Explosive Acceleration for 3A Running Backs
This summer, Soldotna Stars running backs can improve their speed and agility with the 'Ladder Carioca Drill'. Set up a ladder on the field with 5-7 feet between each rung. Divide the players into pairs, with one player at the starting point and the other at the end of the ladder. On the whistle, the first player must perform a carioca drill (side-to-side shuffles) through the ladder, while the second player provides resistance by holding onto the player's jersey. After completing the carioca drill, the players switch roles. Perform 3 sets of 5 reps, with 30 seconds rest in between sets. This drill translates to game performance by improving lateral quickness and agility, allowing running backs to change direction quickly and avoid tackles. Coaches should emphasize proper footwork and body positioning throughout the drill.