TouchdownSkills

As a former Collegiate and NFL player, I can attribute much of my success on the field to countless hours I spent in the weight room each week. This article, along with 10 others are going to give a glimpse to each young and aspiring professional football player the type of lifting and conditioning that is needed to be a GREAT player. Much of the information that I will share was taught to me by a number of excellent strength and conditioning coaches, I feel it my responsibility to share this information to help each young player to take their game to the next level.

Making weight lifting an integral part of your daily and weekly personal preparation is a must for every young player dreaming of making it to Division I or the NFL. Much of this has to do with what I like to call, “The Other Guy Syndrome”. Each player, Pop Warner to the NFL, has to play against “The Other Guy”, both daily during practice and weekly during each game. That “Other Guy” is preparing as hard or harder than YOU to beat and dominate YOU. Therefore, you should always think to yourself during your off season and in season preparation, “What can I do to better prepare myself to beat the ‘Other Guy’?” One critical aspect of this preparation is the manner in which you prepare yourself in the weight room.

Credit: http://www.flickr.com/photos/x1brett/

In the next article you will be presented with 5 points that are key reminders and pointers that can assist you in total DOMINATION over the “Other Guy”.

#1 You Don’t Have to Lift the Most Weights to Be the Best

One major misconception for most young athletes today is that they have to bench press, back squat and general lift a lot of weight to be a GREAT player. That type of thinking is completely FALSE in today’s game. Being strong physically and playing strong are two different things. or example, while playing at Utah State University I had a left tackle that was 6’9” and weighed 330 pounds. He was a very committed to getting stronger and spent a lot f time in the weight room, however, there were Linebackers, Running Backs and Wide Receivers on the team that could out lift him in the bench press by 50-100 lbs and back squat more that 100 lbs. than him. Did this mean he couldn’t be a good football player because he wasn’t stronger than a Running Back 130 pounds lighter than him? NO!

On the football field he would absolutely crush people. He would drive defensive ends into the ground and completely “pancake” Linebackers on a regular basis. Shear weight lifting strength had nothing to do with his dominance. He was able to do much of it based upon technique and maximum personal strength. No matter how hard he worked he could not get as strong as much of the team. But he was extremely strong for his stature and build.

The key principle here is that you need to push yourself as hard as YOUR potential allows you. Be as strong physically as YOU can. Don’t worry about the other guy, or how much they are lifting. Your body is different than anybody else on this planet. Workout so you are maximizing your abilities. If you try to lift too much during a set or workout, you will do more to make yourself less strong than you would thinking it will make you stronger. Always remember this tip: Only workout with an amount of weight that makes it difficult but not impossible to do every rep of a set!

#2 Your Lifting Motion Should Be Slow and Fluid

Another common mistake young athletes make when they lift weights, is they move the bar and weight too FAST. I know that sounds a little strange, but moving the weight fast does LESS to strengthen your body than moving the weight slowly.

The first thing you should do if you feel that the bar and weight is moving too fast, is make sure you are lifting the right amount of weight. Sometimes, you may need to put more weight on the bar. However, be careful you don’t put so much weight on the bar you cannot do all the repetitions the set is requiring you to do.

Next, count the downward movement of every repetition for three seconds, for example, “ONE one thousand, TWO one thousand, THREE one thousand”. Between the 2nd and 3rd second you can begin to move the bar upwards. This counting method will give your muscles the necessary amount of time to get its maximum output in order to increase strength. Be careful, if you can do every repetition of each set while using this counting method, and not even break a sweat, you need to increase the weight amount. However, if you can only do a portion of the repetitions, obviously you will need to take off some weight.

#3 Do Not Sit Down to Rest Between Sets

This concept was taught to me while I was playing at the University of Wyoming. Many strength and conditioning coaches call this the “Active Rest”. Really it is a simple principle, it is a way to train your body to rest and catch your breathe without sitting down. For example, think about during the course of long offensive drive, or a defensive stand during a game, the trainers or coaching staff does not bring out benches and chairs to rest on in between plays. You do that in the huddle while the play is being called in.

In essence, this technique is a way to prepare your body during the course of a game. It is simple but you will notice greater endurance and faster recovery while walking around and standing in between sets.

#4 Be Patient. Results take Time.

