When it comes to developing skilled players in football, few positions require as much versatility and practice as the running back position. Running back drills form the foundation of creating effective ball carriers who can navigate defenses, maintain possession, and contribute to their team’s offense. Whether you’re working with young athletes just learning the game or advanced players preparing for college competition, the right training approach makes all the difference in building a successful running back.
What Are Running Back Drills and Why They Matter in Football?
A running back serves as one of the most dynamic players on the field, responsible for carrying the ball downfield, catching passes from the quarterback, and sometimes even protecting during pass plays. These athletes need to master multiple skills simultaneously, which is why structured drills are essential for their development.
Every football coach should prioritize these training sessions because they directly impact game performance. The difference between an average player and a better running back often comes down to how many quality repetitions they’ve completed in practice. When you watch elite players perform on game day, you’re seeing the result of countless hours spent perfecting techniques through targeted exercises.
Youth football players need different approaches compared to advanced athletes. Younger players benefit from simpler exercises that focus on one or two skills at a time, keeping their attention span in mind while building confidence. Advanced players can handle complex scenarios that mirror actual game situations, including reading blocks, making split-second decisions, and adjusting to defensive movements.
The success of any ball carrier depends on several key attributes: agility to navigate through tight spaces, footwork to make sharp cuts and maintain balance, and exceptional ball control to prevent turnovers. These skills don’t develop overnight—they require consistent practice with the right equipment and coaching guidance.
Common equipment used in training includes cones for marking cutting points and creating patterns, balls for security exercises, ladders for quick-feet development, sleds for power training, and pads for contact simulations. USA Football provides excellent resources and recommendations for skill development at every level, emphasizing safety alongside performance improvement.
Read More: Football Routes: Complete Guide to the Football Route Tree & Passing Routes
Essential Components of Effective Football Running Back Drills
Ball Security Essentials and The Importance of a Ball Security Drill
Ball security stands as the most critical skill any running back must master before anything else. A player who fumbles regularly won’t stay on the field, regardless of how fast or elusive they might be. This is why coaches must emphasize ball security from the very first practice session.
The proper technique involves holding the ball with the points covered—one point tucked into the elbow, the other covered by the hand, with the ball pressed firmly against the ribcage and forearm. This creates five points of contact that make it extremely difficult for defenders to strip the ball loose.
Several types of ball security drills help reinforce this fundamental:
- One-arm squeeze drill: Players practice carrying with maximum pressure while running through traffic
- High-and-tight carry: Focuses on protecting the ball when approaching contact
- Gauntlet drill: Players run through a corridor while teammates attempt to strip the ball
The gauntlet exercise is particularly effective because it simulates game conditions where multiple defenders swipe at the ball. Players learn to maintain possession under pressure while keeping their focus downfield. Each rep should be treated like a game situation, with coaches watching closely to correct any lazy habits before they become permanent.
Youth football coaches should start with stationary exercises before adding movement. Young players need to develop muscle memory for proper carrying position before they worry about running at full speed. A good coaching cue is to tell them they’re protecting a precious treasure something they would never want to drop or lose.
Common mistakes include carrying the ball too loosely, failing to switch the ball to the outside arm when changing directions, and dropping the ball away from the body when trying to gain extra yards. A football coach should correct these issues immediately, as bad habits become harder to break over time.
Footwork and Agility Fundamentals for Football Running Backs
Footwork affects every aspect of a running back’s performance. Proper foot placement determines explosion power, balance during cuts, and the ability to change direction without losing speed. Think of feet as the foundation of a building—without a solid base, everything else becomes unstable.
Agility principles revolve around body control and the ability to move efficiently in multiple directions. Good drills teach players to stay low, keep their shoulders low, and maintain a strong center of gravity. When a player tries to make cuts while standing too tall, they lose power and become easier for defenders to knock off balance.
Cone drills play a vital role in running back development because they provide clear visual targets and force players to practice precise movements. Setting up cones at specific distances creates muscle memory for proper spacing and timing. Over time, these movements become automatic, allowing players to focus on reading the defense rather than thinking about their feet.
Proper drill sequencing matters significantly. Start with basic linear movements, progress to lateral shuffles, then advance to multi-directional changes. Rushing into complex patterns before mastering basics leads to sloppy technique that won’t translate to game situations.
