Crusader Edge: Bergen Catholic DEs' Summer Prep Drill
As the summer heat sets in, the Bergen Catholic Crusaders' defensive end players are putting in the work to prepare for the upcoming season. One key drill they're using to improve their speed, agility, and strength is the 'Ladder Shuffle-Run-Cut.'
Here's how it works: players start at one end of a 10-yard ladder, then shuffle through the rungs, followed by a 5-yard sprint, and finally a sharp cut to the side. They repeat this sequence for 3 sets of 10 reps, resting for 30 seconds between sets.
This drill works because it mimics the quick changes of direction that defensive ends face on the field. By shuffling, sprinting, and cutting, players improve their ability to rapidly change direction and stay in front of their opponents. It's a key component of the Crusaders' summer prep and a big reason why they're a force to be reckoned with in the state of New Jersey.