Tips on How to Become a Better Defensive Back

Defensive backs represent football positions that include from cornerbacks and safeties, and more often than not they are covering receivers who are lightning fast or tight ends and running backs who are powerful and explosive. The wide range of skills that must be at a defensive back's disposable are staggering, but knowing what to expect and preparing for your position can make you an exciting asset on the field.

  1. Weight Training

    • Strength on the field is derived from many different characteristics, and among them is muscular strength. Defensive backs are generally lighter than their lineman counterparts, but power on the field remains key. When looking to make a weight room session really impact your performance on the field, the power-lifting trio cannot be ignored. Deadlifts, squats and cleans are essential to any program for bringing more strength to the table. Creating a weightlifting program is never a bad idea, but make sure to consult a physician or strength coach in order to stay safe and healthy.

    Endurance Training

    • Defensive lineman can get away with being a bit on the heavy side and even a bit slow because size is important on the offensive and defensive lines. When it comes to being a defensive back, speed and endurance are crucial. Being able to move into coverage and jump with receivers and tight ends will take speed, endurance and strength. Wind sprints and distance running speaks volumes about your ability to have stronger fourth quarters and keep up with lighter receivers. Parachute sprints and resistance running help to build explosive power.

    Position Training

    • Drilling backpedaling, cone drills spaced at 3- to 5-yard intervals for zone coverage, and shuttle runs can build that short-yardage speed that you need in tight coverage and in wider zone coverage. Defensive backs must conduct hand drills, where they monitor where the receiver is getting the ball; ball drills, where they know how to compete for the ball wherever it is thrown; and one-on-one drills, where they match a receiver's speed.

    Practice, Practice, Practice

    • There is nothing that beats actual game practice. The more time you spend at your position and on the field, the greater your comfort level with playing defensive back becomes. Watching footage of other professional-level players at your position and taking note of how they play the game, read offensive sets and condition themselves is a great way to get a feel about how you should look and play at your position.