Boosting Defensive End Speed: The 'Rush and Recover' Drill
For 4A programs like Twin Falls Bruins, having a dominant defensive end can be the difference between a win and a loss. To help DEs improve their speed and agility, we recommend the 'Rush and Recover' drill. This high-intensity workout targets the muscles used in explosive acceleration and deceleration. To run the drill, set up 5-7 cones in a zig-zag pattern. Have the DEs start at one end of the course and rush through the cones, focusing on quick feet and explosive acceleration. After reaching the end, have them immediately recover by sprinting back to the start. Repeat for 3 sets of 5 reps, resting 30 seconds between sets. Coaching cues include 'quick feet, not quick legs' and 'explosive, not slow.' This drill translates to game performance by improving the DE's ability to quickly change direction and accelerate off the snap.