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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 MinutesĀ 

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 -Ā  3:00 minutesĀ 

Back Pedal and Break Drill - 3:00 Minutes

Post Break - 3:00 minute

Speed Turn - 3:00 MinutesĀ 

Water Break Ā 

Box Drill 1- 5:00 Minutes

Box Drill 2Ā  - 5:00 Minutes

Defensive Back

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

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 MinutesĀ 

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 SwingsĀ  - 3 x 10-15 second intervals

A-Skips - 3 repetitions

B-Skips - 3 repetitions

Strides - 3 repetitionsĀ 

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 repetitionsĀ 

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 repetitionsĀ 

Single Leg Hops (Left) - 3 repetitionsĀ 

Bunny Hops - 3 repetitionsĀ 

Single Leg Step-Ups (Left) - 3 repetitionsĀ 

Single Leg Step-Ups (Right) - 3 repetitionsĀ 

Scissors - 3 repetitionsĀ 

Water Break

Single Leg Hops (Right) - 3 repetitionsĀ 

Single Leg Hops (Left) - 3 repetitionsĀ 

Bunny Hops - 3 repetitionsĀ 

Single Leg Step-Ups (Left) - 3 repetitionsĀ 

Single Leg Step-Ups (Right) - 3 repetitionsĀ 

Scissors - 3 repetitions

Week 3 Agility