Linebacker & Safety Footwork Drills

Footwork is an important part of many different sports. Athletes who participate in basketball, football, and martial arts have to learn how to swiftly move on their feet. Practicing various footwork drills help these athletes develop the ability to quickly move and change directions. Linebackers and safeties are two defensive positions in football that need crisp footwork to be effective in their assignments.

  1. Backpedal Drill

    • Linebackers and safeties must have the ability to backpedal and quickly change direction. Line up four bags parallel to one another with space in between. Have the player line up at the front of one bag. At the sound out the whistle the player must backpedal along the bags as quickly as possible; each player has to complete the course without stopping. The defender is not allowed to turn his head; he must continue looking directly at the coach just as he would have to keep his eyes on the opposing player during a game.

    Route Running

    • Safeties and linebackers may be called into service to cover opposing receivers during a game. To do so they have to be able to effectively run the routes that the offensive players are taking. This drill will help the defensive players stop and cut to change directions while in coverage. Line the players up in separate lines. The coach calls out a specific route and then blows the whistle; on the next whistle blow the players have to perform the correct cut assigned to this route. Another variation is to have the defensive player line up in front of the offensive player who is running the route as if they were defending. Safeties and linebackers can complete this drill with the running backs and receivers on offense to help work within practice time restraints.

    Bag Jumps Drill

    • Linebackers and safeties are important components in defending the opposing team's passing attack. A hopping drill will help them get the ability to quickly explode into a jump, which may help cause turnovers. Line up a series of agile bags on the field side-by-side. The players must begin at one end of the bags and jump over the bag with the goal of landing beside the next bag in the series. During each jump the player must swing their hands into the air to disrupt passing lanes. They must keep their eyes on the coach at all times as they would keep their eyes on the quarterback during a game.

    In-and-out Ladder Drill

    • The in-and-out ladder drill is a basic exercise that develops movement and coordination. Begin at either end of a rope ladder with both feet side-by-side. Jump into the first square landing on both feet in the square; next, jump to the next square but land with both feet outside of the box. Continue this process, alternating landing with feet inside and outside until you have passed over the whole rope ladder.