSTAGE 4 usafootball.com/fdm Stand on one leg and reach out, bending over, to touch a cone on the ground, all while all while on the ground, a cone touch to bending over, out, and reach Stand on one leg maintaining balance. Stand on one leg and reach out to touch a cone on the ground that is off to the side. the side. that is off to on the ground cone a touch to out and reach Stand on one leg point. at any the ground cannot touch leg The raised bag or similar a half-round holding or teammate a coach from away steps a few a cone Place leverage. the bag, establishing toward steps two take command, On the coach’s surface. technique, same shoulder foot, same in using your zone, swoop the contact approach As you the tackle. make the bag to arms around punching your bag or a half-round holding or teammate a coach from away steps a few a cone Place the bag, toward steps Swoop two takes the player command, On the coach’s similar surface. same in using zone, he swoops the contact approaches As the player establishing leverage. the tackle. make the bag to punching his arms around technique, same shoulder foot, top. finishing on the tackle, complete to then rolls The player bag or similar a half-round holding or teammate a coach from away steps a few a cone Place the bag, establishing toward steps two takes the player command, On the coach’s surface. same using same foot, in zone, he swoops the contact approaches the player As leverage. the tackle. make the bag to punching his arms around technique, shoulder and visual steps lateral jack feet, utilizing jumping in and out of an agility ladder Move coaches. from commands coach will call out these The 15 yards. of approximately area playing a defined Create commands: right side) coach—i.e., by (designated area of the field one side Run to - “Army:” left side) coach—i.e., by (designated area of the field the other side Run to - “Navy:” down Lie face - “Hit the deck:” Stand up ease:” - “At is out.” gets a point”to Navy or “last one to Army one “first like some rules adding Try run up to getting before ease” command the “At must be careful wait for to Players needs. suit your this quick game to modify to ideas own your Add somewhere. and touch squat down to stopping line, balancing while beam or yard a balance along Walk at set points. either side to cones Follow commands to move laterally backward and forward over a balance beam (a yard line). beam (a yard a balance over and forward backward laterally move to commands Follow When the “over” jump back and forth the beam with both feet. command, On the coach’s with the the line and continue onto beam, hop directly the balance “on” land to says coach movement. lateral them. Players around of space plenty have out so they and spread a football grab All players and touch forward then lean feet, on their left the ball in their right hands and balance hold hands. with their left the ground the fifth a quick cut after and make forward explode reps then five will do The player leg, the player reps on one 10 After hands. switch will reps, the player five Every repetition. of 20 reps. a total for legs will switch in different moves each using one hand. One person a beach ball up with a partner, Hold simultaneously so that the ball is not dropped. move the other partner to forcing directions, be tied together each using one hand. The partners will a beach ball up with a partner, Hold them. Both partners then between of chord feet about two leaving a chord, at the waist by move the other partner to forcing directions, in different moves One person their eyes. close simultaneously so that the ball is not dropped. each after Stop commands. verbal upon the coach’s and move stand in rows players Have the feet stomping base by position. Set a solid in correct are check that players to command is on the balls of and pressure is balanced, apart. Weight and setting them shoulder-width area. surface a large the spine in line and create get their chests to extend Players the feet. chest out and spine in line. Shoulders the Bend at the knees, keeping chest.” Think “proud react. to position and ready Bring the hands up in a relaxed toes. over hips. Knees over Drive Reach 2-Step Roll 2-Step Breakdown Over and On Over 2-Step Drive 2-Step Agility Ladder Agility 1-Leg Balance 1-Leg Balance - Modification Balance Beam Balance Beam Balance 1-Leg Diagonal 1-Leg Diagonal 2-Step Thigh & 2-Step Lean and Touch Balance Strides Balance Chop and Reach Army-Navy Game Game Army-Navy Beach Ball Rodeo Beach Ball Rodeo FLAG PULLING AND TACKLING – DRILLSFLAG TACKLING PULLING AND PREPARE 250 GLOSSARY PREPARE PULLINGANDTACKLINGFLAG –DRILLS Jump Rope Agility Follow theSnake Jump andLand Jump andLand Jump andLand Zombie Tackle Hop Guesser (from a box) (from abox) (horizontal) (vertical) Surfer Snake zombie’s armsto deliver risingcontact. nears thecontact zone,hedrops hisbodyheightto initiate contact, dropping below the second command, thedefender beginsmoving forward toward thezombie.Asdefender On thecoach’s command, thezombiewalks,jogsorsprintstoward thedefender. Onthe ball, instead assuming azombieposewitharmsstraight out andpalmsfacingforward. your players’ age, athleticism positions. Theoffensive andprimary player doesa not carry A tackler andanoffensive player thespacingbasedon about10yards Adjust start apart. onyourStarting handsandknees,quicklyget upinto athletic positionuponinstruction. their change-of-direction skills. either side oftheline. The“snake” canmirror apattern orroute, oritcanhelpplayers with Use ajumprope to markapathontheground. Follow thejumprope path,keeping feet on Transition to anathletic stance after jumpingvertically. Transition to anathletic stance after jumpinghorizontally. Transition to anathletic stance after jumpingoffabox. when they hop. splitting thedistance between two points.Reminder: players should keep bothfeet together football to thecone infour hops.”). Thepointisto give players achance to work onevenly players to jumpfrom onepointto anotherinacertain numberofhops(i.e., “Jumpfrom the Mark random places ontheground, usingfootballs, cones, ropes, ladders, etc. Instruct direction skills. The “snake” canmirror apattern orroute, oritcanhelpplayers withtheirchange-of- Follow arandomly drawn lineontheground, keeping feet oneitherside oftheline. usafootball.com/fdm 251 GLOSSARYSTAGE 4 usafootball.com/fdm Set two cones on the ground 5 yards apart. The defender stands by one cone. Another one cone. stands by apart. The defender 5 yards on the ground cones Set two bag or similar soft surface out a half-round holding stands at the other, or coach player at arm’s length. in and using a near the bag, swooping runs toward the defender command, On the coach’s the bag. The defender through uppercuts ripping double technique, near shoulder foot, the bag, securing the tackle. through drives Pair up teammates of equal abilities. Have at least 5 yards between groups in all directions. all directions. in groups between 5 yards at least of equal abilities. Have up teammates Pair separating foot one setup with roughly over-hook/under-hook assume a neutral pairs Have and one under-hook. one over-hook will have their chests. Each player can use under-hooks. The players double for will work players both command, On the coach’s their to connected stay must always skills but and upper body grappling movement footwork, opponent off his under-hooks and lift your gain double is to of the drill opponent. The goal feet. Lifts only count if double under-hooks are present. the far from the footballs try get to The robbers and “robbers.” “cops” into players Divide cops. Place by the swiped off their flags their home base without getting back to safely side the opposite flags line up along wearing Robbers area. one end of the playing along footballs robbers off the pull the flags will try to They start in the middle. Cops the footballs. from side run by. as they it back at a time and make football a single take try running to On the signal, the robbers one at a time footballs grabbing back-and-forth will go caught. Robbers without getting safely can trysitting, they must sit. When robbers caught, the are If they pulled. until their flags are or been taken footballs have until all Play by. running who are robbers flags off other pull to again. and play roles Switch been pulled. until all flags have the player your flag is pulled, When flags pulled. your not get The object of the game is to When flag is pulled. until their second playing it in their hand and can remain must hold and try and pull the flags of other in place must stay they flag is pulled, second a player’s boundary for set to areas encouraged is “it.” are Everyone Coaches running by. players the activity. four startby making by 15 yards, of about 15 yards area playing box-shaped Within a defined (usually yellow teams two Create area. of the playing corners in each of the four areas coned split them in half again. Players teams, two your you have Once color). based on flag and red, other. one diagonal corners, the go into will color/team of the same flag pull the and try area to playing neutral the will enter players On the “GO” signal or whistle, However, “out.” is he/she off, gets his/her flag pulled team. If a player flags of the opposite a predetermined and performs area the playing outside goes “out” means this player is no one of a until there continues Play etc.). 10 jumping jacks, 10 sit-ups, (i.e., exercise to the get players exercises, assign new over, round is the left. Once color certain flag start and again. corners shoulder your Have bag or similar soft surface. of a half-round on one knee in front Get down split command, On the coach’s forward. foot corresponding lined up with the bag and your the back the bag, grabbing arms around punching your shoulder, the bag in half with your top of the bag. finishing on side, the leverage to Roll side. with the right hand on the right knee and the stance each other in an athletic face Partners tag the other partner’s knee. Each partner knee when his/her tries to hand on the left left and timing. hand is off it. It’s a drill of anticipation, strategy will not leave Pairs tag him/her. to attempt his/her reach, With a partner and without leaving and moving feet your the waist. Keep partner below must tag your You their original area. tag them. times you many of how track keep Set four cones in a diamond shape. The defender starts at one cone. A coach or player with or player A coach starts at one cone. The defender in a diamond shape. cones Set four at arm’s length, held On the surface, bag or similar cone. startsa half-round at the opposite gains leverage The defender cone. the same unoccupied to both proceed command, coach’s the ball-carrier. tracking and maintains it throughout, foot, in with a near and swoops down breaks he/she the cone, approaches As the defender the finish. bag and driving to the ripping through technique, near shoulder Flag Tag Football Lock Game Partner Tag Partner Angle Tackle Angle Pop Up Tackle Pop Kneeling Drive Kneeling Flag Tag Corners Flag Tag Partner Knee Tag Knee Partner Body Lock / Body FLAG PULLING AND TACKLING – DRILLSFLAG TACKLING PULLING AND CONNECT Cops and Robbers and Robbers Cops 252 GLOSSARY Tight Angle TackleTight CONNECT PULLINGANDTACKLINGFLAG –DRILLS Standing Drive Switch Tag Pummel Shoot Rip ensures their heads remain looking forward witheyes up. number while players are intheair. Players