Defensive Back Training: Hit Like Kam Chancellor With These DB Workouts!
Want to hit like Kam Chancellor and shut down the pass like other top defensive backs? These defensive back exercises will help you become a super star on the field. Let’s see what they are, so you can become the next pro bowl level DB!
Defensive Back Strength Training
Defensive back strength training is slightly different than other football positions. DB’s prioritize footwork and agility over raw strength, while for other positions (such as offensive line) it’s different - even though it’s still highly important to be strong as a DB.
Some specific exercises you can do to develop explosive power in the lower body are: squats, lunges, hex bar deadlifts, and power cleans. Strengthen core with planks, Russian twists, and medicine ball throws. Increase speed and agility with cone drills, ladder drills and plyometrics (more on this later). Work on upper body strength by doing bench presses, pull-ups, pendlay rows, and landmine presses.
Vary your workouts regularly to challenge your body and prevent plateaus in performance. It is important to be strong and explosive as a Defensive Back, but you have to be able to get out of your breaks fast, have great footwork, and have inhuman body control. A fast, strong, explosive DB will have wide receivers shaking in their cleats.
Defensive Back Drills
Agility drills like cone drills, ladder drills and shuttle runs will improve your footwork, direction-change and lateral movement.
Tackling drills like angle tackling, form tackling and open-field tackles aid in honing technique to bring down ball carriers. If you can’t tackle during the off season, have a partner run practice tracking him down while coming to balance on the near hip. There will be times where as a defensive back, you will have to tackle a big running back in the flat, or a tight end across the middle.
Coverage drills will improve your back pedaling, route mirroring, man-to-man coverage, and zone coverage.
Plyometrics are super important for defensive backs in particular. Plyometrics will make you both more explosive and agile, something that every defensive back needs. The best workouts including all the plyometrics you need is programmed for you in the 5⭐️ Football Package Defensive Back Edition.
Defensive Back Training Program
It is essential to have a training program for honing defensive back skills. The 5⭐️ Football Package Defensive Back Edition equips defensive backs with the necessary tools and techniques for extreme success on the field in as little as 3 weeks. It covers physical conditioning, agility drills, gym workouts, DB specific field drills, DB recruiting, nutrition and more.
The Package will turn you into a movement specialist while making monster hit sticks on the field. Covering WR’s 1 on 1 will come so easy to you after completing the package. Work on you D1 DB footwork, peddles, weaves, man coverage, hands, and more all while becoming an explosive monster in the gym! There is also a money back guarantee if you don’t become MUCH better in JUST 3 WEEKS!
Defensive Back Footwork Drills
Quick Step Drill - Stand in an athletic stance. Tap feet lightly, keeping a quick rhythm. You can also break out of this when commanded.
Lateral Shuffle Drill - Bend knees to low stance. Shuffle quickly side-to-side. Maintain balance and explosiveness. Focus on proper form and keep eyes up. You should also break downhill out of this drill and catch a ball.
Zig-Zag Cone Drill - Set up cones five yards apart in a zig-zag. Weave through, staying in control and avoiding lateral movement. Back peddle, sprint, back peddle, break and catch a ball.
Box Jump Exercise - Place four boxes in a square. Jump from one to another. Aim for explosive power and proper landing mechanics.
5-10-5 Shuttle Run - Set up three cones five yards apart. Start at middle cone. Sprint to first cone, touch it, then sprint back to starting point and touch farthest cone.
Mirror Drill - Partner up with another player or trainer. Stand 10 yards apart, mirroring each other's movements. Sharpens reaction time and increases situational awareness.
These drills enhance speed, agility, balance, coordination, and reaction time. Use them as part of your regular training. The best D1 DB Drills are programmed for you with video demonstration in the 5⭐️ Football Package Defensive Back Edition.
Defensive Back Recovery
It's important for football players to prioritize recovery as much as training. In case your team doesn’t have a PT or someone to guide you through it, we’ll go over everything you need to know here.
Someone every football player knows that is a great example of the importance of recovery is Richard Sherman. Even though he was “the best in the game” he experienced lots of injuries, but always handled them well.
For defensive backs, there are several recovery strategies. These include:
At least 8 hours of sleep.
Stretching exercises, foam rolling, and staying loose.
The proper diet which consists of carbs, protein, and fats. Learn more about the proper diet in the 5⭐️ Football Package Defensive Back Edition!
Staying active on rest days with little activities such as walking, cycling, or even swimming.
Drinking at least a gallon of water daily with added electrolytes as needed.
Frequently Asked Questions
1. What is defensive back training?
Defensive back training is specialized training for the defensive back position. Cornerbacks, safeties, and nickel backs all train slightly differently than other positions such as linebackers. DB training prioritizes agility, speed, footwork, and explosiveness over strength, while in other positions it is the opposite.
2. Who can benefit from this training?
Any defensive back position, cornerbacks, safeties, and nickel backs all benefit from defensive back training. Even if you’re not a defensive back, these workouts can help improve your overall athleticism. Most linebackers should train like defensive backs on the field!
3. What are some specific workouts included in this program?
The 5⭐️ Football Package Defensive Back Edition includes a combination of weight lifting for DBs, DB agility drills, speed training, and position-specific exercises, such as backpedaling and coverage mirroring. Example workouts include shuttle runs, ladder drills, DB peddle trees, hang cleans, front squats, and med ball throws.
4. Can I do this training on my own?
While it is possible to do the workouts on your own, I recommend getting the 5⭐️ Football Package Defensive Back Edition. Without it, it is like trying to climb a mountain without a trail guide. With the proper coach, demonstrations, and program, you will get there much faster and easier than on your own.
5. What are the benefits of the Defensive Back 5 Star Football Package program?
The benefits of this program include improved agility, speed, strength, and explosiveness. It helps players add insane numbers to their lifts, get on average .2 seconds off their 40’s in just a month, and helps them become a much better defensive back overall. It also helps players like you perform better on Friday nights or Saturday afternoons.