Running Back Drills With Cones (Cone Drills for All Levels)
Cone Weave Drill
This classic exercise develops agility, balance, and body control while teaching players to maintain speed through directional changes. Set up five to seven cones in a straight line, spaced three yards apart. Players weave through the cones using quick, choppy steps while keeping their head up and eyes forward.
For youth football athletes, start with wider spacing and slower speeds. As they improve, gradually decrease the distance between cones and encourage faster movement. The key coaching point is maintaining low hip position throughout the entire pattern—players who stand too tall will struggle to change direction efficiently.
Variations for beginners:
- Start with walking the pattern to learn the route
- Add a ball to practice carrying while cutting
- Time each run to create competition and motivation
- Partner up players and turn it into a relay race
45-Degree Cut Cone Drill
Sharp cuts separate good running backs from great ones. This drill teaches the explosive change of direction needed to break away from tacklers at the line of scrimmage. Set up two cones ten yards apart, with a third cone positioned five yards ahead at a 45-degree angle from the second cone.
Players sprint from the first cone to the second, plant their outside foot, and explode at a 45-degree angle toward the third cone. The plant foot should point toward the target while the opposite knee drives forward aggressively. This jump cut technique helps players accelerate out of cuts faster than defenders can react.
Coaching adjustments for young athletes: Focus on one element at a time. First, teach the proper plant-foot position. Next, add the knee drive. Finally, work on maintaining speed through the cut. Breaking down the skill into smaller components makes it easier for developing players to learn correctly.
Lateral Cone Shuffle Drill
Lateral movement is essential for running backs who need to bounce runs outside or slide behind blockers. This exercise enhances coordination and teaches players to move sideways without crossing their feet, which would slow them down and compromise balance.
Set up five cones in a straight line, two yards apart. Players start in an athletic stance at one end, then shuffle laterally to each cone, touching the ground at each marker before returning. The focus should be on quick feet, maintaining a low stance, and never allowing the feet to click together.
Youth Running Back Drills and Running Back Drills for Youth Football
The Differences Between Adult and Youth Running Back Drills
Working with young athletes requires a different approach than training experienced players. Safety must always come first youth football coaches should never push children into contact situations before they’ve mastered basic techniques. Young bodies are still developing, and improper training can lead to injuries that affect them long-term.
Difficulty scaling is crucial. What seems simple to a coach might be overwhelming for a seven-year-old learning football for the first time. Start with basic concepts, demonstrate slowly, and allow plenty of practice time before adding complexity or speed.
Attention span considerations:
- Keep individual drills under five minutes
- Use games and competitions to maintain engagement
- Provide frequent water breaks and rest periods
- Celebrate small improvements to build confidence
Best Youth Football Running Back Drills for Beginners
For players just starting their football journey, focus on fundamental skills without overwhelming them. The hop and switch drill teaches young athletes ball control while developing coordination. Players hold the ball from one side of their body, hop on one foot, and switch the ball to the other side mid-air, landing on the opposite foot. This builds comfort with handling the ball while moving.
Ball security drill progressions for beginners:
- Stationary ball holding with proper five-point technique
- Walking while maintaining secure grip
- Jogging with coaching feedback on form
- Running through a gentle gauntlet with controlled swipes
Cone drills designed for youth should use bright colors, wider spacing, and encourage fun rather than perfection. Young players learn better when they’re enjoying themselves, so incorporate relay races, friendly competitions with teammates, and positive reinforcement from coaches.
Football Running Back Drills Focused on Game-Ready Skills
Blocking Drills for Running Backs
Modern running backs must contribute beyond just carrying the ball. Blocking drills teach pass protection fundamentals that keep the quarterback safe during throwing plays. This skill separates complete players from one-dimensional ball carriers.
The basic pass-protection stance involves a balanced base with knees bent, hands ready at chest level, and eyes locked on the rushing defender. Players should strike with their hands inside the defender’s frame, anchor their feet, and mirror the rusher’s movements without allowing penetration.
Using pads during these exercises helps players learn proper contact points safely. The coach should demonstrate correct hand placement and footwork before allowing full-speed repetitions. A great drill involves having the running back practice protecting a specific area if the defender crosses an imaginary line, they “win” the rep.