shoutoutthenumberbefore hittingthebag.This understand how to engage theirhips,coaches canstandinfront ofthebagsandhold upa throwing two uppercuts to generate power, landingonthebagorsoftsurface. Asplayers coach’s second command of“shoot,” players explode upandoutward, uncoiling thehipsand On thecoach’s first command of“sink,” players bendatthewaist to setthehips.On Back isstraight. attheside. Handsandarmstart landing spot.Toes are pointed back so thatnopower cancome from pushingofftheground. Line players upontheirkneesinfront ofahalf-round bagorothersoftobjectto serve asa for five yards to finish. uppercuts. Players grab thebackside ofthebagwhile drivingthrough thecontact,it carrying forward. Players take thebagfrom ateammate, usinganupward strike –low to high–with an uppercut motion, makinginitialcontact withthesame-side shoulder asthefoot thatis off theground. From asolidNearFoot stance, players shootthehipsandriparmsin Have acoach orplayer holding ahalf-round baginahorizontal positionaboutthree feet and secure ofeacharmcausinglimited chest-to-chest contact. triceps withthehand.Drillcontinues moving from side to side working thechop, dive, snake opponent gainthegripontheiropposite side, they willclamptheelbow andsecure the underneath opponents’armto gain “cup” positiononshoulder blade. Whenthey feel their Partners willsimultaneouslyswitch feet andheadpositionwhile snakingarminside and opponent. hand, remove itfrom triceps andchopitbetween thenearside pectoral between themand and clamptheelbow down to trap thearmunderneath it.Bothathletes willtake theirleft (can bedone withoutpadsaswell). Athletes place theirleft handsontheirpartners’triceps and cupthehandwristto secure the backoftheshoulder padatshoulder blade level right legs forward. Bothpartners place theirrightarmsunder thearmpitofopposite Each player hasapartner, andeachpairshould have ample space. Bothpartners have their Defenders drive through contact, butnobodygoes to theground. with therightorleft side, makingcontact withastrong samefoot, sameshoulder technique. On thecoach’s command, thedefender progresses toward thebag,establishingleverage half-round bag orothersoftsurface tightto thechest.The other lineincludes thedefenders. Set uptwo linesfive yards withaslightoffset.Inoneline,player apart or coach holds a istaggedwhen onepartner oruponcoach instruction. chasesandtriestoOne partner tagtheotherwithinadesignated area. Roles are switched and take thebag to theground. arms around thebag, grabbing thebackside. Take anadditional step to complete thedrive soft surface. Onthe coach’s command, splitthebagin halfwithyour shoulder, punchingyour Begin by standing innearfoot, nearshoulder positioninfront ofahalf-round bagorsimilar usafootball.com/fdm 253 GLOSSARYSTAGE 4 usafootball.com/fdm Line players along a marked starting line. When coach says, “green light,” everyone will move will move everyone light,” “green says, starting line. When coach a marked along Line players coach says, When (walking, jogging, or running). pace designated line at a the finish towards calls “red when coach is still moving If a player stop. must immediately everyone light,” “red the starting line. back to must go he/she light,” it make the finish line or when most players across gets when everyone Start a new round by height relevant to a drop players light” have the finish line. When “red is called, across etc. a burpee, push-up, performing palms flat on the tackle the head with above arms extended stomach, lying on your Start by in-line with the body. the ground bag is also flat on The tackle on the ground. bag and toes the bag hands on the bag and drive your keeping feet your regain command, On the coach’s swoop the bag and then release command, coach’s second On the field. across 5 yards 4 to - on a team tackle form the length with a controlled of the bag. Finishover the drill executing who is positioned at the end of the bag. mate, bag or similar soft a half-round holding or teammate a coach from 7 yards a cone Place in with near foot, the bag, swoops sprints to the player command, On the coach’s surface. the finish. through the bag with his arms and drives punch around technique, near shoulder a the way to simulate or outside-in the bag inside-out move proficiency, show As players ball-carrier runs. bag or similar soft a half-round holding or teammate a coach from 7 yards a cone Place in with near foot, the bag, swoops sprints to the player command, On the coach’s surface. the finish. through the bag with his arms and drives punch around technique, near shoulder a the way to simulate or outside-in the bag inside-out move proficiency, show As players ball-carrier runs. Jump over cones in a line. Perform laterally as well, facing one side. When jumping, keep both keep When jumping, facing one side. as well, laterally in a line. Perform cones Jump over the cone. clear bring the knees up to and together feet as “it” designated the person except who is “it” The person All the players sit in a circle. until tap, with each “duck” on the head, saying player tapping each the circle, walks around who is the person after runs person The “goose” “goose.” tap someone and say to decide they “it”“it,” tag him/her before trying to original seat. the goose’s can take If “it” the becomes the goose seat without being tagged, the goose’s successfully reaches his/her spot in the who is “it,” keeps new “it.” tags the person then the goose goose If the and the “it”circle, be “it” to must either continue of the turn or sit in the middle another for until a new “it”circle tagged. seat without being goose’s the take to and fails names a goose That person then must sit in the circle, and the cycle continues. (speed) the participant runs at. Speed calling out what gear with an instructor Run forward, Maintain body position and adjust an athletic height to as instructed. and stop down slow up, when stopping. stance calling out the at varying with an instructor speeds or backward run forward As instructed, (speed) and direction. gear is in The player bag or similar soft surface. of a half-round on one knee in front Set a player up with the bag and corresponding lined shoulder a near-foot ½ kneeling position with his splits the bag in half with his shoulder, the player command, On the coach’s forward. foot the to then rolls The player the back side. the bag, grabbing punches his arms around top of the bag. finishing on side, leverage will move everyone light,” “green says, starting line. When coach a marked along Line players (walking, jogging or running). pace designated line at a the finish towards when is still moving a player If stop. must immediately everyone light,” “red says, When coach the starting when line. Start back to a new round must go he/she light,” calls “red coach the finish line. it across make finish line or when most players the across gets everyone Light and Drive Red Light, Red Gear Runs Cone Jumps Cone Modification and reverse) Green Light - Green Kneeling Roll Kneeling Running Drive Running Thigh Red Light, Green Light, Green Red Regain Your Feet Your Regain Gear Runs (brake Gear Runs (brake Duck Duck Goose FLAG PULLING AND TACKLING – DRILLSFLAG TACKLING PULLING AND ACCELERATE 254 GLOSSARY ACCELERATE PULLINGANDTACKLINGFLAG –DRILLS Wrestler’s Spin Sprint Tackle resuming push. On thespincommand, flip your hipsand reconnect ontheotherside of your partner, On thecoach’s first command, drive through whileyour partner they provide resistance. Your cleats are intheground andkneesare offtheground. into yourdisadvantage. withshoulder partner Fit andchestpressure ontheirside. Your onhis/herhandsandkneesinabasicwrestler’s willstart partner positionof finish. Neither goes to theground asaquickwhistle stops theplay. near foot, nearshoulder technique, rippingthrough thebagandopponent,drivingto the ball-carrier. Asthedefender approaches thecone, hebreaks down andswoops inwitha point.Thedefenderthe starting gainsleverage andmaintainsitthroughout tracking the On thecoach’s command, bothproceed to oneofthecones setata45-degree angle to opposite one. with ahalf-round bagorsimilarsurface settightto thechestandshoulder atthe starts Set four cones inadiamondshape. Thedefender atonecone. starts Acoach orplayer usafootball.com/fdm 255 GLOSSARYSTAGE 4 usafootball.com/fdm Set a player on one knee in front of a half-round bag or similar soft surface. The player is in The player bag or similar soft surface. of a half-round on one knee in front Set a player up with the bag and corresponding lined shoulder a near-foot ½ kneeling position with his splits the bag in half with his shoulder, the player command, On the coach’s forward. foot the to then rolls The player the back side. the bag, grabbing punches his arms around starting roll progression Try the same thigh and top of the bag. finishing on side, leverage a standing position. from bag or similar soft a half-round holding or teammate a coach from 7 yards a cone Place in with near foot, the bag, swoops to sprints the player command, On the coach’s surface. the through and rolls the bag with his arms punches around technique, near shoulder to or outside-in the bag inside-out move proficiency, show As players top. finish, landing on a ball-carrier runs. the way simulate Create a defined playing area of approximately 15 yards. The coach will call out these coach will call out The 15 yards. of approximately area playing a defined Create commands: side) right coach—i.e., by (designated area of the field one side Run to - “Army:” left side) coach—i.e., by (designated area field of the the other side Run to - “Navy:” down Lie face - “Hit the deck:” ease:” Stand up - “At is out.” gets a point”to Navy one or “last to Army one “first like some rules adding Try run up to getting before ease” command the “At careful must be wait for to Players needs. your suit to modify this quick game to ideas own your Add somewhere. Map out a square or circle with cones. The square is approximately 30-by-30 yards. Choose yards. 