Defensive End Dominance: The Good Counsel Falcons' Speed Bag Drill
As the 2026 high school football season approaches, defensive end players at WCAC powerhouse Good Counsel Falcons are putting in the work to improve their speed, agility, and hand-eye coordination. One key drill that has been making waves in their summer training is the speed bag drill. Here's how to run it: Set up 3-4 speed bags at varying heights and distances. Players will start in a 3-point stance and explosively punch the bag, focusing on quick hands and a strong, compact strike. Aim for 3 sets of 20 reps, with 30 seconds rest between sets. Coaching cues include 'Hands Fast, Hands Quick' and 'Compact Strike.' This drill translates to game performance by improving hand speed, reaction time, and the ability to quickly change direction on the field. By incorporating this drill into their training, Falcons DEs will be ready to take on the competition in the fall.