Speed and Agility for S Players: The DeMatha Catholic Stags' Shuttle Run Drill
The DeMatha Catholic Stags' football program is known for producing elite speed and agility in their S players. One drill that has been a staple of their summer training is the shuttle run. This drill is designed to improve a player's ability to quickly change direction and accelerate in a short amount of time. To perform the drill, set up two cones 10 yards apart. Have the player start at one cone, then sprint to the other cone, then immediately change direction and sprint back to the first cone. Repeat for 3 sets of 10 reps. Coaching cues include keeping the head up, staying low, and exploding out of the change of direction. This drill translates to game performance by allowing S players to quickly close gaps and cover receivers in man-to-man coverage.