offseason running back drills football drills for football

Running Back Training Drills

Written By: Gridiron Elite Training

offseason running back drills football drills for football

Running Back Training Drills

Written By: Gridiron Elite Training

A Complete Guide to Training for Running Backs

Running back is one of the most exciting and demanding positions in American football. As a running back, you’re expected to carry the ball, block, and catch passes, all while avoiding tackles and making quick decisions. Training for running backs should involve a combination of strength, agility, and endurance workouts, as well as mental preparation.

In this blog post, we’ll cover the essential elements of running back training, from strength and conditioning to technique and tactics.

Running Back Education & Drills

Running Back Training For Strength and Conditioning

Strength training is a crucial component of running back training. A strong running back will be able to break tackles and push through defensive lines with ease. Focus on compound movements that target multiple muscle groups, such as squats, deadlifts, bench presses, and power cleans. Aim for 3-4 sets of 6-8 repetitions for each exercise, with a focus on proper form and progressive overload.

Plyometric exercises, also known as “jump training,” can help running backs develop explosive power and speed. These exercises involve quick, powerful movements that train your muscles to contract rapidly. Include exercises like box jumps, broad jumps, and single-leg bounds in your running back training program. Perform 2-3 sets of 8-10 reps for each exercise, with ample rest between sets.

Agility Drills
Agility is crucial for running backs, as it allows you to change direction quickly and evade defenders. Incorporate ladder drills, cone drills, and shuttle runs into your training routine to improve your footwork and overall agility. Aim for 3-4 sets of each drill, focusing on precision and speed.

Technique and Tactics Training For Running backs

Ball Carrying
One of the most important skills for a running back is carrying the ball securely. To improve ball security, practice carrying the ball high and tight against your chest and bicep, with your forearm and fingers locked around the ball. Incorporate ball-carrying drills into your training, focusing on maintaining proper form while changing direction and breaking tackles.

Vision and Decision-Making
Effective running backs can quickly identify gaps in the defense and make split-second decisions to exploit them. To improve your vision and decision-making, watch film of successful running backs, and practice reading defenses during scrimmages and game-like situations.

Blocking and Pass Protection
Running backs are often called upon to block for the quarterback or other ball carriers. Work on your blocking technique, focusing on proper footwork, hand placement, and body positioning. Engage in one-on-one blocking drills and pass protection scenarios to hone these skills.

Pass Catching
As a running back, you’ll need to be a reliable pass-catcher. Develop your receiving skills by practicing catching passes from different angles and at various speeds. Focus on catching the ball with your hands, rather than cradling it against your body.

5 Running Back Training Drills

Free Running Back Training Workout

Mini Hurdle Cut to Sprint With Agility Cones

Cone Foot Fire to Sprint With Speed Cones

Lateral Shuffle to Sprint With Agility Cones

Football Catching Drill On Knees

Middle Linebacker Blitz Pickup Running Back Drill

Preview Product Rating Price
Nike Vapor Jet 6.0 Football Gloves Nike Vapor Jet 6.0 Football Gloves No ratings yet
Access More Running Back Training

There are a lot of running back drills you need to be working on if you want to be a playmaker for your team. Running Backs need to be fast, strong, block, catch, and challenging. 

Of course, you need good blocking up front from your offensive lineman. But it’s your responsibility to hit the hole hard as a running back, hitting it fast and keeping your feet MOVING.

Nowadays, running backs are asked to do it all. Coaches expect running backs to be fast, able to catch and block and protect your quarterback on pass downs. The running back training drills above can improve your technique as a running back and make you a more confident and improved running back.

Want to improve your speed and agility as a running back? Or maybe you need a running back training program? If so, you can read our latest posts on the “Drills For Running Backs In Football” and “Sprint Workouts to Increase Speed for Football.

Suppose you’re a running back looking to play football at the next level. You can access our sports performance training programs, running back training programs, and the Gridiron Recruiting Center inside “The Gridiron Academy” to help you with your football recruiting.

Subscribe To Get Updates On Newly Released Articles

Don't forget to share this post!

Continue Reading More Football Training Tips Below

Related Articles

Gridiron Elite Training
Gridiron Elite Training

Gridiron Elite Training was started to help educate and provide football players with a community to receive proper training and guidance.

We created “The Gridiron Elite Academy” which is an online football performance network that provides football players of all levels with sports performance workout programs, football position-specific drills, mindset coaching, mental toughness training, recruiting guidance and help, and nutrition programs.

The Gridiron Academy
Scroll to Top
speed workout programs for american football

We hope you enjoy this post!

If you want more football training workouts & drills, check out the Gridiron Academy.

Before You Go

Free Running Back Workout

Access To Running Back Workouts & Drills Plus Access To Explosive Speed & Agility Workouts

Free Running Back Workout
Access To Running Back Workouts & Drills. Bonus Access To Speed & Strength Workouts.