I am sure many of you at some point have worked out or done a series of pushups and immediately went to the mirror to see if your muscles have already grown. Unfortunately, after looking into the mirror, you immediately notice really no change has occurred and you get discouraged and quit. Believe me this has even happened to me when I was younger. But through my development through High School college and the pros, I came to realize only through strict dedication and persistence would I see results.

For most lifting programs and even those shared in this website, to notice increase strength and muscle mass, you must be completely dedicated to that program for at least 6 weeks without missing a single workout. For example, if you look at Olympic weigh lifters they start preparing months in advance to achieve personal bests in certain lifts. They know they cannot get stronger by just lifting for a week then maxing out. It can only happen through strict obedience of a work out plan and dedication through the end.

#5 Dedicate Yourself To Weight Lifting Year Round

Unfortunately many young athletes tend to focus on lifting weights only during the season and parts of the off-season. Sometimes, they will take a month off to “recover” or they will do nothing until the official off season program starts in the summer. This form of thinking and mentality is very damaging if a player is wishing to be GREAT.

Weight lifting has many forms, strength building, maintenance, and recovery. All three cycles should be used annually. Through personal experience I recommend that you should take off no more than 1 week of lifting every 6 months. No matter the circumstances you should always be strength training.

Come back thursday when we go over some popular weight lifting drills for your lower body.

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As important it is for a Wide Receiver to practice routes without catching the ball or having a defender, in order to prefect timing and feel of each route, it is as crucial for a Defensive Back or Safety to practice the same routes. A GREAT Defensive Back understands and prepares rigorously his offensive opponents schemes and patterns. Moreover, this preparation happens months before the season begins.

While I was playing for the Seattle Seahawks, Ken Lucas (currently plays for Carolina Panthers and is a Pro Bowler), consistently practice the Wide Receiver passing tree, but as a defender. He would simply pick 30-35 yards of a field and practice his back pedal and break, according to the depth of each route that was taught to each Wide Receiver. He memorized every route from the Seattle Seahawk offensive play book and would utilize it in his practice, but understanding, even though he would never actually go against his own team in a game, most NFL teams derive their passing game from the same basic passing tree. Through this very simple method of preparation, Ken was studying his opponents except without game film and personnel reports.

This method of practice and study is something many young Defensive Backs and Safeties lack in their off season training and preparation. Therefore, to better prepare you, the following drill is taken directly from the passing tree practiced by wide receivers. The routes are general derivatives of every route run by most offensive schemes today. That way you know through understanding the depth and position of each route you will better prepare yourself for future opponents and game situations.

Drill – Defensive Secondary Passing Tree

PLEASE NOTE… This drill will require a 35-40 yards of a football field or a park. Make sure the yardage is marked appropriately to get the proper feel for the depth and feel of each route.

Purpose

Increase overall awareness of the type, speed, and depth of Wide Receiver routes. In addition, increase hip rotation, back pedal speed, and break in defending a variety of passing routes.

Keys to this drill:

1) Play every route in Man to Man tight coverage. Play 2 yards off the Line of Scrimmage.

2) Use your imagination! Obviously you are going against a make believe player. However, try to simulate the timing of each break and cut the receivers would make in their routes.

3) Concentrate on low position, hip rotation, back peddle/run and breaking to the ball.

4) Finish the end of each route by breaking and sprinting downhill to the Line of Scrimmage. Practice the feel of intercepting a pass and running for a touchdown. FINISH through the Line of Scrimmage.

5) Make sure once your work one side of the ball; work the opposite side of the passing tree.

6) Take 30 second breaks between each route. Work 2-3 sets of all the routes during a training session (28-42 repetitions).

Through recent years NFL General Managers have made a noticeable trend in the type of players they value the most in the 1st, 2nd and 3rd rounds of the NFL draft. Of all the players selected in each round since 2000, a majority of these players have been Defensive Backs and Safeties. This trend is largely due to the skills and talent that these players can instantly bring to a defensive. With a unique combination of speed, agility and quickness, Defensive Secondary positions can transform a good defense into a GREAT defense immediately.

In order to become an impact player as described, a young Defensive Secondary player must dedicate themselves to a strict training program of enhancing speed and quickness, while simultaneously preparing for any and all circumstances that can occur during a game.

