Runningback Program

It is important for a running back to have good balance just as much as having strength and speed because you can be hit in all types of directions. In most cases when a running back runs the ball he is told to always keep his feet moving always drive your legs. So naturally if you want to become an elite running back you have to be able to drive things with your legs and as well upper body. The more balanced it is the better the results on the field. Before beginning this work out it is recommended that you stretch all of the major muscles in your entire body carefully.

Speed Training- Monday

Form running drills – This will help establish form in your running increasing form increases speed 100% of the time work on form running 40 yards out.

15-40 Yard Dashes

The more you run the better you will become when training to get faster you should line up as if you were going to be taking a snap in a live game and sprint 40 yards as hard as you can if you don’t push yourself in practice you’ll be nothing in an actual game how you practice is how you will play. Also there should be a 35 second rest in between each sprint about the same amount you have in a game. Of course in a game you might not see the ball 15 straight times this only helps build your speed up.

15-Hill Runs

Find the biggest scariest hill you have in your local neighborhood and run up it depending on how step the hill is depends on how much rest you take in between however you should be working up to 35 second rest in all of your sprints it may take a while but don’t force yourself to go if you can’t. Start off with about a minute in between and cut it short depending on how you feel. Make sure your giving yourself a workout doing a sprint and taking 3minutes off doesn’t give you much of a chance to build up on speed.

Pushing weight 100meter run

This is best used with cars having someone steer and you getting in the back while the car is in neutral and push it about a 100 meters taking about 2 minutes in rest here in between reps

Strength Training – Wednesday

The Strength part of the workout is designed to hit all of the cored muscles and it is also should be your hardest day lifting the weights. Make sure to choose weights that fit your strength you should be able to do 3 sets of 5 with a warm up of 10 reps. Increase the weight each set and begin with a higher weight than you normally would every 2 weeks.

This will give you a week to get comfortable with the weight thus being able to hit it harder and more explosive before moving to bigger weight. You should make sure all of your movements are taking the correct precaution that you’re not at risk to injuring yourself but should be trying to make explosive moments. The following are a list of exercises that should be done in the weight room for strength Wednesday.

• Bench Press
• Leg Press
• Arm Curls
• Leg Curls
• Jammer
• Dead Lift
• Squats
• Power Clean
• Lateral Pull down
• Grippers

Endurance Training- Friday

Endurance helps strength wise and speed wise because if you can go longer you can go harder on Friday should be a light day you’ve worked hard all week now it’s time to get the heart pumping and the body loose so that it can build on what you’ve done over the weekend before you start your work out again on Monday.
1mile run you should be looking to be under six minutes if you’re not there work up to it you should improve week to week.

In Between work out days push-ups, sit-ups and chin ups should be done as well as dot drills. This will also help you gain speed, strength in endurance while not being as much work on your body. Poses as a good resting work out/ Warm up or cool downs. These can also be done on work out days if you have the time.

• 2 Sets of 50 push ups
• 2 Sets of 25 Chin ups
• 2 Sets of 100 Crunches
• 3 full completions of the dot drill exercise

During the week also you should be drinking plenty of fluids the more fluids the better. Mainly water but sports drinks can work as well however water is the best at producing growth sense 90% of your body is made up of water the more you put in the more you’ll get out. Try to drink a little more than you usually do unless you’re at peak amounts already. As well try to eat a lot of proteins and a lot of crabs this will help give you energy and as well proteins help to build muscle.

As well go out and catch balls running backs today are being asked to not only run in touchdowns but catch and run them in as well. The more you practice catching the better you get never attempt to catch with your body always use your hands it’s a better habit. When wearing pads the ball is likely to bounce loose.