30-by-30 is approximately square The with cones. or circle Map out a square the distinguish them from on them to shell jerseys yellow and put as “hunters” players four “deer.” out within spread else to and ask everyone of the square in the center hunters Put the four the deer tagged, Once try and tag the deer. signal, the hunters the coach’s At the square. the box. outside move is in The player bag or similar soft surface. of a half-round on one knee in front Set a player up with the bag and corresponding lined the shoulder a near-foot half-kneeling position with splits the bag in half with his shoulder, the player command, On the coach’s forward. foot the to then rolls The player the back side. the bag, grabbing punching his arms around starting progression Try the same thigh and drive top of the bag. finishing on side, leverage a standing position. from Game & Roll Kneeling to to Kneeling Deer Hunter Deer Hunter Running Roll Thigh & Drive Standing Thigh Army-Navy Game Army-Navy Kneeling Thigh & Kneeling Drive to Standing to Drive FLAG PULLING AND TACKLING – DRILLSFLAG TACKLING PULLING AND FINISH 256 GLOSSARY COIL –DRILLS BLOCKING 3-Point Coil to Fit 2-Point Coil to Fit Iron Core Fire Drill Fire back andforth. Continue thedrillfor 30to 90seconds. your handsinyour midline).Your willapplypressure partner to your left andright,going When your releases partner tension, do notlet your handsmove outside your frame (keep torso andinstep ofyour foot. pressure appliedto your wrist/forearm. Respond to pressure by stabilizingthrough your within themidlineofyour bodywithoutletting your disrupt you partner through lateral inaCoilStart positionwithapartner. Asthefocus partner, attempt to keep your hands with nolong steps. hands. Feet shouldn’t come offtheground. Steps are andtight.Feet short remain parallel choppywith short, steps (foot fire) while moving a betweentennis ballbackand forth your Begin inaproper 2-point coil posture. Onthecoach’s command, advance forward 5yards uncoiled, properDrill (fully fitandarch intheback). to thedrillinaposture Uncoil similarto theFit withdensest ofthepalm.Finish partner part outward andelbows turndown andintoward theground. Strike thepadded pole oryour As you uncoil, your handsandhipsascend toward thestrikingsurface andthumbsrotate and out,whichallows uncoil. your hipsto fully (teeter), uncoiling your hipswhile maintainingweight onyour insteps. Move your kneesdown away fromarm’s length thepole. Handscarriedinproper guard posture. Rock forward Align ina3-pointCoil withfeet parallel inthecenter ofthepadded pole orpartner, afull uncoiled, properDrill (fully fitandarch intheback). to thedrillinaposture Uncoil similarto theFit withdensest ofthepalm.Finish partner part outward andelbows turndown andintoward theground. Strike thepadded pole oryour As you uncoil, your handsandhipsascend toward thestrikingsurface andthumbsrotate and out,whichallows uncoil. your hipsto fully (teeter), uncoiling your hipswhile maintainingweight onyour insteps. Move your kneesdown away fromarm’s length thepole. Handscarriedinproper guard posture. Rock forward Align ina2-pointCoil withfeet parallel inthecenter ofthepadded pole orpartner, afull usafootball.com/fdm 257 GLOSSARYSTAGE 4 usafootball.com/fdm Bend your knees in an athletic stance, place your weight in your heels and slightly arch your your heels and slightly arch your in weight your place stance, knees in an athletic Bend your the heels to your from forward weight your Displace is upright. torso back so that your lower sure make the ground, toward and down forward knees move your While feet. balls of your glutes. your them out and activate push to continue you and jump as far power generate hips to of your position, use the uncoiling this coiled From can forward. as you your heels and slightly arch your in weight your place stance, knees in an athletic Bend your the heels to your from forward weight your Displace is upright. torso back so that your lower sure make the ground, toward and down forward knees move your While feet. balls of your glutes. your them out and activate push to continue you a to and transfer power generate hips to of your position, use the uncoiling this coiled From regain balance. to steps taking short, choppy fire, foot a medicine ball, will hold One of you each other. partner and face your from Stand across holder the pad rigid, the shield Holding or tackling pad. a small shield and the other will hold ball is in a 2-point with a medicine The player resistance. provide to in order his core engages height. knee arms at or around the ball with long holding position, coil hips and raises their with the medicine ball engages the player command, On the coach’s can progress medicine ball, they with the proficient are players the pad. Once the ball into without it. Wrecking Ball Wrecking Teeter Long Jump Teeter BLOCKING – DRILLS UNCOIL Teeter to Foot Fire Foot to Teeter 258 GLOSSARY FIT –DRILLS BLOCKING Fit to Uncoil Fit Dowel Lift/ Balance Fit Brace-pop Coil to Fit Dowel Fit Come to Drill (fully uncoiled, properDrill (fully fitandarch intheback). to thedrillinaposture Uncoil similartowith thedensest ofyour theFit part palm.Finish outward andelbows turndown andintoward theground. Strike thepadded pole orpartner As you uncoil, your handsandhipsascend toward thestrikingsurface, thumbsrotate uncoil. to fully maintaining weight onyour insteps. Your kneesmove down andout,whichallows your hips hands are carriedinproper guard posture. Rock forward (teeter), uncoiling your hipswhile partner. away Make sure from arm’slength you thepole andthatyour orpartner are afull Align ina2-pointcoil positionwithfeet parallel andinthecenter ofapadded pole or Once atthebag,player uncoils thehipsanddelivers astrike. maintaining awide baseto close thedistance to thebag. On thecoach’s command, theplayer takes abrace step andanysteps necessaryshort while holding asoftsurface afoot ortwo away. fromStarting a3-pointstance, aplayer linesupoffset,opposite ateammate orcoach knees willmove down andout,whichallows uncoil. thehipsto fully Distribute your weight onthedensest ofyour part palm.Beginthedrillby teetering. The maintaining aproper triangularbase. degrees. Fullyextend botharmswithelbows pointed to theground. Condense torso while Place bothhands onapadded pole withthumbs rotated orpartner outatapproximately 45 teeter andfoot fire forward, keeping thespineinaneutral positionthrough thelift. withadowel intheBridgeStarting Fit PVC pipeinyour hands,extend thehipsthrough the body asyour feet widen. Uncoil your hipsto initiate apillarstrike onthepad. choppy steps asyou approach your coach orteammate. Transition your hipsunder your teammate holding ahandshield. Move quicklytoward thetarget, transitioning to short, inaposition-specificstanceStart (2-pointor3-point)5 to 10yards from the coach or usafootball.com/fdm 259 GLOSSARYSTAGE 4 usafootball.com/fdm Position two players across from each other. They should be arm’s length will should They apart. Players each other. from across players two Position duration of for the connected staying finish” while fire, “fit” on “foot, work to and then uncoil the drill/play. of the 6 line up in the middle players Two box. 6-yard by outline a 3-yard to Set up cones “ring” up in the stand straight Refit Drill, players the fit position. Unlike in a neutral yards situation. simulating a stalemate Refit. by the followed motion is the Brace-Hop first players’ both command, On the coach’s the closing through out of the ring of cones the other back and move to attempt Players as needed. leverage recovering and refitting continually hips and feet, and climbing of the by being lose loses. Players player or if a seconds five after the drill dead blows The coach turning. or by the ground to going pushed back, by Fit Finish to King of the Ring BLOCKING – DRILLS FINISH 260 GLOSSARY Deep-Gather-Gain Deep-Gather-Gain TYPES OFBLOCKS –DRILLS BLOCKING Ground Sequence 2-Point Coil to Fit Gather Sequence Come to Balance Come to Balance Close andClamp Catch andClose Bucket - Deep- Single Pillarto Find theBraceFind Deep-Gather- Squeeze Drill Step into the Double Pillar Single Pillar Fit to Uncoil Fit alternative vs. Pole (or surface) Freeze Mirror Angle against amoving target. and angle you are from thetarget. Asplayers progress, practice takingmultiple brace steps triangulate thedefender. Thedepth ofthebrace step willchange basedonthedistance fromStart a2-pointstance andtake abrace step withthefoot opposite thetarget to the nearfoot to establish areach angle, thenanother gatherstep to regain position again. step withthefarfoot from thedefender to regain balance, take agather(gallop) step with fromStarting adeep step positionwithacorrect brace angle onthedefender, take a gather into eachother, drivingoffthe brace foot withoutadvancing. pointed attheVofopponent’sneck.At thecoach’s command, simultaneouslysqueeze opposite foot oftheshoulder being usedto engage. Thebrace foot isangled withtheinstep Position your shoulder down andforward to protect theshoulder capsule. Brace your shoulders (right-to-right orleft-to-left) while remaining ina2-pointcoil position. Face your inanoffset2-pointcoil partner position withshoulders aligned.Connect the the feet pastthemidlineinorder to fitthesecond pillar to theoutside shoulder andfinish. with the90-degree inaSingle ruleStarting PillarFit from thebackleg to thedefender, fire teetering. Thekneeswillmove down andout,which allows uncoil. thehipsto fully of thebody. Point your elbows down toward theground withbackarched. Beginthedrillby Rotate your thumbs out45degrees andbendyour elbows approximately 120degrees infront with apadded pole onthedensest ofthepalm(opposite part ofthethumb). proper triangularbase.Distribute your weight through thedensestofpalm.Connect part Engage onapadded inaBridge pole Fit orpartner. Condense your torso while maintaininga working to aDouble PillarFit. sternum. Take choppy short, steps to gainground onthedefender andclose theangle, gather step to regain balance. Onthatgatherstep, onthedefender’s make aSingle PillarFit fromStart adeep step positionwiththecorrect brace angle onthedefender andtake a defender andexecute areach block. step to regain your balance, thentake forward ashort brace step to climbtoward the fromStart adeep step positionwithacorrect brace angle onthedefender. Take agather Bring handsoutinfront ofthebody(theguard position). Transition from aforward lean asyour hipsbeginto gatherunderneath your body. position. opponent, widen your baseandtake choppy short, steps to get backinto the2-pointcoil should remain long andlinearto gainasmuchground aspossible. Whenapproaching your a 2-pointor3-pointposition(basedonposition).Whenrunninginplace, your sprintstrides With apartner, take turnsmirroring eachotherasyou practice coming to balance.from Start Bring handsoutinfront ofthebody(theguard position).Freeze inthisposition. Transition from aforward lean asyour hipsbeginto gatherunderneath your body. the 2-pointcoil position. approaching your opponent,widen your baseandtake choppy short, steps to get backinto sprint strides should remain long andlinearto gainasmuchground aspossible. When fromStart a2-pointor3-pointposition(basedonposition).Whenrunninginspace, your back hip. inacatchStarting position,close your hipsto thetarget andclampthedefender onthe yourself andthedefender. command, take choppy short steps while keeping theelbows into negate space between Begin inapre-fit positionthatmatches theblock you are practicing. On the coach’s uncoiled, properDrill (fully fitandarch intheback). to thedrillinaposture Uncoil similarto theFit withdensest ofthepalm.Finish partner part outward andelbows turndown andintoward theground. Strike thepadded pole oryour As you uncoil, your handsandhipsascend toward thestrikingsurface andthumbsrotate and out,whichallows uncoil. your hipsto fully (teeter), uncoiling your hipswhile maintainingweight onyour insteps. Move your kneesdown away fromarm’s length thepole. Handscarriedinproper guard posture. Rock forward Align ina2-pointCoil withfeet parallel inthecenter ofthepadded pole orpartner, afull usafootball.com/fdm 261 GLOSSARYSTAGE 4 usafootball.com/fdm Begin as if you are doing the Refit Drill. Your goal is to push your partner backward. Your your partner backward. to push goal is Your Drill. the Refit doing are Begin as if you off the ground. come barely should Cleats a short,partner tight hop backward. performs upon uncoil their hips to allow to more turn out even partner's toes your During the hop, hop. sticking/landing the fit (one at a time).closing and correct by to a Finish each hand back partner refits Your push them to partner and allow positions with your Rotate and feet. climbing with the hips the Brace-Hop. a executing perform you as you ball partner a physio holds Your back. with hands behind your position Begin in a 2-point coil with their