Prep-210908

Welcome to Week 3

Ensure you are warming up properly daily by watching either video before participating in your daily video.

Indoor Warm-up

Outdoor Warm-up

Day 1

Learn the fundamentals of the Linebacker position, follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

Coverage Drop - 5:00 Minutes

4 Cone Box Drill (Shuffle) 5:00 Minutes

Water Break

4 Cone Drill (Run, Shuffle, Backpedal, Shuffle) - 5:00 Minutes

Triangle Drill - 5:00 Minutes

Linebacker

Day 2

Learn the fundamentals of the Defensive Back position, follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

Quick Break -  3:00 minutes

Back Pedal and Break Drill - 3:00 Minutes

Post Break - 3:00 minute

Speed Turn - 3:00 Minutes

Water Break

Box Drill 1- 5:00 Minutes

Box Drill 2  - 5:00 Minutes

Defensive Back

49ers EDU Theme of the Week - Science and Environmental Sustainability

Use page 19 of the 49ers EDU Digital Playbook to complete this exercise.

Extra Focus: Lateral Run

Day 3

Follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

4 Cone Reaction Drill - 3:00 Minutes

Shuttle Drill (Run) - 3:00 Minutes

Shuttle Drill (Shuffle) - 4:00 Minutes

Water Break

Flag Pulling

49ers EDU Theme of the Week - Science and the Field Goal Forecast

Use page 18 of the 49ers EDU Digital Playbook to complete this exercise.

Extra Focus: Rush Drill

Day 4

Work on your explosion and running mechanics with this drill series. Follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Drills

Seated Arm Swings  - 3 x 10-15 second intervals

A-Skips - 3 repetitions

B-Skips - 3 repetitions

Strides - 3 repetitions

Falling Starts - 3 repetitions

Water Break

Seated Arm Swing - 3 x 10-15 second intervals

A-Skips - 3 repetitions

B-Skips - 3 repetitions

Stride - 3 repetitions

Falling Starts - 3 repetitions

Running Mechanics

49ers PREP Coordinator Ryan Dillard shows us different drills to work on your running mechanics.

49ers EDU Digital Playbook - Scavenger Hunt

To complete this exercise, use page 13 of the 49ers EDU Digital Playbook.

Day 5

Work on your footwork and agility with this ladder series. Follow along as you watch the video and reference the drills and timing suggestions below on how long you should practice each drill.

Single Leg Hops (Right) - 3 repetitions

Single Leg Hops (Left) - 3 repetitions

Bunny Hops - 3 repetitions

Single Leg Step-Ups (Left) - 3 repetitions

Single Leg Step-Ups (Right) - 3 repetitions

Scissors - 3 repetitions

Water Break

Single Leg Hops (Right) - 3 repetitions

Single Leg Hops (Left) - 3 repetitions

Bunny Hops - 3 repetitions

Single Leg Step-Ups (Left) - 3 repetitions

Single Leg Step-Ups (Right) - 3 repetitions

Scissors - 3 repetitions

Week 3 Agility