7-on-7 Football--Work on Speed and Change-of-Direction

As you play in your 7-on-7 football games to prepare for football season this fall, work on improving your speed and change-of-direction. You can't tackle anyone in 7-on-7 football, so work on your speed and footwork to get better!

Improve your change-of-direction during 7-on-7 games by perfecting your technique as a defensive back, linebacker, receiver or quarterback. Do the repetitions the right way--everytime! Perfect practice makes perfect

You can also improve your speed during games. You get faster by running fast. Train your muscles to fire faster. Run routes at full speed and cover your man at full speed. You don't have to wait until your formal team practices to get faster. Let your coach see your speed improvement when fall practices start.

Body positioning is critical if you want to improve your change-of-direction speed. You will need dynamic balance. In many sports, it is not that easy to change direction and accelerate because you are often off balance.

The best running backs, receivers, defensive backs and linebackers all have great dynamic balance.

Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Thus, quickness and agility drills help you to improve dynamic balance and change-of-direction acceleration while not wasting motion.

Improve your change-of-direction with these drills and then apply them during your 7-on-7 games:

1. jump rope (one foot, two feet, slalom, Ali shuffle, backpedal)

2. speed ladder drills

3. cariocas, tapiocas, back pedals, shuffles, toe taps

4. hip turn and hip flexibility drills

Use your 7-on-7 football games to improve your skills and help your team win this fall.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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