FORWARD MULTIDIRECTIONAL
BASIC FIRING PATTERNS
| Volume | Variation / Advanced |
---|
Fwd Multi Wall Drills | | |
doubles | 2e – 4e | Resist feet |
4 count | 2e – 3e | Resist feet |
doubles to rapid fire | 1e / 3sec – 6 sec | Resist feet |
TECHNICAL
Drill | Volume | Variation / Advanced |
---|
Fwd Multi A-march | | |
rhythm | 10yd – 80yd | Sled Resist / Resist feet |
rhythm 2 step | 10yd – 80yd | Sled Resist / Resist feet |
Fwd Multi A-skip | | |
rhythm | 6e – 10e | Sled Resist / Resist feet |
rhythm 2 step | 10yd – 40yd e | Sled Resist / Resist feet |
rhythm singles | 4e – 10e | Sled Resist / Resist feet |
rhythm singles – arms | 4e – 10e | Sled Resist / Resist feet |
power | 10yd – 80yd | Sled Resist / Resist feet |
Carioca Quick Step | | |
lateral | | Resist feet / Resist arms |
fwd multi | | Resist feet / Resist arms |
Fwd Multi Resisted sprint | 3sec – 10sec | |
APPLICATION
Drill | Volume | Variation / Advanced |
---|
Cut Up Drill | | |
---|
SINGLE CUT | Inside edge / Outside edge | Cone Cuts / Command Cuts |
4 step | 5 yd / 6yd | Cone Cuts / Command Cuts |
6 step | 8 yd / 9yd | Cone Cuts / Command Cuts |
Regular cut | 5 yd width | Cone Cuts / Command Cuts |
RB JUMP CUT | 3yd width | Cone Cuts / Command Cuts |
DOUBLE CUT | Inside edge / Outside edge | |
4 step | 5 yd / 6yd / 6yd | |
6 step | 8yd / 9yd / 10yd | |
Regular cut | 5 yd width | |
RB JUMP CUT – DBL | 3yd width | |
Circular cuts | | |
---|
Quarter arc | 3yd – 10yd radius | |
Half arc | 3yd – 10yd radius | |
Full Circle | 3yd – 10yd radius | |
Sprint into Arc | 5yd – 10yd | Assisted runs into / Cone Cuts / Command Cuts |
Sprint out of Arc | 5yd – 10yd | Assisted runs into / Cone Cuts / Command Cuts |
Sprint into / out of Arc | 5yd – 10yd | Assisted runs into / Cone Cuts / Command Cuts |
Figure 8 | 3yd – 10yd radius | Assisted runs into / Cone Cuts / Command Cuts |
Changes of Direction | | |
---|
full COD | | |
linear sprint out of | | |
Fwd Multi Sprints | 3yd – 10yd | |
---|
Sprints | | |
Changes of Direction | | |
Linear Sprint | | Cone Cuts / Command Cuts |
Sprint | | Cone Cuts / Command Cuts |
Fwd Multi | | Cone Cuts / Command Cuts |
All Lateral motions | | Cone Cuts / Command Cuts |
All Backward motions | | Cone Cuts / Command Cuts |
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Matt Chmelka
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Matt Chmelka2014-12-10 14:46:452018-05-08 11:44:25Running Back Workout