Position Specific Training for Football: Linebackers and Defensive Backs

with Todd Norman, M.S. Kinesiology;
founder The Cutting Edge - Athletic Performance Enhancement;
Certified Strength and Conditioning Specialist (NSCA)

Todd Norman's workout for linebackers and defensive backs, done at least six weeks before training camp, will maximize body control, explosive power, reaction, and overall movement precision. Coach Norman begins with 10 power training drills for hand speed, core strength, and vertical explosion utilizing plyometrics and the medicine ball. Next, Norman demonstrates over 30 quick feet agility drills utilizing cones, low hurdles, and bungee cords. The four-cone weave drill simulates back-pedaling with forward sprinting, and the 8-point reaction drill is a must for these positions. Norman moves on to LB/DB specific movement training that is broken down into three sections; defeat the run, cover the pass, and run/pass reaction drills. These drills are performed with the use of weight belts and hand weights, and further demonstrated with bungee cords for resisted/assisted contrast training. Another element of this program is resisted and assisted linear speed training, performed in a variety of movements including backpedal to sprint, shuffle to sprint, hand weight drops and let-go's. Lastly is Norman's unique pre-season Complex Conditioning series, which is broken down into an intense four quarter training circuit. Three demanding drills performed consecutively comprise each quarter, which integrate many of the off-season training exercises into one gut wrenching workout. Coach Norman further concludes the video with program design and implementation. This intense, six-week package will take any linebacker or defensive back physically and mentally to the next level, and ensure their preparation for the ensuing season ahead!

43 minutes. 2007.

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• Position Specific Training for Football

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