Explosive Youth Football RB Drills: A Complete Guide

Oct 25, 2025 by Jhon Lennon 53 views

Hey coaches and young athletes! Are you ready to take your running back game to the next level? This comprehensive guide is packed with youth football RB drills designed to enhance agility, speed, power, and ball security. We're going to break down everything you need to know to help your running backs dominate on the field. Let's dive in!

Why RB Drills are Crucial for Youth Football

Before we jump into the drills, let's talk about why these youth football RB drills are so important. Being a running back in youth football isn't just about running fast; it's about having a well-rounded skill set. These drills help develop crucial skills such as:

Agility: The ability to change direction quickly and efficiently.
Speed: Essential for breaking through the line and gaining yards.
Power: Necessary for breaking tackles and pushing through defenders.
Ball Security: Protecting the ball is paramount to avoid turnovers.
Vision: Identifying the best running lanes and reacting quickly.
Footwork: Mastering the steps to navigate through defenders.

By incorporating these youth football RB drills into your training regimen, you're not just improving individual skills; you're creating a more confident and capable running back. A well-trained RB can make the difference between a good season and a great one!

Moreover, these drills instill discipline and a strong work ethic in young athletes. The consistency and repetition involved in mastering these skills help build mental toughness and resilience, qualities that extend far beyond the football field. Remember, football is not just about physical prowess, but also about developing character and leadership skills. When your running backs are well-drilled, they become more reliable, make better decisions under pressure, and ultimately contribute to a more cohesive and successful team dynamic. So, investing time in these youth football RB drills is an investment in the holistic development of your young athletes.

Essential Agility Drills for Youth RBs

Agility is key for running backs. These youth football RB drills will help improve their ability to change direction, evade defenders, and make quick cuts.

1. Cone Drills

Cone drills are a classic for a reason. They improve agility, footwork, and coordination. Here are a few variations:

Three-Cone Drill: Set up three cones in a straight line, 5 yards apart. The RB starts at the first cone, sprints to the second, back to the first, then around the second and third cones before sprinting back to the starting point.
Four-Cone Drill (L-Drill): Arrange four cones in an L-shape. The RB sprints to the first cone, touches it, shuffles sideways to the second cone, touches it, backpedals to the third cone, touches it, and then sprints through the finish line.
Weave Drill: Place cones in a staggered line, 3-5 yards apart. The RB weaves in and out of the cones, focusing on quick footwork and maintaining balance.

These cone drills are fundamental because they force the running back to make sharp, controlled movements. The Three-Cone Drill is particularly effective for improving acceleration and deceleration, while the Four-Cone Drill emphasizes lateral agility and backpedaling skills. The Weave Drill hones the ability to maintain speed while changing direction, which is crucial for navigating through traffic on the field. Remember to focus on technique: low center of gravity, quick steps, and using the arms for balance. Vary the spacing between the cones to challenge the running backs and keep them engaged. By consistently practicing these youth football RB drills, you’ll see a marked improvement in their overall agility and coordination.

2. Ladder Drills

Agility ladders are fantastic for improving foot speed and coordination. Here are some ladder drills to try:

Icky Shuffle: The RB places both feet in each square of the ladder, moving quickly down the ladder.
Lateral Shuffle: The RB shuffles sideways through the ladder, placing one foot in each square.
In-and-Out: The RB places one foot inside the ladder and one foot outside, alternating as they move down the ladder.

Ladder drills are incredibly versatile for developing foot speed, coordination, and agility, which are all critical for running backs. The Icky Shuffle focuses on quick, precise foot placements, helping running backs improve their reaction time and footwork in tight spaces. The Lateral Shuffle enhances lateral movement skills, enabling running backs to quickly move sideways to avoid defenders. The In-and-Out drill further develops agility and coordination by requiring athletes to alternate foot positions, challenging their ability to maintain balance and control. When implementing these youth football RB drills, emphasize proper form: keep the head up, maintain a low center of gravity, and focus on quick, light steps. Encourage running backs to push their limits while maintaining accuracy, as this will translate to improved agility and performance on the field. By incorporating these ladder drills into your training sessions, you’ll help your running backs become more elusive and effective ball carriers.

