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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 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 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