chest. even away 3 feet 2 to ball. physio the holding while feet in place their partner fires your command, On the coach’s again back, you bounce you chest on the ball. After your them and strike toward advance You with the ball. Repeat contact initiate partner to and your yourself between the distance close bounces. five to four for ball partner a physio holds back. Your position with hands behind your Begin in a 2-point coil with their chest. even away feet 3 2 to ball. the physio holding while feet in place their partner fires your command, On the coach’s again back, you bounce you ball. After chest on the your them and strike toward advance You with the ball. Repeat contact initiate partner to and your yourself between the distance close bounces. five to four for the knees and knees outside pointing out, feet toes Begin with a solid triangular base with fit in a neutral engage With a partner, insteps. on your weight your the hips. Balance outside partner's is on your One hand up. and thumbs pointed outward position with arms extended fit position). (incorrect top of their shoulder fit position) and the other is on chest (correct strength position with arc in the body. in an uncoiled Hips are to their chest your partner’s shoulder your hands from by moving refit partner, With your partner’s your hands around Bring your the same movement. simultaneously do they while when regaining high trajectory to a low motion with emphasis on in a small circular triceps the refitting by instantly to pressure respond to on the chest. It is critical the fit back inside you instill helps The refit the shoulders. without losing path possible hand in the tightest up gradually. as speed is ramped patterns movement precise Refit Drill Refit Brace Hop Brace Physio Ball Physio Brace Hop with Brace King of the Ring BLOCKING – DRILLS SKILLS RECOVERY LEVERAGE 262 GLOSSARY PREPARE KICKING ANDPUNTING–DRILLS Approach Partner 2-Step Approach Approach Drill 2-Step Kicks/ Partner Punts Balance Kicks Partner Kicks Multiple Step Straight Line 1-Step Kicks / Multi-Step Approach/ Multi-Step Approach (punting) (kicking) Kicks Kicks approach theballandkickitforward. withafootballStarting onatee, take between sixand12steps ofproper mechanicsto balance throughout thekick. withaballonthegroundStarting oronatee, approach theballandkickitwhile maintaining the plantleg. staggered step stance. iswiththekickingleg, First followed by thesecond step whichwillbe Kick thefootball after takingjusttwo approach steps. withthekickingleg Start backina secure, reverse theroles. involved), drop theballandpuntitasclose to asyou thepartner can.Once theballis 5toStarting 10yards away from (oranappropriate apartner distance for theplayers the ballasclose to aspossible. thepartner Once theballis secure, reverse theroles. (or anappropriate distance for theplayers involved). Try to kicktheballto apartner, landing withtheballongroundStarting oronatee, kicktheballto 5to apartner 10yards away withaballonthegroundStarting oronatee, take onestep andkicktheballforward. while maintaining balance withouttakingsteps forward. onayardStarting line,sideline, endlineoranotherstraight line, simulate apuntingmotion usafootball.com/fdm 263 GLOSSARYSTAGE 4 usafootball.com/fdm Line up 8 yards away from the goal post with the ball on a tee. Attempt to kick the ball to Attempt on a tee. post with the ball the goal from away Line up 8 yards than but no closer 1 yard forward the spot move successful post. On each try, the goal over start further begin progress, post to the goal from players of the post. As in front 5 yards up. and work points, strike for as if kicking approach, goal post. With a 3-step a field from Start 5 yards to the hands of a clock the post like around post. Move hit the to the ball and attempt angles. change Either a long snapper or a coach/teammate will flip you the ball. Catch the ball and position the you the ball. Catch will flip coach/teammate snapper or a Either a long punt. the ball to drop to ready hands as if you’re it in your of the punter’s on top spot” Then put a dot a football. of or “sweet on the center dots Place kicking lining up sweet punting and Practice place. take should contact shoe where or kicker’s the ball and shoe. spots between Place cones directly ahead of the player at 45-degree angles. Start with the ball on the angles. at 45-degree ahead of the player directly cones Place the Set cone. a designated kick the ball to command, On the coach’s or on a tee. ground skill level. the players’ to according at an appropriate cones try to command, On the coach’s angles. at 45-degree ahead of the player directly cones Place the to according distance at an appropriate Set the cones cone. a designated punt the ball to skill level. players’ From a kneeling position, hold the ball out and perform a drop with the correct with the correct a drop the ball out and perform position, hold a kneeling From this drill. performing fundamentals. while place No actual kicking will take contact point Focus on the tee. or on a on the ground kick a ball stance, a flat-footed From on the ball. the The ball will not leave the ball and kick it forward. approach Starting with a ball on a tee, at it travel of the ball and have the direction control to Try on its edges. and will roll ground 10 yards. least your the ball and kick it toward approach or on a tee, Starting with a ball on the ground during and contact approach your on the ball throughout focused eyes your Keep partner. the ball after secure they once the same movement partner will perform kick. Your your kick. your check to of the plant foot at the point kick, freeze place punt or 3-step With either a 2-step mechanics. for keeping the ball and kick it while approach or on a tee, Starting with a ball on the ground foot. your with and contact approach your on the ball throughout eyes your not kick as if punting, but do the football and drop steps two a standing position, take From the ball. Drill Drill Drill Drill Kicking Punting Directional Directional Directional Directional Air Lift Drill Onside Kicks Onside Partner Kicks Partner Kneeling Drop Drop Kneeling Walk and Drop and Drop Walk Catch and Mold and Mold Catch Plant Foot Drills Plant Foot Around the Post the Post Around Stationary Kicks Contact Dots Drill Contact KICKING AND PUNTING – DRILLS AND PUNTING – KICKING MECHANICS CONTACT No-Step Kick Drill No-Step 264 GLOSSARY POWER KICKING ANDPUNTING–DRILLS Punt Return Tag Kick Return Tag Backswing Drill Leg-Swing Line Super Kickball Swing Balance Drill Drill punting motionasforcefully asyou canwithoutlosing balance. Line upingroups of three ormore. Withoutaball,swing theleg ineitheraplace kickingor getting tagged. Theteams switch from fielding to kickingwhenthere are three outs. kicking team earnone pointfor every tripthey make around successfully thebaseswithout they’d like untiltheplay isstopped (someonegets tagged outwiththeball).Players onthe to runbases.Individuals onthekickingteam cango around thebasesasmany timesas and runningto home. Thecoach picksaphysical literacy movement like skippingorshuffling On thekick,entire kicking team attempts to runaround atfirst thebases,starting base home base. the team get to theopportunity move. Thepitcher in thefield rolls theball to thekicker at Super Kickballtakes theclassicversion ofkickballandmodifies itsothatmore players on the taggers. run downfield to tagthe receiver. The receiver attempts to run downfield while avoiding On thecoach’s command, thekicker puntstheballto thereceiver andallotherplayers in theirhandsready to punt.Lineupall otherplayers horizontallywiththekicker. Place areceiver anappropriate distance directly infront ofakicker. Thekicker hasafootball players swing theirlegs forward inthecorrect place-kicking motion. Line allplayers upsingle file withample space between them.Onthe coach’s command, taggers. run downfield to tagthe receiver. The receiver attempts to run downfield while avoiding the On thecoach’s command, thekicker place kickstheballto thereceiver andallotherplayers on atee. Lineupallotherplayers horizontallywiththekicker. Place areceiver anappropriate distance directly infront ofakicker. Thekicker hasafootball then pauseto checkfor correct kickingmechanics. Working from eitheraplace kickingorpuntingstance, swing your extension, leg backto full usafootball.com/fdm 265 GLOSSARYSTAGE 4 usafootball.com/fdm Beginning at the goal line, or an appropriate distance for the age group, kick field goals off kick field group, the age for distance line, or an appropriate Beginning at the goal back. 5 yards move each successful attempt, For tees. the from distances shape at appropriate a horseshoe within on a tee footballs several Place successfully. each kick make to post. Try goal lengths a hula hoop or into and angles kick at predetermined Starting with a ball on a tee, each failed the kick. For 2 must replicate player 1 succeeds, If player target. another toward spelling “horse.” toward gain one letter attempt, command, coach’s them. On the between space with ample file up single Line all players motion. place-kicking in the correct forward their legs swing players After teammates. to five three from downfield distance sets up an appropriate A punter the ground touching before each punt caught gains 100 points for punting the ball, a receiver the ground. it touches the ball after recovering or 50 points for steps three to two line, take end line or another straight line, sideline, Starting on a yard maintaining balance. a punting motion while and simulate forward Stand 15 yards away from a partner and punt the ball back and forth as if playing catch. catch. a partnerand forth as if playing and punt the ball back from away Stand 15 yards the punt. fielding are they when as possible as little partner move your make to Work and contact through on maintaining balance focus kicking, either punting or place While follow-through. goal kick a field group, the age for distance or an appropriate line, Beginning at the 10-yard to the right. 