For DBs who already have the basics and are still getting beat.

The Beginner guide teaches the movements. This is what you run once you own them.

37 DRILLS, ORGANISED BY WHAT THEY FIX.

Quick Feet Ladder Circuit, 10 drills. Your warm up. Twice through, before every field session.

Essential Break Drills, 7. Plant within your frame. Drive out of your breaks.

Crossover Run Drills, 5. Low front shoulder. Chin tucked. Do not let your arms die at the top.

Hip Flip Drills, 5. Stay low out of the pedal. Stay in your frame.

Weave Footwork, 4. Do not cross your feet. The weave is not a shuffle.

Change of Direction, 6. Controlled footwork.

PLUS THE 35-45-20 METHOD. Most guys practice what they are already good at. This is the split that fixes it: 35% core movements, 45% weaknesses, 20% strengths. Three days a week, 45 minutes to an hour. The off-season is not where you break down.

AFTER THIS YOU CAN:

Build a field session for yourself without a coach standing over you.

Attack the movement that is actually costing you instead of drilling at random.

Weave, flip and break without crossing your feet.

WHO IT IS FOR: DBs who have played and trained. New to the position? Start with the Beginner guide.

PAIRS WITH: the Press Man Drill Package.

NEXT: the DB Academy app.

Certified ISSA athletic trainer and DB specialist. Instant download, yours forever.

Training carries risk of injury. Consult a physician before starting.