Chris’s Note: I asked ChatGPT to come up with a training program for my son who is starting high school football in the fall. Here’s what it came up with!
Of course! Here are more detailed instructions for the cone drills and position-specific drills:
Cone Drills:
- T-Drill:
- Set up 4 cones in a T shape, with each cone 5 yards apart.
- Start at the bottom cone, sprint to the middle cone.
- Shuffle to the left cone, then shuffle right to the opposite cone.
- Shuffle back to the middle cone, then backpedal to the starting cone.
- Repeat this drill 3 times in each direction.
- L-Drill (3-Cone Drill):
- Arrange 3 cones in an L shape, each cone 5 yards apart.
- Start at the first cone, sprint to the second cone, and touch its base.
- Turn around and sprint back to the first cone, touching its base.
- Sprint back to the second cone, run around it, and cut toward the third cone.
- Circle around the third cone, then sprint back to the second cone and finish at the first cone.
- Perform 3-5 repetitions of this drill.
- 4-Cone Box Drill:
- Set up 4 cones in a square shape, each cone 5 yards apart.
- Begin at the bottom-left cone, sprint to the top-left cone.
- Shuffle to the top-right cone, then backpedal to the bottom-right cone.
- Finally, shuffle laterally to the starting cone.
- Perform this drill 3 times in each direction.
Position-specific Drills:
Defensive End Drills:
- Pass Rush Moves:
- Set up a dummy or have a partner act as an offensive lineman.
- Work on developing a variety of pass rush moves such as the swim, rip, bull rush, and spin.
- Perform 3-5 repetitions for each move, focusing on technique and footwork.
- Block Shedding:
- Have a partner hold a blocking pad or use a sled.
- Engage with the blocker, using your hands to control and shed the block.
- Focus on hand placement, leverage, and footwork.
- Perform 3-5 sets of 5 repetitions.
- Run Stopping:
- Set up a series of cones or dummies to represent offensive linemen and running backs.
- Work on recognizing and reacting to different run schemes (outside zone, inside zone, power, etc.).
- Focus on maintaining gap control, disengaging from blocks, and pursuing the ball carrier.
- Perform 3-5 sets of 5 repetitions.
- Tackling Technique:
- Use a tackling dummy or a partner holding a pad.
- Practice proper tackling form, focusing on head placement, footwork, and wrapping up.
- Perform 3-5 sets of 5 repetitions.
Tight End Drills:
- Route Running:
- Practice various routes such as slants, outs, curls, and seam routes.
- Focus on footwork, acceleration, and maintaining proper depth and angle.
- Perform 3-5 repetitions for each route.
- Catching:
- Use a quarterback or a partner to throw passes to you.
- Work on catching passes from various positions (stationary, on the move, jumping, diving, etc.).
- Focus on hand placement, eye-tracking, and securing the ball.
- Perform 3-5 sets of 5-10 catches.
- Blocking Techniques:
- Practice both run blocking and pass protection against a partner or a sled.
- Focus on hand placement, leverage, footwork, and maintaining contact with the defender.
- Perform 3-5 sets of 5 repetitions for both run blocking and pass protection.
By following these cone drills and position-specific drills step by step, the athlete will be able to improve their agility, speed, and position-specific skills. Consistently practicing these drills will help the athlete become a more well-rounded and effective player in both the defensive end and tight end positions. Remember to always emphasize proper technique, safety, and effort during each drill. Monitoring progress and making adjustments as needed will ensure continued growth and development.
This blogpost was created with help from ChatGPT Pro
Christopher Finlan 