Spartan Sprints: A Speed and Agility Drill for Defensive Ends
As the summer heat sets in, defensive ends at 4A programs like the Salem Spartans are focusing on building speed and agility. One effective drill to add to your training regimen is the 'Spartan Sprint.' This high-intensity exercise targets the muscles used in explosive acceleration and quick changes of direction. Set up a 20-yard course with four cones: two at the start, one at the 10-yard mark, and one at the finish. Players will sprint 10 yards, then immediately change direction to run around the cone at the 10-yard mark, and finally sprint to the finish. Perform 3 sets of 5 reps, with 30 seconds rest between sets. Coaching cues include 'explosive start,' 'quick feet,' and 'aggressive turn.' This drill translates to game performance by improving a defensive end's ability to chase down ball carriers and pursue the quarterback.