Stags' Speed and Agility Drill for RBs: 'The Crossover Shuffle'
At DeMatha Catholic, our running backs are working on a drill that combines speed, agility, and power. The Crossover Shuffle is a 3-part drill that targets the RB's ability to quickly change direction and accelerate. Part 1: Set up 5 cones in a zig-zag pattern. Players start at one end and weave through the cones at game speed. Part 2: Add a lateral shuffle component. Players must crossover one foot over the other as they weave through the cones. Part 3: Add a box jump at the end. Players jump up onto a box (12-18 inches) and immediately transition into the crossover shuffle. Coaches cue players to 'quick feet, don't slow down' and 'stay low, stay explosive'. This drill translates to game performance by improving RBs' ability to quickly change direction and accelerate in space.