The following two articles are dedicated to teach young Defensive Backs or Safeties the principles of becoming GREAT defenders. These drills are currently being utilized by todays top Defensive Secondary Coaches and players. They are a regular part of their off season training and individual practices, and if you can implement these drills into your normal training schedule and dedicate yourself, you will see an enormous increase in your ability to be a game changing player.

Drill 1: Break on the Ball

This drill is probably the most well know among all of the Defensive Secondary drills that exist today. It involves using all the necessary reaction skills, speed, and agility required to effectively simulate covering a receiver and breaking on the ball. Today’s greatest Secondary players such as Champ Bailey, Troy Polamalu, and Pacman Jones work on this drill religiously, and it obviously translates into their performance in each game.

Purpose

Increase Secondary coverage skills through enhancing drop back capabilities while quickening the reaction and break on a pass.

PLEASE NOTE: This drill will require a 35-50 yards of a football field or a park. Make sure the yardage is marked appropriately to get the proper feel for the depth and feel of each route.

Bump and Run/Man to Man Coverage

Step 1: Pick a starting spot where you have at least 20 yards to drop back into coverage.

Step 2: Assume you are playing man to man coverage on the outside receiver and play bump and run for the initial 5 yards. (Back pedal with hands on an imaginary receiver)

Step 3: At 5 yards turn your hips and sprint to the 20 yard line.

Step 4: Break the route into a comeback towards the sideline and sprint to the Line of Scrimmage.

Step 5: Repeat steps 1-4 for three sets, working both left and right side of the ball. 25 second rest between each drill.

Zone Coverage

Step 1: Same

Step 2: Play at least 5 yards off the Line of Scrimmage. Drop back in a pure backpedal as FAST AS YOU CAN to the 20 yard line.

Step 3: Once your foot touches the 20 yards line, break AS FAST AS YOU CAN directly back in the path you just ran and SPRINT to the Line of Scrimmage.

Step 4: Repeat steps 1-3 for three sets, alternating each the left and right side of the ball. 25 seconds rest in between each set.

Coaching Tips

• Maintain a low center of gravity during the Bump and Run and back pedal
• Chop you feet SLIGHTLY when you make a break on the ball.
• On the break, keep you feet directly under you. If your feet are too far in front of you, you will slip and fall, GUARANTEED!
• Sprint through the Line of Scrimmage, DO NOT LET UP until you are 1-2 yards past. Practice GREATNESS. Mediocre and good players will jog through the Line of Scrimmage.

Make sure to stop by thursday for the second part in the series on defensive back drills!

I’ve always said that ESPN Sports Center has ruined a ton of athletes in our country when it comes to the fundamentals. Basketball became about dunks and blocked shots while baseball became about home runs. Football became about hard hits and touchdowns but though each one of those things are good they aren’t all that is good about the sport and with the focus solely on one thing every else will suffer.

I grew up watching great players like Jack Lambert, Lawrence Taylor, Walter Payton and Mike Singletary. They played a different game than is played today. When I say that I want to say that each one of those guys would dominate today just like they did back then and it is because they were all-around players. Specifically Jack Lambert and Mike Singletary when it comes to truly being great tacklers.

When players start in youth football by lining up and hitting each other it is obvious that some kids have a knack for aggression while others don’t. I was petrified my first hitting drill but after that I was fine. Other kids were just scared and honestly never got much better over the years and eventually turned to soccer. Others just wanted to take other players heads off but they were taught the right way.

What has to be understood is that we grew up in a time where there were only a couple games a week we could watch and we didn’t get a lot of highlights. Now young players flip on the t.v. and the biggest hits are glorified while the solid tackles are left off the tape. You wouldn’t see highlights of Jack Lambert just like you don’t see a lot of highlights of Ray Lewis today. They both tackle correctly and more importantly they do it well.

When teaching a player to tackle it starts at the earliest age and builds from there. As coaches of youth football it is so important to teach the basics:

1. Balance
2. Head Up
3. Drive through the body

The helmet should never be used as a weapon, only as protection for your head. Sure it’s nice to get a highlight but it’s more important to tackle correctly.

We’ve got a few training videos with tacking tips and drills in our store.  Check out Football Tackling Drills video and make sure that the kids you coach make the game saving tackle the next chance they get!