3 yards move goal attempt, For each successful field of the field. the middle from to repeat the same progression of the field, on the right side the hash mark reaching Once side. the left Kick the Punt 500 Field Goal Kick/Punt Horseshoe Horseshoe Field Goals Multi-Angle Punt Passes Drill Balance Walk the Line Walk Balance Kicks Balance Multi-Distance Leg-Swing Line Leg-Swing 15-yard Partner Partner 15-yard Kicker H-O-R-S-E Kicker KICKING AND PUNTING – DRILLS AND PUNTING – KICKING FINISH 266 GLOSSARY Stop-and-Go Flow GENERAL ATHLETICISM -RUNNING –DRILLS MOVEMENTS FOOTBALL Lateral Crossover Multi-Directional Zig-zag Pathway High Knee Skips Get UpandGo Forward Cone Straight Leg High Knees Butt Kicks Step Over Backward Forward/ Balance Bounds Carioca Bound March Skip with cones for younger athletes. three to four steps, thenswitch to theotherdirection at45-degree angle. Markthecourse On thecoach’s command, runforward ata45-degree angle from your point.Take starting move atamoderate pace andboundasfarpossible. On thecoach’s command, jumpforward 5to 10yards onasingle leg. Keep your leg straight, the pace inwhichthey should move (i.e., 50percent, jog,buzzthefeet, hop). the coach’s command, theplayers play tag.Every 10 seconds, thecoach instructsplayers on Set upcones to create anarea thatis15yards by 15yards. DesignateOn oneperson as“it.” with your leg. Continue moving forward inthis mannerandalternate your legs. Strike theground withyour rightmid-foot orforefoot while swinging your rightarminunion left toe. movement. Liftyour rightkneeto waistheight,keep your left leg straight and jumpoffyour On thecoach’s command, move forward 5to 10yards toward atarget usingthefollowing direction thecoach ispointing. inasittingposition.Onthecoach’sStart command, get upandrun5to 10yards inthe and perform thesame movement ontheopposite side (left armandrightknee). height (rightarmandleft knee) ashighpossible. Continue moving forward inthismanner movement while simultaneouslyliftingyour opposite armto shoulder heightandkneeto hip On thecoach’s command, move forward 5to 10yards toward atarget. Perform amarching position. Reset andrepeat thismovement once you have returned to theoriginalposition. inanathleticStarting stance, take acrossover step thenreturn to theoriginalbalanced skip. other (seeSkipDrillfor reference). Raise thekneesashighpossible while performing the On thecoach’s command, move forward 5to 10yards while skippingfrom onefoot to the and alternate your legs andarms. keep your backleg straight, andjumpoffyour toe. Continue moving forward in this manner On thecoach’s command, move forward 5to 10yards. Liftyour lead kneeashighpossible, while inmotion. lead foot. Asplayers advance toward thetarget, limittheamountofupperbodymovement your hips.Perform crossover steps thatalternate between going infront ofandbehindthe Turn ata90-degree angle to thetarget destination withyour andstart feet alittle wider than during your jogfor your heelsto make contact withyour backside. On thecoach’s command, jogforward 5to 10yards. Exaggerate liftingyour feet behindyou pace andtake aslarge ofsteps aspossible. On thecoach’s command, jumpforward onasingle leg for 5to 10yards. Move atamoderate directly over thecones withhighknees. Set upcones ayard for apart 5to 10yards. Onthecoach’s command, walkforward, stepping for bothdirections. marker, runbackward andreturn to point.Try thesamestarting to maintainthesamepace On thecoach’s command, runforward for 5to 10yards. Once you reach the5-to 10-yard usafootball.com/fdm 267 GLOSSARYSTAGE 4 usafootball.com/fdm Set up cones a yard apart for 5 to 10 yards. On the coach’s command, shuffle sideways, sideways, shuffle command, the coach’s On 10 yards. 5 to apart for a yard Set up cones with high knees. the cones over directly stepping than your wider a little Start with feet destination. target your toward shoulder your Face to leg your inside then bring leg and your outside by hopping with to one side hips. Shuffle 10 yards. 5 to for this movement meet it. Continue than your wider a little Start with feet destination. target your toward shoulder your Face to leg your inside then bring leg and your outside by hopping with to one side hips. Shuffle meet it. and roll the ground to drop to a command delivers until the coach this movement Continue get up to you tells coach until roll to Continue shuffling. were that you in the same direction a standing shuffle. to and return off the ground 1, sprint to at cone shape. Starting in a 3-point stance apart in an “L” 5 yards Set up cones of the outside 1. Sprint back up and around cone and touch 2. Sprint back to cone and touch 2 and cone 3, sprinting back around at cone around 3. Turn of cone the inside 2 toward cone direction. in opposite and repeat starting cone 1. Switch passed cone Adjust size long. and 30 yards wide 10 yards approximately in a rectangle Set up six cones with each team teams equally into players Divide skill level. and ages based on players’ cone. starting at a different the coach’s On direction. or counterclockwise run in the same clockwise All players cone to the original returning Upon team runs a lap. on each player the first command, run. can begin to so they in line teammate tag the next should at, the player started they another movement hop or perform skip, run, shuffle, whether players determine Coaches the track. around the back from 10 yards apart. cone Set up a fourth in a line, each 5 yards cones Set up three the middle to Sprint forward a “T” shape. Start This creates at the base of the T. cone. middle your hand touching it with cone on the right, to the hand. Shuffle it with your touching cone, well. touching that as T, of the cone on the other side to the left it. Shuffle upon reaching cone at the base of to the backpedaling cone, immediately to the middle right again Shuffle that. the T and touch 2, lateral cone 1, sprint to Start apart at cone in a square. each 5 yards cones, Set up four cone 4, turning and to backwards and crossover degrees 45 cone 3, pivot to across shuffle direction. in opposite and repeat starting cone 1. Switch cone sprinting back to Standing across from a partner; both players will perform a lateral shuffle while mirroring mirroring while shuffle a lateral will perform a partner; both players from Standing across their partner. Set up cones one yard apart for 5 to 10 yards. On the coach’s command, go up to the right the right up to go command, On the coach’s yards. 10 to 5 apart for one yard Set up cones cones while out of the in and weave command, coach’s second cone. On the of the first side side. at the opposite and stop position maintaining an athletic 10 yards 5 to Move leg. left of your out in front right leg your with stance Start in an athletic leg left on your weight Start your with left. of your in front right foot your keeping by forward together. feet your bring as you right leg your to weight your and transfer this weight Repeat leg. left your on weight your keeping out again while right foot Put your the left from weight your transferring are meet is when you feet The only time your transfer. the right foot. to T-Drill L-Drill X-Drill Gallop Gallop Shuffle Weaves Step Over Over Step Racetrack Change of Change Lateral Cone Cone Lateral Drill – Lateral Drill – Lateral Partner Mirror Mirror Partner Direction Cone Cone Direction Lateral Shuffle Shuffle Lateral Shuffle Lateral and Roll Reaction Reaction and Roll FOOTBALL MOVEMENTS – DRILLS SHUFFLE - LATERAL ATHLETICISM GENERAL 268 GLOSSARY GENERAL ATHLETICISM -JUMPING ANDHOPPING –DRILLS MOVEMENTS FOOTBALL 180 JumpSquats Backward Hops 1-Leg Forward/ Jumps Forward Forward/Back Agility Ladder Agility Ladder 2-Leg Lateral 1-Leg Lateral Jump Lateral Bunny Hops Cone Jumps 2-Leg Jump Cone Hops 180 Jumps 1-Leg Hop Box Jump Burpees Hops Hops around andjumpover thecones onyour opposite foot untilyou reach your position. starting Continually jumpover thecones untilyou reach theend.Once you reach theend,turn and oneitheryour rightorleft foot, jumpover thefirst cone onone foot. Set upalineof5to 10cones thatare evenly spaced. atthe first Start cone. Face the cones, your position. starting Once you reach theendofcones, turnaround andjumpover thecones untilyou reach reach theend. first cone withboth feet, and continually jump over the remainder ofthe cones until you Set upalineof5to 10cones thatare evenly spaced. atthefirst Start cone. Jump over the from thesquatpositionandjumpinto theairto complete therep. back into theplankpositionandimmediately return your feet into asquatposition.Standup completely to theground untilyour chestistouching thefloor. Push-upfrom theground Kick your feet backinto aplankpositionwhile keeping your arms extended. Lower your body Begin inastandingposition.Move into asquatpositionandplace your handsontheground. land onbothfeet. Repeat againineitheraforward orbackward motion. Stand withyour feet shoulder-width Bendbothknees,jumpforward apart. offbothfeet and feet, turnaround andstep offthebox orstep. Stabilize your landingby squattingwhenyou land.Once you have safely landed withboth or step. and assumeanathletic, explosive stance. Jumpupintheairandlandontop ofthebox Stand infront ofabox orstep. withyour Start feet shoulder-width Bendyour apart. knees the beginningandrepeat thisdrillagain. ladder’s boxes untilyou reach theendofladder. Once you reach theend,jogback to the first box andlandwithboth feet together. Continually jumpwithboth feet into the withyourStart feet together infront ofthefirst box inanagilityladder. Jump forward into you reach theend,jogbackto thebeginningandrepeat thedrillagain. Continually jump withbothfeet into theladder untilyou reach theendofladder. Once right orleft andjump laterally into thefirst box andlandwithboth feet together. withyourStart feet together infront ofthefirst box inanagilityladder. Turn andface either jump offeitherto the left orright,landingonbothfeet. withyourStart feet shoulder-width Onthecoach’s apart. command, bendyour kneesand ground asyou can. Stand withyour feet shoulder-width Bendbothofyour apart. kneesandjumpashighoffthe opposite foot. left orrightfoot. Bendyour kneeonyour standingleg andjumpleft orright,landingonyour withyourStart feet shoulder-width Onthecoach’s apart. command, standoneitheryour continuously jumpupanddown onthatleg for 5to 10seconds. Stand oneitheryour left orrightfoot. Bendthekneeofyour standingleg supporting and jumping forward orbackward untilcoach instructsyou to stop. or rightfoot. Bendthekneeonyour standingleg, jumpingforward orbackward. Continue withyourStart feet shoulder-width Onthecoach’s apart. command, standoneitheryour left at your position. starting squat withbothfeet ontheground. Once you land,jumpandspin180degrees andlandback Jump into theairoffbothfeet, spin180 degrees to eithertheleft ortherightandlandina withyourStart feet shoulder-width Bendbothkneesandassumeasquatposition. apart. position. starting Once you land,perform thesamemovement intheopposite direction andlandbackatyour spin 180degrees to eithertheleft ortherightandlandonbothfeet inanathletic stance. withyourStart feet shoulder-width Bendbothknees,jumpinto apart. theairoffbothfeet, usafootball.com/fdm 269 GLOSSARYSTAGE 4 usafootball.com/fdm Stand in front of a box or step. Start with feet shoulder-width apart. Bend at the knees and shoulder-width Start with feet or step. of a box Stand in front or step. of the box Jump up in the air and land on top stance. explosive assume an athletic, with both landed safely have you land. Once squatting when you landing by Stabilize your or step. off the box and step turn around feet, Start side. at your the box and have either right or left Face or step. of a box Stand in front explosive an athletic, knees and assume apart. Bend your shoulder-width feet with your landing by your Stabilize or step. of the box Jump up in the air and land on the top stance. and step turn around with both feet, landed safely have you land. Once squatting when you or step. off the box apart. a squat position. Bend both knees and assume shoulder-width feet Start with your off the are feet chest when both of your your knees into tucking your the air, Jump into feet. and finish landing in a squat on both ground, Begin follow. to players for of targets formation in a random or dots of cones a pattern Create As players the next. to one target and jump from on the starting dot together with both feet jumps, bounds, etc.). vary the jumps (single-leg progress, Start with your feet shoulder-width apart. On coach’s command, bend both knees and jump command, apart. On coach’s shoulder-width feet Start with your far, either say will starting position. Coach your to Jump backward with both feet. forward jump. need to far you of how which is a “horizontal” indicator medium or near, bend both knees and jump command, apart. On coach’s shoulder-width feet