• Lower Body Power Day
• Athlete Day
• Impulse Day

Athlete Day is another lower body focused day. However, though it isn’t always the case, Athlete Day is nearly devoid of resistance-based training. No need for running backs to lift on Athlete Day.

The focus of athlete day centers on plyometric movements and reflexive strength exercises. Plyometric movements, in the most simplest form, are jumps. Jumping on boxes, jumping over hurdles, and jumping up stairs are all prime examples of plyometric movements. The plyometric movements can, and should, be done bilaterally–on two legs–and unilaterally–on one leg. It is wise to pair a bilateral plyometric movement with a unilateral plyometric movement.

Reflexive strength exercises are unique exercises. They train balance, stability, and speed. They are done with light loads at breakneck speeds. Reflexive strength exercises are meant to make sport moves turn into natural reflexes.

Think of reflexive strength exercises as a way to break down on the field movements into component parts so that the running back athlete can develop the kinesthetic move sets. For instance, think of Marshawn Lynch juking Ray Lewis. To perform a juke like that a running back needs to plant, sink their hips, and accelerate out of the position. Reflexive strength exercises can help develop that skill set.

Athlete day leads into a rest day, and the rest day leads into Impulse Day.

To do the banded single-leg start, you want to get into a unilateral position. Have the single leg in a near quarter squat position. With the band anchored to an immovable object, use an auditory command to single the start. 

The whole factor here is to improve the first step. Loaded with the band forces the athlete to be more engaged with the trunk. The athlete needs to have dynamic trunk control triggered right off the bat.

Lead with the first step onto the box and squeeze isometrically to control the feeling. 

When doing the banded single-leg start, athletes will learn how to utilize their first step, similar to running a dive or counter or zone. ALl of a sudden running backs can hit the hole quicker because the body understands how to engage the trunk on the initial step.

The banded single-leg start exercise forces the body to get forward onto the box. Running back athletes are often in the acceleration phase and the drive phase in an open skill sport like football. The banded single-leg start exercise demands and teaches a positive shin angle during the drive. Holding the band increases the feeling of every single muscular action being engaged to train to hit the hole faster. 

You can do this movement two days a week, specifically on the impulse day or athlete day. 

I love this movement. It is similar to the nordic curl (another great exercise). The bent knee glute ham raise targets the lower back a little bit more, engaging the trunk. The hamstrings will also get smashed. Actually, the hamstrings will get annihilated.

You can use a dumbbell or a barbell on the back to create more tension at the top position. The bent knee is done on purpose to create a greater range of motion.

Also, a lot of the time when sprinting and accelerating, running backs, in regards to hip extension, are in a bent knee position. The bent knee glute ham raise is a really good exercise to engage and train the hamstrings how to operate and get out of cuts quicker. The hamstrings, quads, and glutes will fire together and create a rapid rate of acceleration.

You can do this movement once or twice a week for three to four sets of twelve to fifteen reps on the lower body power day or the impulse day.

When you think of really quick running backs, you will notice that they are tightly wound with pretty solid mobility. They are able to get into deep squats and operate through a full range of motion. 

Running backs need to be mobile. Being mobile and explosive helps running backs to be able to cut. However, with greater mobility, running backs can put their bodies in better cutting positions to be faster and more agile.

Two-block cleans are great because the technical coordination exercise puts athletes in a position where they have to accelerate a large amount of weight very quickly. The athlete has to catch the bar deep in the hole in a very mobile position, absorb the energy, and rapidly get out of the hole. 

The first pull is very similar to the first two to three steps a running back takes hitting the hole. The catching of the bar and absorbing the energy is very similar to getting hit by a defender. Standing up and controlling the weight from a very mobile position illustrates the speed and power upon impact.

You need to take the weight room and apply it directly to the field. You can take exercises in the weight room that directly apply to the field through mobility acceleration, and strength work.

Do this movement once or twice a week. Slowly build up and add weight and make sure to make solid hip contact. You can do this movement on the lower body power day and the impulse day.

Ideally, you do the single-leg squat using a single leg roller for safety and the ability to up the intensity of the movement. Technological advances are valuable for enhancing performance capabilities.

It is important when performing the single-leg squat to focus on stability and a good, positive rhythm. It does not need to be absurdly heavy (but it can help).

The reason the single-leg squat is so effective is that the athlete is in a unilateral position. Running backs are almost always in a unilateral position. The movement smashes the posterior chain: the hamstrings, the glutes, and even the quads (I know, it is anterior sequence muscle). All of these muscle groups are key and are involved in acceleration in the drive phase, on being fast, and cutting rapidly out of different positions.

A single leg position also demands tremendous dynamic trunk control. Dynamic trunk control is key to maximizing the juke stick capabilities. The athlete will learn how to control their trunk and recruit their trunk in conjunction with the hamstrings and glutes, and how to optimize performance on the football field. It is a key exercise to developing speed for running backs.

Do this once a week for five sets of five unbroken reps on each leg. You can do this movement on impulse day as an absolute strength exercise.

The Gwiz jump to single leg mini hurdle hops looks like an easy exercise. It isn’t.

Start in a Gwiz position–back knee on a pad with the back foot up. The back foot has to be up; it can’t be touching the ground at all. Lead with the front foot, which is in a very deep position.

The movement will emulate the drive phase, emulate cutting, and emulate acceleration. The athlete will pull from the hamstrings and glutes, jump and drive over the first hurdle and then cycle nice and fluidly and in rhythm over subsequent mini hurdles. 

The exercise carries really well to top-end speed. In addition, the depth of the Gwiz jump carries over to cutting extremely well. This exercise can be utilized to develop top-end speed, cutting ability, and unilateral stability (it also is an exercise prescribed in the premier strength training app, Peak Strength).

It is important to train the weak leg first. Training the weak leg over and over again will iron out the inefficiency. The ironing out will create the skill for the running back athlete to hit the cut from both sides. Only hitting a jump cut on a specific side will be found out by solid linebackers studying film. Being able to be explosive from both sides is a must to ascend the ranks.

Do this movement once a week on athlete day for about six to seven sets on each leg. 

The Jan Jump series is a plyometric exercise that is tremendous for running backs because it forces them to combine unilateral explosiveness with bilateral tenacity. 

The Jan Jump Series has athletes going side to side over mini-hurdles before making a big bilateral leap to finish it off. You want to think of the bilateral hurdle hop at the end of the series like making contact with a defender.

Initiate the hit stick! 

And no lowering the head.

Plyometrics are great for making running backs more athletic, especially plyometric jump series movements. The running back’s muscles learn how to be elastic, coordinate, and fire rapidly. Your muscles also learn how to decelerate, a very underrated skill when it comes to athleticism and speed drills.