During my time in the NFL I had a fortunate opportunity to work with some of the greatest running backs in our day, Shawn Alexander, Jerome Bettis, Priest Holmes, and Brian Westbrook. Often times during practice and games I would catch myself gazing in amazement at the athleticism these guys would demonstrate. I would ponder to myself how athletically blessed they were, however after spending a few off season workouts with Shawn and Jerome, I came to realize their hard work had more to do with their work ethic than their God given talent.

Through observation I can recollect 3 specific drills that I would like to share, that all of these future Hall of Famers would work on during practice and off season workouts. I believe through your own implementation of these drills you will see a dramatic increase in your own quickness and ability to become a GREAT running back.

Drill 1: Quick Feet Ladder Drill

This drill requires an Agility Ladder. If you don’t have one you can purchase on our site or you can create one yourself. To create your own Agility Ladder all you will need is:

• 2 pieces of rope 15-20 feet long
• (15-20) 1.5 foot pieces of the same rope
• Athletic or duct tape

Lay the two long pieces side by side with about 12-14″ between the 2. Next, take a measuring tape and a Sharpie and mark every 12″ on both ropes. On each mark, tie the smaller pieces on both sides of the long pieces, and secure the knots with athletic tape. Make sure each “rung” is at least 12″ in length. Once you are done lay the make shift agility ladder completely stretched out with no slack. Now you’re ready to begin your drill.

Purpose:

Many young running backs tend to be heavy footed when hitting holes and lack lateral mobility avoiding defenders, thus increasing the likelihood they will be tackled easier. This drill is designed to enhance lateral movement by training the fast twitch muscles in the athletes hips and legs which will increase the synchronization of brain stimuli (IE seeing a defender) and footwork (IE avoiding a tackle). When participating in this drill visualize Barry Sanders and LaDanian Tomlison and how they utilize lateral movement to “juke” defenders.

Step 1:
Start with a football in your arms. (ALWAYS DO EVERY DRILL WITH A FOOTBALL IN YOUR HANDS AND TUCKED THE PROPER WAY, Read the article The Proper Way to Hold a Football for instruction).

Step 2:
Start on the right side of the ladder with both your feet outside of the bottom “square” of the ladder.

Step 3:
Step with your left foot first into the bottom “square” and then follow with the right foot. (Both feet should be in the same square at this point). Then, with the left foot step left outside of the square, with the right foot remaining in the square.

Step 4:
Next, step with the right foot in the next square up. Follow with the left foot. Then step with the right foot to the outside of the ladder (right side). You just completed one rotation.

Step 5:
Repeat steps 1 thru 4 until you complete the rungs of the ladder.

Your goal is to go through the entire ladder without ever touching the rope and never missing a step.

Tips & Reminders:

BE PATIENT! This drill takes time to master at a comfortable pace. I have seen NFL players struggle doing this drill correctly, even the most athletic. Therefore, give yourself at least 2-3 trial runs at a slow pace to get the footwork correct. A good indicator if you are doing the drill correctly is by the rhythm of your movement. This drill is almost like a graceful dance. Why do you think Emmit Smith won Dancing with the Stars?

Once you begin getting used to the feel, go through the entire ladder as fast as you can, but still maintain full body control. In 2-3 weeks (doing this drill 2-3 times a week) your coordination and lateral movement will greatly improve!

Football players are always looking for an edge. One of the most common ways that players want to see an improvement is through their speed. Speed is a commodity in sports that has few equals. If a player is fast enough then they will find a spot on a team sometimes regardless of their height or weight.

When we talk about speed and acceleration understand that they are 2 completely different things. Speed is how fast you are in general while acceleration is the whole concept of how fast it takes to go from 0 to 60. How quick can you get to top speed? I’m of the belief that certain people are born with the ability to be fast while others aren’t. Now speed can always be improved but I don’t think you can take just anyone and turn them into Usain Bolt. I’m also of the belief that the first few steps are more important than any others in sports. In basketball, if you are dealing with a fast player he can be up and down the court in no time while football is different. The playing field is a lot larger. You have to be fast and be quick as you move laterally. It isn’t easy.