3. Hurdle Drills

Hurdle drills improve agility and explosiveness. Use low hurdles (6-12 inches) to start.

Hurdle Hops: The RB hops over each hurdle, focusing on quick, controlled movements.
Lateral Hurdle Hops: The RB hops laterally over the hurdles, one foot at a time.
Single-Leg Hops: The RB hops over each hurdle on one leg, then repeats on the other leg.

Hurdle drills are excellent for developing a running back's lower body power, coordination, and agility. Hurdle Hops improve the athlete's ability to quickly generate vertical force, which is crucial for jumping over defenders and maintaining momentum. Lateral Hurdle Hops enhance lateral agility and hip mobility, allowing running backs to make quick cuts and evade tackles. Single-Leg Hops further develop balance and stability, which are essential for maintaining footing while navigating through traffic. When introducing these youth football RB drills, start with low hurdles and gradually increase the height as the athletes improve. Focus on proper form: keep the core engaged, maintain a slight bend in the knees, and land softly on the balls of the feet. Emphasize the importance of controlled movements and quick reactions. By incorporating these hurdle drills into your training routine, you’ll help your running backs become more explosive, agile, and well-coordinated athletes.

Speed and Power Drills for RBs

Speed and power are essential for breaking tackles and gaining yards. These youth football RB drills will help improve these crucial attributes.

1. Sprint Drills

Sprinting is fundamental for any running back. Here are a few sprint drills to incorporate:

Short Sprints (10-20 yards): Focus on explosive starts and acceleration.
Flying 40s: The RB builds up speed before entering the 40-yard zone, focusing on maintaining top speed.
Hill Sprints: Running uphill adds resistance, building strength and power.

Sprint drills are the cornerstone of speed development for running backs, enhancing their ability to accelerate, reach top speed, and maintain it throughout a run. Short Sprints (10-20 yards) focus on explosive starts, which is critical for quickly bursting through the line of scrimmage. Flying 40s build on this by helping running backs maintain top speed over a longer distance, improving their overall speed endurance. Hill Sprints add an element of resistance, which strengthens the leg muscles and increases power output. When implementing these youth football RB drills, emphasize proper running mechanics: maintain good posture, drive the knees high, and use the arms for propulsion. Encourage running backs to focus on pushing off the ground with each stride, rather than reaching forward. Vary the distances and inclines of the sprints to challenge the athletes and keep them engaged. By consistently practicing these sprint drills, you’ll help your running backs develop the speed and power they need to excel on the field.

2. Plyometric Drills

Plyometrics are great for developing explosive power. Here are some plyometric exercises for RBs:

Box Jumps: Jumping onto a box (start with a low box and gradually increase the height).
Squat Jumps: Performing a squat and then jumping explosively into the air.
Bounding: Covering distance with long, powerful strides.

Plyometric drills are crucial for developing explosive power in running backs, enhancing their ability to generate force quickly and efficiently. Box Jumps improve vertical jump height and lower body power, which is essential for leaping over defenders and gaining extra yards. Squat Jumps focus on developing explosive leg strength, allowing running backs to accelerate faster and break tackles more effectively. Bounding enhances stride length and power, enabling running backs to cover more ground with each step and maintain momentum. When incorporating these youth football RB drills, emphasize proper landing techniques to minimize the risk of injury: land softly on the balls of the feet, bend the knees, and absorb the impact. Start with low boxes and shorter distances, gradually increasing the intensity as the athletes improve. Focus on quality over quantity, ensuring that each jump is performed with maximum effort and proper form. By consistently practicing these plyometric drills, you’ll help your running backs develop the explosive power they need to dominate on the field.

3. Weight Training (Age Appropriate)

For older youth players, age-appropriate weight training can significantly improve strength and power. Focus on compound exercises:

Squats: Building lower body strength.
Deadlifts: Developing overall strength and power.
Bench Press: Strengthening the upper body for blocking and breaking tackles.