Start with your high, which is a “vertical” medium or low, say will either Coach the air off both feet. into jump. need to high you of how indicator stance on equipment), start in an athletic (depending or imaginary rope With either a real and swing in both hands rope your Hold off the ground. feet lifting both and jump in place and head your it over swing behind you, Start rope with the body. your around the rope the starting position. reach jump to you as feet your under apart. knees and assume a squat position. Bend both shoulder-width feet Start with your on the ground. both feet and land in a squat with the air off both feet Jump into jump up in players command, On the coach’s start with their backs facing coach. Players and as soon as they balance Upon regaining and land on both feet. turn 180 degrees their air, their original position. back to turn 180 degrees jump back up in the air and can, players another command. or gives claps and turn only when the coach must listen Players a cadence. simulate to the cue change progress, As players This is the start position. the sides. with hands by arms fully extended together, Stand feet while feet of your the balls and push through Bend knees slightly then straighten than hip width apart. wider to the legs spreading jump, to knees straightening above until both hands meet and up in a smooth arc both arms out raise Simultaneously, the head. of the standing off the edge forward one foot Move or step. of a box standing on top Start by knees bent. with your stance and land in an athletic or step, off the box down drop surface, heights. of different jumping off surfaces body while your on controlling Work Hop a Box a Box -Vertical -Vertical Leg Tucks Leg Tucks Jumps and Jumps and Jump Rope Jump Rope -Horizontal Jump Squats Jumping Jacks Landings from Landings from Jumping Beans Jump and Land Jump and Land Lilly Pad Jump/ Lilly Pad Lateral Box Jump Box Lateral Landings to a Box a Box Landings to FOOTBALL MOVEMENTS – DRILLS AND HOPPING - JUMPING ATHLETICISM GENERAL 270 GLOSSARY GENERAL ATHLETICISM -FALL AND ROLL –DRILLS MOVEMENTS FOOTBALL Log Roll Bonanza Three Player Roll and Weave Burpees Roll your core to engage your entire bodyto eithertheleft orright. Lie down ontheground. Keep your legs straight andarmsstraight over your head.Utilize points up, standupfrom your roll andbeginto cariocatheopposite direction ofyour roll. While ontheground, coach canalsopointtoward directions for you to roll. Whencoach of your carioca. down ontheground, you willliedown ontheground and begin to roll theopposite direction left, andontheircommand, you willcariocathedirection they are pointing.Whenthey point withyourStart feet shoulder-width andface apart coach. Coach willeitherpointrightor from thesquatpositionandjumpinto the airto complete therep. back into theplankpositionandimmediately return your feet into asquatposition.Standup completely to theground untilyour chestistouching thefloor. Push-upfrom theground Kick your feet backinto aplankpositionwhile keeping your armsextended. Lower your body In astandingposition.Move into asquatpositionandthenplace your handsontheground. Continue and repeat thisprocess. over themisnow themiddle player down ontheground, rolling toward theopposite side. That originalmiddle player continues to roll to theoutside untiltheplayer whojust jumped get upandjumpover therolling player toward themiddle. players oneitherside ofthem.Once they reach theoutside player, thatoutside player must Three players form aunit,alllaying ontheground. Themiddle player rolls toward oneofthe usafootball.com/fdm 271 GLOSSARYSTAGE 4 usafootball.com/fdm Start with two feet on the ground. Lift one foot off the ground and balance on the other for 15 15 on the other for and balance off the ground Lift one foot ground. on the feet Start with two 30 seconds. to backward. step one regular it. Take to next directly and stand on the ground a cone Place on one leg. while the cone the tip of touch to down and reach on one leg balance Next, forth. back and times five Repeat right leg, Lift your on the ground. left your to 2 feet roughly a cone Place Startup. standing balance arm. Regain left with your the cone and touch then reach leg, left balancing on your legs/arms. and reverse the coach’s On four. one to calls out a number from position. The coach a standing Start from the coach with the number of points (hands/feet) on the ground balance players command, one hand on the ground and feet two calls out, “three,” if the coach example, calls out. For be acceptable. would backpedal in a command, the starting On the coach’s line. back toward Begin with your whistle, On the coach’s the coach. a set of instructions from following line while straight fullyour hips in turning your body and flipping or right at 45 degrees, left direction break positions. alternating height. Keep out at shoulder apart and hands straight Start shoulder-width standing with feet big name with Spell out your posture. and maintain on ground feet two Keep palms together. time. the whole together palms your arms, keeping using your letters Lift left. your to 2 feet roughly on the ground a cone a standing position. Place Start from it using your and touch the cone towards and reach leg left on your balance right leg, your legs/arms. using opposite the movement and reverse balance right arm. Regain speed as you up build Slowly marker. a 30-yard and include of 50 yards Mark off a distance the 30-yard gaining speed. At gradually marker, the 30-yard the starting line to run from several over then repeat a minute for a full into the end. Rest break sprint through marker, and stages. ages Shorten or lengthenintervals. based on players’ the distances foot left Put your right foot. with your forward apart. Step shoulder-width feet Start with your the heel of touching are toes right foot’s your sure Make right foot. of your in front directly in same foot left ahead of your right foot putting your this motion by Repeat foot. left your this process. fashion. Continue flip the command, and skill, on the coach’s based on age 10 yards backpedaling 5 to While backpedal. a straight to maintaining speed then returning while hips 90 degrees gear”gear” Start with a “first jumping jack).to a “second slow (very speed (regular Proceed being the fastest. gear with the fourth gears, four have jumping jack). players until Continue coach the speed of the gear match and players calls out a gear the coach advance, As players calls out. and inserts apart. a behind you A partner shoulder-width stands directly Stand with feet your hand on the touch it with your partner’s hand and of vision. Locate field your hand into partner hand back and insert will then pull the it in different Your body. of your side opposite the hands and positioning Vary location. with the right hand on the right knee and the stance each other in an athletic face Partners tag the other partner’s knee. Each partner knee when his/her tries to hand on the left left and timing. hand is off it. It’s a drill of anticipation, strategy and inserts apart. a behind you A partner shoulder-width stands directly Stand with feet your hand on that touch it with your partner’s hand and of vision. Locate field your hand into The partner then pulls the hand back and itself. body the hand presents of your same side the hands and positioning. Vary location. inserts it in a different Tag Tag Tag Pedal Reach Reach Partner Partner My Gears My Gears and Reach and Reach Backpedal 1-Leg Balance 1-Leg Balance 1-Leg Balance 1-Leg Balance Hip Flips Back Diagonal Chop Diagonal Flying 20 or 30 Heel/Toe Walk Walk Heel/Toe 4-Way Balance Balance 4-Way Cross-Tracking Cross-Tracking Partner Tracking Tracking Partner Balance Spelling Balance Partner Knee Tag Tag Knee Partner 1-Leg Cone Touch 1-Leg Cone FOOTBALL MOVEMENTS – DRILLS AWARENESS - SENSORY ATHLETICISM GENERAL 272 GLOSSARY GENERAL ATHLETICISM -SENSORY AWARENESS –DRILLS MOVEMENTS FOOTBALL Switch Tag W-Drill until finishedwithall cones. Plant withtheoutside foot andbackpedal to cone 3.Once there, sprintto cone 4.Repeat Set upseven cones 5yards inzig-zag apart pattern. atcone Start 1andsprintto cone 2. groups every 10to 20seconds. andtheythe 2sare nowto “it,” try tagsomeoneintheGroups 1and3.Continue switching Tags are made butnobodyiseliminated, socontinue running.Onthecoach’s next command, coach’s command, to the1stry tag2sand 3swhoare bothrunningaround. first. Onthe depending onamountofkids.Divide players into three groups. Group 1is“it” Have agroup ofplayers inanarea start marked offby cones –roughly 20feet by 20feet usafootball.com/fdm 273 GLOSSARYSTAGE 4 usafootball.com/fdm Start with your feet outside of the agility ladder, in line with the square. Moving quickly and Moving square. in line with the of the agility ladder, outside feet Start with your again one at a one at a time and back out the square inside each foot place toes, on your of the agility ladder. each square for time. Do the same thing feet forward, bring both Hopping block. ladder of the first either side to feet Start with your touch not to Be sure block. ladder the second inside on the ground land they so together ladder of the third on the outsides are so they feet your spread hop, On the next the ladder. block. do to jumping jacks. Continue for the footwork making will resemble are feet The motion your and toes pick up your to remembering of the ladder, each square for this motion in and out the ladder. touch try not to both feet making sure sideways, the ladder run through on the ground, With the agility ladder the ladder. touch and try not to feet Pick up your in each square. the ground touch each touching with each foot the ladder run through on the ground, With the agility ladder arms and your use to making sure the actual ladder, without touching of the ladder space toes. pick up your knees your with the ladder Go through stand at the end of the agility ladder. a coach Have turn to to you for which direction will decide the end, the coach to get high, and when you and run. your to your arms raise Stand still and awareness. agility is spatial of building step The first his/ to arms also raised you, to next partner will stand directly height. Your at shoulder sides body. your around proximity in close height, rotating at shoulder her sides body (spin, turn, rotate, your and move arms straight your keep to responsibility It is your you. around rotate partner as they your not touch arms do so that your accordingly etc.) arms. your the height of Do not change to need you much force how understand you and do objects are, far away how tell Can you 5 yards about on the ground cones two those objects? Place reach to the ground put into to the other. cone one get from to hops five Complete each other. from away will give you partner, As the lead each other. partner and face your from away Stand 5 yards commands. your partner will follow Your of “mirror”the command or “match.” And when you doing. are of what you the opposite partner will do your “mirror,” say When you the same thing as you. partner will do your “match,” say your hands to with your clapping a rhythm by awareness or rhythmic temporal Practice cones on five place back. Next, clap the same rhythm and you them copy partner and having pauses or stops with as few the next to one cone apart. Hop from equidistance the ground, pattern. in a rhythmic moving as possible, must apart, so you in a path that