Let’s look at 3 ways to effectively build up speed / acceleration and get the most out of what your body will allow:

1. Know the proper mechanics

I watched someone run the other day whose arms went side to side instead of pulling them forward. The funny part is that this individual was naturally very fast despite the terrible mechanics that he was using. It’s easy for me to see how fast this person could be if they focused on using the right mechanics. Here is a rundown of the main mechanics to be aware of:

a. Lean – The body should have a slight lean forward and not be straight up.
b. Keep your head still – Don’t let your head swing side to side. Keep it as still as possible.
c. Use the balls of your feet – You should run on the balls of your feet and drive your feet off the ground.
d. Pump your arms – The arms need to pull you forward so you have to pump them by pushing your elbow backward
e. Short strides – When you first take off your strides need to be shorter and more powerful. You must focus on pushing hard off the ground for the first 2-3 steps to really build your acceleration.

2. Build leg muscles

Weight training should be a part of anyone’s game plan who wants to be fast. To get the most out of what you are given you have to spend time in the weight room and get stronger legs. The stronger your legs are the more force you can use to push off the ground.

3. Engage in short, powerful sprints

To build your acceleration and speed you should work on short sprints to really build that muscle memory up and increase the amount of contractions that your muscles are making. The game of football involves lots of short bursts of speed, and very few long sprints. The best way to train is to get your body use to exploding with tons of energy as you run quick and powerful short sprints.

Make sure to stop back thursday for running back drills

I was talking with a friend of mine this morning about playing db in the NFL.  He’s currently in the Arena League and loves playing the game but he still has hopes for an NFL shot.  Anyway, he mentioned something to me that I can’t get away from.  He said “i can cover my guy for 3-4 seconds but after that he will get open somehow.”  I thought about it for a second and then we continued on with our conversation.

The best defenses all have solid pass rushes.  If you give a qb time to stand there for an extended period of time he will beat you.  REceivers find a way to get open.  However, if you put pressure on the qb and make him do something within the first few seconds then the coverage is still good and you have a solid chance to stop the offense.

My point is that if you are a coach working with your defense and your db gives up a touchdown after the qb had 10 seconds to make a play then it really isn’t the db’s fault as much as there not being any pressure put on the quarterback.  The best coaches understand that and build the team around it.  By forcing pressure the defenses know the qb will go to his hot reads and try to throw the ball quickly.  When that happens you create a situation where the offense gets a short gain at best.  Why do we think the prevent does nothing to stop the offense?  It creates a situation where the quarterback isn’t getting rushed much and can find holes in the defense.

If you missed last weeks article on how to properly hold and handle the football, make sure to check it out.  Learn the basics like hanging on to the ball before you try these drills.

The running back position in youth football is a great glory spot and often filled by the kid who is faster than everyone else or the kid that grew and matured the most at that point. When I was growing up we played with a kid name Kitt Rawlings. To this day he’s the best running back I ever played with. He ended up playing at Kansas State on scholarship and was very deserving. Kitt had some characteristics that all good running backs have. First of all, he was competitive. He didn’t go down easy and wasn’t afraid to hit a hole as fast as he could. He didn’t play in fear of anything. He had incredible field vision and could see down the field one or two blocks ahead before he would just out-run people to the end zone.

There are a couple drills that I really wanted to focus on with this article. They are based on creating tougher backs that can handle the workload that is often put on a good running back at a younger age.

#1. The Gauntlet Drill 
This drill is done by forming two lines of players 2-3 yards apart. These players are armed with pads, if they have them. If not they can just use their hands and arms. The running back is handed the football by a coach and then proceeds to run in between the lines of players. The lines of players are grabbing at the ball with hands and arms and trying to knock the ball out of the running backs hands. If the running back fumbles the ball then he must immediately run some sort of conditioning before jumping back into the drill. The two lines should do everything they can to disrupt the running back and try to force him to fumble. The running back’s goal should be to get through the gauntlet without fumbling. Once the back makes it through he hands the ball to the coach and gets back in line. The drill needs to be very physical. If the gauntlet can’t get the back to fumble then they are the ones that have to do a conditioning drill.