Age-appropriate weight training is essential for developing strength and power in older youth football players, providing them with the physical foundation they need to excel on the field. Squats build lower body strength, which is crucial for generating power when running, jumping, and blocking. Deadlifts develop overall strength and power, enhancing the athlete's ability to lift heavy objects and exert force in various movements. Bench Press strengthens the upper body, which is important for blocking defenders and breaking tackles. When introducing these youth football RB drills, ensure that the athletes use proper form to avoid injuries. Start with light weights and gradually increase the load as they get stronger. Emphasize the importance of controlled movements and full range of motion. Supervise the athletes closely and provide guidance on proper technique. By incorporating age-appropriate weight training into their routine, you’ll help your running backs develop the strength and power they need to perform at their best.

Ball Security Drills

Protecting the ball is paramount. These youth football RB drills will help improve ball security.

1. Ball Security Runs

The RB runs through a series of obstacles while focusing on holding the ball securely.

High and Tight: Emphasize holding the ball high against the chest, with the forearm protecting the ball.
Elbows In: Keep the elbows tucked in close to the body to prevent fumbles.
Focus on Contact Points: Secure the ball at multiple points (fingertips, palm, forearm).

Ball security runs are essential for ingraining the proper techniques for protecting the ball, ensuring that running backs maintain possession in various game scenarios. High and Tight emphasizes holding the ball securely against the chest, with the forearm providing additional protection. Elbows In reinforces the importance of keeping the elbows tucked in close to the body, minimizing the risk of fumbles caused by defenders stripping the ball. Focus on Contact Points encourages running backs to secure the ball at multiple points (fingertips, palm, forearm), creating a firm grip that is difficult for defenders to dislodge. When implementing these youth football RB drills, create a realistic game environment by incorporating obstacles such as cones, tackling dummies, and even teammates who attempt to strip the ball. Emphasize the importance of maintaining focus and concentration throughout the drill. Provide immediate feedback on technique and correct any errors. By consistently practicing these ball security runs, you’ll help your running backs develop a strong sense of ball awareness and the skills necessary to protect the ball under pressure.

2. Strip Drills

A coach or teammate attempts to strip the ball from the RB while they are running.

React Quickly: The RB must react quickly to protect the ball when a strip attempt is made.
Secure the Ball: Immediately tighten the grip and protect the ball with both arms.
Maintain Awareness: The RB should be aware of potential threats and anticipate strip attempts.

Strip drills are crucial for developing a running back's ability to react quickly and protect the ball when faced with a stripping attempt. React Quickly emphasizes the importance of immediate response, ensuring that the running back can instinctively tighten their grip and secure the ball. Secure the Ball reinforces the technique of using both arms to protect the ball, creating a barrier that is difficult for defenders to penetrate. Maintain Awareness encourages running backs to be aware of potential threats and anticipate strip attempts, allowing them to proactively protect the ball. When conducting these youth football RB drills, simulate game-like conditions by having coaches or teammates attempt to strip the ball from various angles and with varying levels of intensity. Provide immediate feedback on the running back's reaction time and technique. Emphasize the importance of maintaining a strong grip and protecting the ball with both arms. By consistently practicing these strip drills, you’ll help your running backs develop the reflexes and skills necessary to protect the ball under pressure and minimize turnovers.

3. Contact Drills with Ball Security

The RB runs through contact while maintaining ball security.

Focus on Protecting the Ball: The RB should prioritize protecting the ball when making contact.
Keep a Low Center of Gravity: This makes it harder for defenders to strip the ball.
Drive Through Contact: Maintain momentum and drive through the defender.