is not equidistance the cones place complete, Once in movement. rhythm and recreate react constantly than wider a little and starting with feet destination the target to angle at a 90-degree Turned of and behind the in front going between that alternate steps crossover the hips, perform the amount of upper and limit the arms outstretched keep advance, As players other foot. in motion. while body movement of the one side to start with both feet horizontally, lying on the ground With an agility ladder on the maintaining balance other foot, your over and cross foot outside your Take ladder. next the to over and cross other foot your Then take square. in the ladder balls of the feet the end of the ladder. reach until you this process Continue rung of the ladder. as or path as closely the rope Run along follow. a path to or draw the ground on a rope Lay running or skipping. shuffle, like forms Use different possible. forth back and run or shuffle to decide one person one another and have face With a partner, his/her movements. The other partner must mirror without talking or calling out the changes. with the right hand on the right knee and the stance each other in an athletic face Partners tag the other partner’s knee. Each partner knee when his/her tries to hand on the left left and timing. hand is off it. It’s a drill of anticipation, strategy Lateral Lateral Carioca and Out Mirror Drill Mirror Agility Ladder Ladder Agility Agility Ladder Ladder Agility Ladder Agility Turn and Sprint Turn Crossover Crossover Steps Agility Ladder In Ladder Agility Building Agility 1 Agility Building Building Agility 2 Agility Building Building Agility 3 Agility Building Building Agility 4 Agility Building Follow the Snake the Snake Follow Partner Knee Tag Tag Knee Partner Jumping Jack Feet Jumping Jack Feet FOOTBALL MOVEMENTS – DRILLS - AGILITY PERFORMANCE FOOTBALL Agility Ladder Run Ladder Agility 274 GLOSSARY FOOTBALL PERFORMANCE-AGILITY –DRILLS MOVEMENTS FOOTBALL Random Cone Partner Tag Quick Feet Reaction Jumps between cone jumps. your feet together untilreaching theendoflinecones. Hopwithbothfeet together Place cones inaline,randomly atoneendandjumpover spaced Start apart. eachcone with respectively. direction.starting Ifthecoach says upor down, eitherjumpupordrop to push-upposition, says left orright,turnyour whole bodyinthedirection he/she says, andthenreturn to your withyourStart feet shoulder-width kneesbentandrunninginplace. apart, Whenever coach keep track ofhow many timesyou tagthem. their originalarea. You musttagyour below partner thewaist.Keep your feet moving and andwithoutleavingWith apartner his/herreach, attempt to taghim/her. Pairs willnotleave usafootball.com/fdm 275 GLOSSARYSTAGE 4 usafootball.com/fdm Start two receivers on the same side of the quarterback and opposite a single defender. On defender. a single and opposite of the quarterback on the same side receivers Start two run a slant/ the receivers while drop a 3-step takes the quarterback command, the coach’s The quarterback cover. to one receiver chooses defender The concept. or fade/arrow arrow the open receiver. to and throws the coverage recognizes a position on the take in this drill. The linemen can participate QBs and linemen Multiple to snap ready who is in a lineman, QB lines up behind the first The first line of scrimmage. The QB takes the QB. the lineman will snap the ball to commend, position. On the coach’s QB will start with lineman. The second the next to and then rotates snaps per lineman, three next lineman. to the rotates QB as the first lineman as soon the first behind partner back 2 as in a running line up directly 1 will Partner with a partner. Working or actual snap; on the snap, Startingpositioned behind a quarterback. with a simulated partner the ball to 1 who will be toss turning to while and pivot step partner 2 will drop right will go if they determine players Have motion either right or left. in a sweep moving the snap. prior to or left stand up equally and then divide teams (either 2 or 4). Have teams will assign relay Coach teams hand-off have Using a proper teammates. their from across 10 yards approximately must players the waiting teammate; to be tossed Ball cannot race. in a relay compete receiving arm position for review to is encouraged Coach hand-off. a proper demonstrate a hand-off. 2 will be the and group 1 will be the quarterbacks Group groups. two into players Divide 5 yards 4 to 2 line up in running back position approximately group running backs. Have QB Have snap. a simulated provide of the QB to can kneel in front behind the QB. Coach has had at least each player the running back. After to handoff and turn to the snap receive as the QBs in work the RBs and RBs to become the QBs to and allow switch rotations, two both groups. for ball position and arm/hand position on footwork, the drill. Focus with the ball will be Partner 4 yards. a partner about 3 to from stand across players Have taking While back is facing their partner. the QB turn with the ball so that their the QB. Have their to the ball underhand the QB pitch/toss have and turning the shoulders, step a drop partner with both hands on the ball. step the QB drop Have it easier. make to side the toss offset to the receiver can have You a designated positions after switch partners Have happens. as the toss the receiver toward number of tosses. Set up runners. the other group will be defenders, One group groups. two into players Divide start runners at cone. Have at each defender least one with at pattern cones in a zig-zag five cone. the first skills for the correct demonstrating the series of cones at a time will run through One player from football the try swipe to positioned at each cone the defenders while carrying a football the cones. run through the carrier as they QB Toss Defender (toss drill) (toss Center-QB Center-QB Exchanges Exchanges Exchanges Exchanges Snake Run Snake (hand-offs and snaps) Hand-Off Drill Hand-off Relay 2 vs. 1 Read the the 2 vs. 1 Read Exchange Drill / Drill / Exchange QB Open Steps/ FOOTBALL MOVEMENTS – DRILLS HANDLING - BALL PERFORMANCE FOOTBALL Center Exchange / Exchange Center 276 GLOSSARY FOOTBALL PERFORMANCE-STRENGTH ANDPOWER –DRILLS MOVEMENTS FOOTBALL 1-Leg Cone Touch No Hands,GetUp Push-Up andRoll Diagonal Chop Partner Mirror 1-Leg Balance Partner Plank 2-Leg, 3-Cone Gorilla Crawl Bear Crawls Crawl Relay Crab Crawl and Reach Head Lifts Push-Ups Hand Tag Bird Dog Lateral Hands Lunge Reach Reach (bear crawl, crab crawl, sealcrawl, etc...) have teams compete inarelay contest. approximately 10yards across from theirteammates. Usingany ofthecrawling skills Assign relay teams (either2or4).Have teams thendivide upequallyandstand that your buttisofftheground. Thendo thesamewalkingforward. Walk backward onyour handsand feet. Make sure to keep your hipsuptowards theskyso left leg out,straightening it.Hold thispositionfor 5to 10seconds. Thenswitch armandleg. Get down onhandsandknees. Reach asfarforward aspossible withrighthandandkickthe unison (righthandandleft foot, left handandrightfoot). Keeping your backflat,crawl forward andbackward moving opposite handsand feet in bent 90degrees below your hips.Onlyyour handsandtoes should touch theground. Get down onallfours withyour armsstraight, handsbelow your shoulders andyour knees awaycone to from touch thatcone usingthehandthat’sfurthest withoutmoving your feet. Set three cones infront ofyou andtake astep backfrom thecones. Have acoach callouta with thehandclosest to thecone. Balance ontheonefoot closest to thecone. Bendkneeandsquatdown to touch thecone maintaining balance. Stand ononeleg andreach out,bending over, to touch acone ontheground, allwhile Sitting ontheground withyour legs crossed, standupwithoutusingyour hands. with your previously planted foot andrepeat the process. Continue to alternate legs. foot upto meetyour extended foot, standingupstraight asyou do so. Then,step forward Your kneeshould beata90-degree angle. Once reaching 90degrees, bringyour backplanted parallel withtheground. Keeping your otherfoot planted intheoriginalposition,sinkyour hipsuntilyour thigh is From acomfortable standingposition,take alarge step forward withoneofyour feet. Lie down onyour stomach. Putyour armsatyour sides. Lookup, thendown, thenup. left soyour armsandlegs once againalign.Continue thisover aspecifieddistance. the ground to thefront left side ofyour left knee.Withthelower halfofyour body, hopto the behind your hands,stillinasquatposition,andretract your core. Then,place bothhandson your core.lengthening Withthelower halfofyour body, hopto therightsoyour legs align Squat down. Place bothhandsontheground to thefront rightside ofyour rightknee, right arm.Regain balance andreverse themovement usingopposite legs/arms. your rightleg, balance onyour left leg andreach towards thecone andtouch itusingyour fromStart astandingposition.Place acone ontheground roughly 2feet to your left. Lift tion. Repeat asnecessary. control your bodyasyou pushyourself backupto position.Thisisonerepeti thestarting - Bending theelbows, sinktoward theground untilyour elbows are at90-degree angles. Then, apart. and legs extended (onlythetoes touching theground). Hands should be shoulder-width Get down onhandsandkneeswitharmsextended under theshoulders, palmsontheground opposite direction. and thenroll over to eitherdirection. Immediately do anotherpush-up. Roll backthe Get down inpush-upposition,makingsure handsare shoulder-width Doapush-up apart. hands by giving“highfives” to eachother. Two partners get into a plankpositionontheirelbows, facingeachother. Partners alternate handseven.partner’s vertical hands.Move themupanddown andincircles, keeping thepressure onyour Push bothofyour outstretched, vertical handsagainstyour outstretched, partner’s usafootball.com/fdm 277 GLOSSARYSTAGE 4 usafootball.com/fdm From a comfortable standing position, take a large step backward with one of your feet. feet. with one of your backward step a large standing position, take a comfortable From is thigh hips until your in the original position, sink your planted foot other your Keeping with the ground. parallel front bring your 90 degrees, reaching Once angle. 