Receiver Integration Drills for Dual-Threat Running Backs
Many football running back positions now require catching ability. Receivers and running backs often run similar routes, so integrating receiver training makes sense for complete player development. Basic route concepts include flats, swings, and checkdowns patterns designed to give the quarterback a safety option.
Start with simple catching exercises: coach throws short passes while the player focuses on securing the handoff and tucking the ball properly. Progress to routes with cones marking specific breaking points, then add a defender to create realistic pressure.
The open field presents unique challenges for ball carriers transitioning from backfield to receiver roles. These drills to help players learn to track the ball while running, adjust to poorly thrown passes, and protect themselves after catches will improve their overall value to the team.
Advanced Running Back Drill Progressions for High School and College Athletes
Experienced players need complex scenarios that challenge their decision-making and physical abilities. Multi-cone decision-making drills introduce randomness by having a coach call out directions mid-rep, forcing players to react rather than following a memorized pattern. This simulates real defensive movements where running backs must process information instantly.
Ladder drills improve foot speed and coordination for quick feet through traffic. Players run through agility ladders using various step patterns one foot in each box, two feet per box, lateral shuffles, and high knees. These exercises develop the rapid footwork needed to navigate crowded areas near the line of scrimmage.
Resistance training with sleds and bands builds the power needed by athletic players who want to break tackles and gain extra yards after contact. The running backs coach should program these workouts carefully, balancing power development with speed maintenance.
How Coaches Should Teach Running Back Drills Effectively
Proper instruction makes the difference between time wasted and skills developed. Football coaches should use consistent terminology so players always know what’s expected. If one coach calls an exercise by different names during different practices, confusion results and learning slows.
Coaching cues for maximum skill development:
- “Protect the ball like a baby” reminds players of gentle security
- “Plant and explode” emphasizes power in cuts
- “Eyes up, head up” prevents looking down while running
- “Low man wins” teaches proper pad level
Common mistakes include introducing overly complex drills too early, failing to establish proper progression order, and not correcting technique mistakes immediately. When a coach sees poor form and doesn’t address it, they’re essentially teaching bad habits. Every drill session should include coaching feedback, not just repetitions.
Creating Your Own Running Back Drills PDF (Free Resource Guide)
Many football players and coaches benefit from written resources they can reference during practice planning. A well-designed PDF should include step-by-step instructions that explain drills for running backs in simple language, diagrams showing cone placement and player movement patterns, coaching cues for each exercise, and estimated time requirements for proper practice scheduling.
Example sections for your PDF:
- Youth football running back drills: Basic exercises for players ages 6-12
- Advanced running back circuits: Complex patterns for high school and college
- Ball security drill checklist: Quick reference guide
- Best running techniques: Fundamental movements every runningback needs
Resources like the world on youtube offer video demonstrations that complement written instructions, giving coaches multiple ways to learn and teach these skills. The back must have access to quality training information to reach their full potential.
Final Tips for Coaches Implementing Running Back Drills
Consistency beats intensity when developing young athletes. A football running back who practices proper technique for twenty minutes daily will improve faster than one who has occasional marathon sessions with sloppy form. Patient coaching that builds skills incrementally creates confident players who perform well under pressure.
Help running backs enjoy their training by balancing serious skill work with competitive fun. Young athletes remember coaches who made practice enjoyable while teaching them valuable skills. Combine football drills with athlete-specific goals some players want to be the best running back on their team, while others just want to contribute and have fun with friends.
The journey from beginner to great ball security and overall excellence requires dedication from both players and coaches. By implementing these proven football running back drills, emphasizing proper technique, and maintaining a positive learning environment, you’ll develop running backs who make an impact every time they touch the ball.
FAQs
How to practice running back?
Focus on ball security, footwork, agility, vision, blocking, and receiving. Use cone drills, cut drills, ball security drills, and game-speed reps.
What are 7-on-7 drills?
Non-contact passing drills with seven offensive players vs. seven defensive players, used to train routes, coverage, timing, and QB–receiver chemistry.
What is the 3-team drill in football?
A practice format where three groups rotate rapidly between offense, defense, and scout team to maximize reps and reduce downtime.
What is a 2-minute drill in football?
A fast-paced offensive sequence practiced to simulate end-of-half or end-of-game situations where the offense must score quickly with limited time.