#2. 2-on-1 Tackle Drills
This drill is done by having 2 defenders on 1 running back. The running back is given the ball and the defense has to stop the running back from gaining 5 yards. If the back gains 5 yards then both players must run. The running back only has to run if he is tackled by 1 of the players by himself. The idea is to teach the back that no 1 player should ever tackle him by himself. Backs that can get 5 yards against 2 defenders are great backs. The best backs I played with and coached were not afraid at all during this drill and would be more excited than scared. It’s where you truly learn what is inside some kids and what isn’t. It’s a great drill to help kids understand whether or not they have what it takes to play the position.

Toughness is a characteristic that is a necessity of young running backs. They need to learn to not be afraid of to fight for extra yards in tough situations and these drills will help with that.

Even at the highest level of professional football, NFL coaches each year during mini camps and training camps, instruct players how to handle and hold a football properly. You would think after so many years of playing the same game each year, professional football players wouldn’t need to be taught one of the simplest principles of football. However, the problem is that if holding and securing a football was a concept so easy, then why are over a 100 footballs fumbled in games throughout each season?

This article is dedicated to the simple concept of how to grasp, hold, and handle a football. The methods taught throughout this article are techniques taught by some of the greatest coaches in the NFL today. If applied, these principles will give the reader an opportunity to better themselves as football players and be more reliable during critical moments of games.

The Grasp
Many coaches and players teach the initial grasp of the football is the first indicator if the ball will be fumbled or not. Therefore, practicing and staying consistent with the way you initially grasp the ball will dramatically reduce the number of fumbles you may incur. In fact if you take a mental note every time you touch the ball and place your hands in the correct manner, it is proven the number of likely fumbles will be cut in half.

The proper way to grasp a football is done by placing the tip of the index finger directly over the tip of the ball, while the rest of the hand grasps as much of the surface area of the ball as possible. The remaining surface area of the ball is then supported directly on the inside of the wrist and forearm. Thus, the tips of the finger down to the mid section of the forearm sustain the football during the initial grasp.

The Hold
“The Hold” of a football is sometimes an item of debate among coaches in today’s collegiate and professional coaches. Some coaches believe you should hold the football directly under your armpit, or place the ball between your forearm and your ribs. Although those are legitimate techniques, I like to refer to a football hold that is a proven method. There is only one player in the NFL that has the least amount of fumbles in the last 5 seasons, and it is not by chance.

Tiki Barber of the New York Giants has been the forerunner in implementing and teaching the proper method of ball holding. His technique is simple: with the ball firmly grasped with the fingers and forearm, place the football directly across your chest and hold on for dear life. (It should look like you are stabbing yourself in the middle of your chest.) Think of it as how you might hold a brand new infant. You are not going to hold her under your arms are next to your ribs. The best and most secure hold is sustained by holding the baby across your chest. Through many years this technique seems to be the most reliable and less likely to cough off the football while being engaged with incoming defenders.

The Handle
Since the first years of professional football to the days of Vince Lombardi, NFL coaches have always understood one simple truth about the proper way to handle a football. Once a player has the grasp and hold, maintain the football in your outside arm at all times.

This technique is based on simple probabilities. Think about it; a player is more likely to be tackled by a defender pursuing from the inside out. For that reason every time you run drills, practice or walk with a football, create a habit of always placing the football in your outside arm. You will have more control and ability to protect the football from ever coming loose.

Always remember, games are lost or won by fumbles. Do you ever want to be that guy that loses a Pop Warner, Junior High, High School, College, or NFL game? Start preparing NOW to properly grasp, hold and handle a football!

If you’re looking for some training aides to work with in practice to make sure you can hold the football properly, check out our heavy football.  The heavy football weighs twice the size of a normal football, and can help you get used to people trying to strip the ball from you.

Passing Tree Routes

Middle spot - Designed to be usually a 3rd read for the Quarterback. The most important coaching tip for this route is making sure you stop directly over the ball, 5-6 yards deep. Do not drift or slide until you make contact with the QB.

Drag - This is West Coast Offense terminology for a route ran into the flat. A big mistake young players and even coaches make in utilizing this route, is that they bow or round the route. This only makes the Tight End easier to defend. The key coaching tip on this route is to pick a point on the near sideline about 3-5 yards past the line of scrimmage, and then run as straight as you can to that point.

Stick - A simple 5 yard out. This route can be run various ways depending on coverage, but in this case you will practice this route if you are in man coverage.

