American Football youth agility drills part 1


American football youth agility drills





As an American football player, having good agility and fitness for the youths is very much essential. These warm-ups should be carried out in regular routine time interval.

The following drills will help with the fitness and agility of youth football players:

Warm-up for Tuesday

This warm up should be carried out every Tuesday.

  1. Hanging (Clean) – 5 times workout, 4 reps each by resting for 3 minutes.
  2. Back Squats – 8-10 times workout, 4 reps each by resting for 3 minutes.
  3. Pull-ups – 8-10 times workout, 3 reps each.
  4. DB Lunge – 10 times workout, 3 reps each.
  5. Biceps workout (optional) – 10 times workout, 3 reps each.

Warm-up for Wednesday

This warm up should be carried out every Wednesday.

  1. Push (Jerk-Behind Neck) – 5 times workout, 4 reps each by resting for 3 minutes.
  2. Bench Press – 10 times workout, 4 reps each by resting for 3 minutes.
  3. RDL – 10 times workout, 2 reps each by resting for 3 minutes.
  4. DB Press – 10 times workout, 3 reps each by resting for 3 minutes.
  5. Leg Curl – 10 times workout, 2 reps each.
  6. Triceps Workout (optional) – 10 times workout, 3 reps each.

Warm-up for Saturday

This warm up should be carried out every Saturday.

  1. High Pull – 5 times workout, 3 reps each by resting for 3 minutes.
  2. Front Squat – 8 times workout, 4 reps each by resting for 3 minutes.
  3. Incline Bench Press – 10 times workout, 4 reps each by resting for 3 minutes.
  4. DB Row – 10 times workout, 4 reps each by resting for 3 minutes.
  5. Arms workout (optional) – 10 times workout 3 reps each.



The following exercises are for good physical conditioning:

  1. Stride exercise – about 100 yards simple workout.
  2. High knee walk and grab – about 20 yards slow tempo workout.
  3. Heel up and grab – about 20 yards slow tempo workout.
  4. Lunge walk – about 20 yards slow tempo workout.
  5. Backwards lunge walk – about 20 yards slow tempo workout.
  6. Backwards rdl walk – about 20 yards slow tempo workout.
  7. Squat Shuffle (each way) – about 10 yards slow tempo workout.
  8. High knee run – about 20 yards fast tempo workout.
  9. Backwards high knee run – about 20 yards fast tempo workout.
  10. High knee carioca (each way) – about 20 yards fast tempo workout.
  11. Heel-ups – about 20 yards fast tempo workout.



The following exercises for flexibility:

  1. Band static stretching
  2. Band iso-activation
  3. Dynamic Stretch





The following exercises are carried out weekly:

1st week exercise:

  1. Tuesday - Tempo run warm up of 4 reps each continuous without resting.
  2. Thursday – 50 yards strides of 6 reps each with rest 30 seconds.  60 yards strides of 4 reps each with rest 50 seconds.



2nd week exercise:

  1. Tuesday - Tempo run warm up of 6 reps each continuous without resting.
  2. Thursday – 50 yards strides of 8 reps each with rest 30 seconds.  60 yards strides of 6 reps each with rest 50 seconds.



3rd week exercise:

  1. Tuesday - Tempo run warm up of 8 reps each continuous without resting.
  2. Thursday – 50 yards strides of 10 reps each with rest 30 seconds.  60 yards strides of 6 reps each with rest 50 seconds.