90-degree be at a knee should Your so. do as you up straight standing foot, back-extended meet your up to foot planted Continue the process. and repeat foot planted previously with your backward Then, step legs. alternate to touch a squat position, knees into apart. Bending your shoulder-width feet Start with your stand legs, your hands. Straightening with both legs your between of you in front the ground up again. under mass, shuffle of center your lower to down squat or hurdle, a rope Using a barrier like and stand up. the other side reached the barrier until you’ve Start with feet slightly farther than shoulder-width apart and hands behind your head. Squat apart slightly fartherStart and hands behind your than shoulder-width with feet hands out with your Walk you. of and out in front hands down bring your and begin to down to and return stand slowly hands back, in a push-up position. Then, walk your are until you starting position. your your in the same position, but rest position. Then, engage a push-up position. Hold Get into to core position, engaging the this flat. Hold back stays your sure Make on the ground. elbows with the ground. level stay to simulate your body and back, find a wall and push against it with Using hands, feet on an opponent. pushing up on and gaining leverage Drills Wall Push Wall Squat with Duck Walks Duck Walks Squat Under Squat Under Various Plank Various Ground Touch Ground Reverse Lunge Lunge Reverse Squat Walkout / Squat Walkout FOOTBALL MOVEMENTS – DRILLS AND POWER - STRENGTH PERFORMANCE FOOTBALL 278 GLOSSARY FOOTBALL PERFORMANCE-STAMINA ANDSPEED –DRILLS MOVEMENTS FOOTBALL Circle-Around the Multi-Directional Clean and Dirty Clean andDirty Random Order Flying 20or30 Get UpandGo Slalom Weave Get Up, Chop Sharks and Gear Runs Gear Runs Minnows and Go W-Drill X-Drill L-Drill Cone Drill cone 2andpassed cone 1.Switch cone starting andrepeat inopposite direction. outside ofcone 2toward theinside ofcone 3.Turn around atcone 3,sprintingbackaround sprint to andtouch cone 2.Sprintbackto andtouch cone 1.Sprintbackupandaround the Set upthree cones, each5yards inan“L” apart ina3-pointstance shape.Starting atcone 1, forward sprint. to chopyour feet (runninginplace). Onthecoach’s command, take offfrom a chopto a ground andget to your feet inanathletic position.Assoonasyou get to your feet, begin Lie down ontheground onyour back.Whencoach gives instructions,get upoffthe turning andsprintingbackto cone 1.Switch cone starting andrepeat inopposite direction. cone 2,lateral shuffle across to cone 3,pivot 45 degrees andcrossover backwards to cone 4, Set upfour cones, each5yards inasquare atcone apart (makingan“X”).Start 1,sprintto Repeat untilfinishedwithall cones. to cone 2.Plantwiththeoutside foot andbackpedalto cone 3.Once there, sprintto cone 4. Set upseven cones 5yards inzig-zag apart pattern atcone (makinga“W”).Start 1andsprint horizontally to move between cones. by going around theoutside ofthesecond cone. Runners should quicklyshuffle feet through alineofcones. Beginby moving around theoutside ofthefirst cone, followed Set uptwo cones 3to 5yards depending apart ontheathlete’s ability. Runners weave shark. Whenthere are onlyoneortwo minnows left, they become thenext round’s sharks. opposite linewithoutbeingtagged. boundary Ifaminnow istagged, he/she alsobecomes a At any time,theshark(s)canyell, “Sharkattack!”At thatpoint,theminnows mustrunto the walk from lineoftheplay the starting area toward thesharks. in themiddle oftheplay area andsays, “Fishy, fishy, come outandplay.” Theminnows slowly Identify whowill bethe“shark(s)”--everyone elsewillbe“minnows.” Theshark(s)stand(s) by thecoach. ground andtake offinasprintthedirection (forward, backward, left, right)instructed Lie down ontheground onyour back.Whencoach gives instructions,get upoffthe However, thecoach cannow calloutthespeedsinany random order thathe/she chooses. gear (50percent speed),third gear (75percent speed),fourth gear (100percent speed). Coach willcall outdifferent speedsfor gear therunners. (25percent First speed),second speed), fourth gear (100percent speed). gearfastest. (25percent First speed),second gear (50percent speed),third gear (75percent Change speedsofrunningbasedonwhatthecoach callsout.Progress from slowest to thedistances basedonplayers’or lengthen ages andstages. sprint through the50-yard line.Rest for aminute, thenrepeat over several intervals. Shorten run from lineto thestarting the30-yard marker. At the30-yard marker, break into afull Mark offadistance of50yards andinclude a30-yard marker. Gradually gainspeedasyou over. over. Whenthecoach says stop, count thenumberofcones stillstandingupandknocked Meanwhile, the“clean” team hasto standupallofthecones thatthe“dirty”team knocks one hand,members ofthe“dirty” team have to knockover allthecones. Players are splitinto two teams. Arrange any numberofcones inarandom order. Usingonly down atthecones. Move from onecone to thenext. With bodyandheadalways facingforward, runtightcircles around thecones. Try notto look usafootball.com/fdm 279 GLOSSARYSTAGE 4 usafootball.com/fdm Set up three cones, each 5 yards apart, in a straight line. Start by straddling cone 1 (middle 1 (middle cone straddling line. Start by apart, in a straight each 5 yards cones, Set up three right with your the cone 2 and touch cone Sprint to the cone. with one hand touching cone) hand. left your with that cone 3 and touch cone and sprint back to direction hand. Change direction. in opposite Repeat the starting cone. Sprint back through Start by standing up, facing the coach. Coach will point in a direction and you will carioca and you will point in a direction Coach the coach. facing standing up, Start by points When coach directions. switching with the coach The drill continues that direction. were you that direction in the opposite and roll on the ground down get must you down, carioca. doing that direction. must roll you on ground, are you while direction points in a When coach again. carioca back up and do get you points up, When coach 1, sprint to at cone shape. Starting stance in a 3-point apart an “L” in 5 yards Set up cones of the outside 1. Sprint back up and around cone and touch 2. Sprint back to cone and touch 2 and cone 3 and sprint back around at cone around 3. Turn of cone the inside 2 toward cone direction. in opposite and repeat starting cone 1. Switch passed cone up into Push yourself either right or left. roll a push-up and Start in push-up position, do the and roll push-up, center, back to Then roll another push-up. position and complete Repeat. direction. opposite Adjust size long. and 30 yards wide 10 yards approximately in a rectangle Set up six cones with each team teams equally into players Divide skill level. and ages based on players’ or counterclockwise clockwise run in the same All players cone. starting at a different direction. to the returning Upon team runs a lap. on each player the first command, On the coach’s run, whether players determine runs. Coaches teammate tag off and the next original cone, the track. around another movement hop or perform skip, shuffle, left or facing either 2, shuffle cone apart. to 1, sprint Start 5 yards at cone cones Set up four 4. cone 3 to cone 3, and sprint from cone right to the back from 10 yards apart. cone a fourth Set up in a line, each 5 yards cones Set up three a “T” shape. creates This cone. middle hand. it with your touching cone, the middle to Sprint forward Start at the base of the T. to left reaching it. Shuffle hand upon your touching it with on the right, cone to the Shuffle to the middle right again Shuffle that as well. touching of the T, on the other side the cone that. T and touch at the base of the the cone backpedaling to immediately cone, Three players form a unit, all laying on the ground with about a foot of space between them. between of space a foot with about on the ground a unit, all laying form players Three the reaches he/she Once on either side. one of the players toward rolls player The middle player, the rolling and over up and jump up must get player that outside player, outside until the player the outside to roll to continues player The original middle the middle. toward toward rolling on the ground down player, the middle him/her is now who just jumped over this process. and repeat Continue side. the opposite the On chair. a in sitting if as hips to angle 90-degree a at thighs the with wall a against Squat maintaining the squat position. while steps two and take forward come command, coach’s a “W”). Start 1 and sprint at cone (forming pattern apart in zig-zag 5 yards cones Set up seven 4. cone sprint to there, 3. Once cone and backpedal to foot Plant with the outside 2. cone to direction. repeat in opposite cone and starting Switch cones. until finished with all Repeat T-Drill L-Drill W-Drill Shuffle and Roll and Step and Step Racetrack Racetrack Wall Squat Wall and Weave and Weave 5-10-5 Touch Touch 5-10-5 Lateral Shuffle Shuffle Lateral the Line/Agility the Line/Agility Run-Shuffle-Run Three Player Roll Roll Player Three Push-Up and Roll Push-Up and Roll FOOTBALL MOVEMENTS – DRILLS MOVES - COMBINATION PERFORMANCE FOOTBALL 280 GLOSSARY Walking LegTucks DYNAMIC WARMUP –DRILLS Stretch /Straight Quad Stretch and March Hamstring Shoulder/Neck Straight Leg High Skips Leg March Reach Rolls should move you forward slightly. higher, huggingitto thebody. Slowly lower to repeat withtheopposite side. Eachstep bringing itashighcomfortable. Grasp itwithbothhandsandgently pullitupslightly Stand tallwithyour legs straight andarmshangingatyour sides. Kickonekneeup, for ten yards. posture throughout theexercise. Repeat withtheotherleg andcontinue to alternate legs The foot should contact theground forcefullyonthefront ofthefoot. part Maintaingood As soonasthestretch isfelt, pulltheleg backdown to theground, contracting thegluteals. until aslightstretch isfelt inthehamstrings.Try to touch thefoot withtheopposite hand. inastandingpositionwithyourStart feel shoulder Swing widthapart. oneleg forward the skip. other (seeSkipDrillfor reference). Raise thekneesashighpossible while performing On thecoach’s command, move forward 5to 10yards while skippingfrom onefoot to the opposite leg. stretch for upto 30seconds, thenswitch sides andperform thesamemovement onyour bring your foot toward your butt.Reach uptoward to skywithyour opposite hand.Hold the Stabilize yourself ononeleg. Bendyour opposite leg, place your handonyour ankle, and roll by bringingyour headbackupto positionwhere thestart your gazeisforward. ward thefront ofyour neck.Withyour headdown, complete thefinalmovement of theneck head to your right.Next, gently roll your headsothatyour chinfaces down andalittle to- extended positionwithyour eyes facingtheceiling. Withyour headback,verygently roll your position,very gentlystart tipyour headto your left. Very gently, roll your headbackinto an you beginthemovement, notice any tension thatmay bepresent inyour muscles. From the positionfor theneckrollThe start iswithyour headisstraight, andyour gazeforward. Before usafootball.com/fdm 281 EVALUATIONSTAGE 4 STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE - ONLINE – STEP 2 every player on your team. on your player every PRESEASON ASSESSMENT Once you’ve recorded all written all written recorded you’ve Once online assessment as necessary for for online assessment as necessary below that matches. Please repeat the repeat Please that matches. below assessments, click the online assessment assessments, click the online assessment usafootball.com/fdm STAGE 4 STAGE STAGE 1 STAGE 2 STAGE 3 STAGE - WRITTEN – STEP 1 Fill these out at practice. PRESEASON ASSESSMENT Select one stage below for your entire entire your for below one stage Select team, and print copies for each player. each player. for and print copies team, TAKE THE SURVEY TAKE REMINDER: a minute take and online skill assessments, please filling out both the written completed you’ve After coach assessment. fill out this to PLAYER SKILL EVALUATION ASSESSMENTS EVALUATION SKILL PLAYER includes This (FDM). Model Development of the Football the core is at development athlete Long-term help you assessments that will preseason can access you Below progress. player understanding of each individual player. the development evaluate INSTRUCTIONS: on Print one assessment per player team. your assessment for stage the appropriate print Please on every player finished assessing you’ve Once each player. for Fill team. your these out at practice link below. appropriate the through evaluations submit your please team, your THANK YOU ESPN USA Football sincerely appreciates ESPN for its support of the Football Development Model Pilot Program