Buccaneer Linebacker's Off-Season Agility Work

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Mike Morris, Tampa Bay Buccaneers head strength and conditioning coach, offers up his six keys to off-season agility training success.

1. Work agility drills 2 days per week.

2. Perform 1 set of 10 reps for 3 different drills on a single day.

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Mike Morris, Tampa Bay Buccaneers head strength and conditioning coach, offers up his six keys to off-season agility training success.

1. Work agility drills 2 days per week.

2. Perform 1 set of 10 reps for 3 different drills on a single day.

3. Rest for 35 to 45 seconds between exercises. This mimics the rest time you get during a game.

4. The first day of agility training should be position-specific. Three LB- and DB-specific drills are:

• Perform a 10-yard backpedal with a 45-degree break
• Drop seven yards at a 45-degree angle to the right; repeat to the left
• Do 10-yard shuttles to the left and right

5. The second day should include general agility exercises, such as:

• Speed ladder drills
• Shuffling over and around bags
• Backpedaling for five yards, then sprinting forward 10 yards

6. During all drills, keep a low center of gravity and good arm movement, as both are crucial to cutting efficiently, and cutting is one of the most important skills a linebacker needs. Also, emphasize proper technique and body positions throughout each drill.


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