Coaching tips:

• Get a good release off the ball
• At 4-6 yards past the line of scrimmage stick, plant and break the route with your inside foot and then run away from the defender slightly downhill. You should expect to catch the ball 3-4 yards deep.

Middle Cross/Flanker Drive - Another name for a 10-12 yard “in” route.

Coaching Tips:

• Although the diagram doesn’t show it the release on this route should be outside if you have a defender playing head up.
• Make the first 10 yards look like you are on a Go or Seam route. At 10-12 yards fake an outside break, then plant, break, and cut with your outside foot. Once you hit your break, run slightly downhill. You should expect to catch the ball 8-10 yards deep.

Option/Hook - This route is designed to take advantage of the leverage a defender will give you. If he is playing out side you will break inside. If the defender is playing you with inside leverage, you will break the route outside.

Coaching Tip:

• Make sure you widen the defender at least 2-4 yards during the initial 4-5 yards of your route. This will create separation and give the defender an opportunity to commit inside or outside leverage.

Deep Dig - The West Coast Offense uses this route in 3rd and long situations. The route is ran similar to the Option/Hook but at 13-15 yards past the line of scrimmage. Like the Option/Hook route, you must get width in your initial 5 yards to widen the defender.

Shallow Cross - An underneath route designed to take advantage of Linebackers and 1 on 1 coverage. Make sure you get a good release off the line of scrimmage. Initially angle your route until you get to 4 yards deep, at that point give a little head fake like you are going to go up field, then break your route across the field. You will most likely expect to catch the ball where the opposite tackle will be.

Seam/Go - The foundation of all pass routes. The key is beating the man in front of you. Get a good release of the line of scrimmage and the first person to the 15 yard line wins!

Coaching Tip:

• Make sure you widen the defender at least 2-4 yards during the initial 4-5 yards of your route. This will create separation from you and the Middle Linebacker and give you an opportunity to catch the ball between your man and the Free Safety. You will usually catch the ball 10-17 yards downfield.

Middle Cross/Flanker Drive (Middle Closed) - In some instances when a Tight Runs a Middle Cross the Middle Linebacker will pick you up in coverage. Rather than trying to beat him across the field after your break, run towards him a good 2-3 steps and turn back the direction you came an run an out route. An unstoppable play if read correctly by the receiver and QB.

Skinny Post - This play works magic against a cover 2. This play is run when the Safeties are jumping the Flag route.

Coaching Tips:

• Make sure you widen the defender at least 2-4 yards during the initial 4-5 yards of your route. This will create separation from you and the Strong Side Linebacker, leaving room to run the Post.
• At 10 to 12 yards pas the line of scrimmage, take 1-2 steps like you are running a Flag, then cut, plant, break with your outside foot and run a Post. DO NOT RUN TOWARD THE SAFETY, he will light you up if you catch the ball. After your cut, stay in the inside shoulder of the defender. In some cases you may feel like you are running a Seam if the safeties are tight together.

China - This route is designed to take advantage of Linebackers that jump the Drag route. The mechanics of this route are the same as the Drag, but after 3-4 steps into the Drag, stop and comeback to the QB. Do not reverse pivot or spin out of the route. You simply just have step, plant, and cut.

Deep Middle - This route is designed to take advantage of the Middle Linebacker in the Tampa Cover 2.

Coaching Tips:

• For the first 5-6 steps make this route look like a Shallow Cross.
• Once you get to where the play side Offensive Guard would be then break your route up field, and then sit and break your route at 10-12 yards directly over the ball.

Seattle - This is West Coast Version of the Flag route. The only difference is the angle after the break. In a Flag the Tight End will try to keep the route high towards the back corner pylon in the end zone. The Seattle route however, is run flatter after the break to try to get under the Safety. In some cases, the route can almost look like a 10 yard out route.

Flag - Designed to expose Man or Cover 2 coverage.

Coaching Tips:

• Make your break at 10-12 yards. Do not break your route too early. Make the defender think you going on a “Go” route for a touchdown, then break into a flag…
• On your break, cut with your outside foot, take two steps like you are running a Post, then break it back into a flag with your inside foot. After the break run towards the back corner pylon. Stay “skinny” and up field.