Contact drills with ball security are essential for teaching running backs how to protect the ball while navigating through physical contact, simulating the intensity of game situations. Focus on Protecting the Ball emphasizes the primary objective: maintaining possession even when facing a defender. Keep a Low Center of Gravity reinforces the importance of staying low to the ground, making it more difficult for defenders to strip the ball or knock the running back off balance. Drive Through Contact encourages running backs to maintain momentum and push through the defender, ensuring they gain valuable yards while protecting the ball. When implementing these youth football RB drills, use tackling dummies or padded shields to simulate defenders. Focus on proper technique: secure the ball tightly, keep the elbows tucked in, and maintain a low center of gravity. Emphasize the importance of driving through the defender while maintaining control of the ball. Provide immediate feedback on technique and correct any errors. By consistently practicing these contact drills, you’ll help your running backs develop the strength, technique, and mental toughness necessary to protect the ball and gain yards in the face of physical contact.

Vision and Decision-Making Drills

Vision and decision-making are critical for identifying the best running lanes. These youth football RB drills will help improve these skills.

1. Read-the-Defense Drill

The RB reads the defensive line and linebackers to identify the best running lane.

Pre-Snap Reads: The RB should identify the defensive alignment before the snap.
Post-Snap Reads: The RB should react to the movement of the defensive players after the snap.
Identify Open Lanes: The RB should quickly identify the best running lane and attack it.

Read-the-Defense drills are essential for developing a running back's ability to quickly assess the defensive alignment and identify the most promising running lanes. Pre-Snap Reads emphasize the importance of evaluating the defensive formation before the play begins, allowing the running back to anticipate potential gaps and weaknesses. Post-Snap Reads reinforce the need to react to the movement of defensive players after the snap, adapting the running path based on how the play unfolds. Identify Open Lanes encourages running backs to quickly recognize and exploit the available running lanes, maximizing their chances of a successful run. When conducting these youth football RB drills, use a whiteboard or diagrams to illustrate different defensive formations and potential running lanes. Have the running backs verbally identify the pre-snap reads and explain their post-snap reactions. Use cones or markers to simulate defensive players and create realistic scenarios. Provide immediate feedback on the running back's decision-making process. By consistently practicing these drills, you’ll help your running backs develop the vision and awareness necessary to make intelligent decisions on the field.

2. Key Drills

Pulling Guard: The RB needs to identify which side of the pulling guard to run.
Double Team Blocks: The RB reads the double team block to identify the direction of the push.

Key Drills are crucial for teaching running backs how to react to specific blocking schemes and make informed decisions based on the actions of their teammates. Pulling Guard drills emphasize the importance of identifying which side of the pulling guard offers the best running lane, allowing the running back to exploit the created gap. Double Team Blocks drills reinforce the need to read the direction of the double team block, enabling the running back to follow the push and maximize yardage. When implementing these youth football RB drills, use cones or markers to simulate the pulling guard and double team blocks. Have the running backs practice making quick reads and adjusting their running paths accordingly. Provide immediate feedback on their decision-making process and technique. Emphasize the importance of communication with the offensive line to ensure everyone is on the same page. By consistently practicing these key drills, you’ll help your running backs develop the situational awareness and decision-making skills necessary to capitalize on blocking schemes and gain valuable yards.

3. Option Route Drills

The RB makes a read based on the defender's position and adjusts their route accordingly.

Inside/Outside Release: The RB reads the defender and chooses an inside or outside release.
Route Adjustments: The RB adjusts the route based on the defender's leverage.

Option Route Drills are essential for developing a running back's ability to make real-time adjustments to their route based on the positioning and actions of the defender. Inside/Outside Release drills emphasize the importance of reading the defender's alignment and choosing the appropriate release to gain an advantage. Route Adjustments drills reinforce the need to adapt the route based on the defender's leverage, allowing the running back to create separation and become a reliable receiving threat. When conducting these youth football RB drills, use cones or markers to simulate the defender's position. Have the running backs practice making quick reads and adjusting their routes accordingly. Provide immediate feedback on their decision-making process and technique. Emphasize the importance of timing and communication with the quarterback. By consistently practicing these option route drills, you’ll help your running backs develop the versatility and adaptability necessary to excel as both runners and receivers.

Conclusion

By incorporating these youth football RB drills into your training program, you'll be well on your way to developing explosive, agile, and skilled running backs. Remember to focus on proper technique, consistency, and age-appropriate training methods. Good luck, and have a great season!