Pre-Game Warm-Up

Defensive warm-up drills for rec tackle football

Warm-Up Progress0/13

Field Lap JogDynamic 3 min

Easy jog around the field to elevate heart rate and loosen muscles.

Relaxed paceArms looseLight on feet

High KneesDynamic 20 yds x2

Drive knees up to hip height, pump arms. Activates hip flexors.

Knees to hip heightQuick turnoverStay on balls of feet

Butt KicksDynamic 20 yds x2

Kick heels to glutes while jogging. Activates hamstrings.

Heels to glutesUpright postureQuick cadence

Lateral ShuffleDynamic 10 yds x4

Defensive shuffle side to side. Critical for coverage and run defense.

Stay low in athletic stanceDo not cross feetEyes up

Backpedal DrillCoverage 10 yds x4

Backpedal in defensive stance, then break on coach signal.

Low center of gravityWeight on balls of feetBreak explosively on signal

Break on BallCoverage 10 reps

DB backpedals, coach points direction, DB breaks hard to that side.

Plant foot hard on breakDrive through the breakEyes on QB at all times

Form Tackle DrillTackling 10 reps each

Pair up. Practice proper tackle form — eyes up, wrap, drive through.

Eyes up — see what you hitWrap arms around ball carrierDrive legs through contactFacemask on numbers

Angle Tackle DrillTackling 5 reps each side

Defender approaches at angle, cuts off ball carrier, makes tackle.

Cut off the angle — do not chaseBreak down before contactWrap and drive

Strip Fumble DrillTackling 5 reps each

Tackle and simultaneously strip the ball. Turnover creation.

Secure tackle firstRip through the ballPunch from behindScoop and score

Pass Rush MovesPass Rush 10 reps each

DE/DT practice speed rush, bull rush, and spin move off the edge.

Explode off the snapAttack the outside shoulderConvert speed to powerKeep eyes on QB

Gap Control DrillTeam 10 min

DL and LBs walk through gap assignments for each formation.

Every defender knows their gapNo gap left unaccounted forCommunicate pre-snapStay in your lane

Coverage Walk-ThroughTeam 10 min

Walk through 3 base plays — assignments, zones, and communication.

Call out your assignmentPoint to your zone or manConfirm with teammatesNo confusion on the field

Blitz Timing DrillTeam 5 min

Walk through blitz packages — timing of the rush, disguise, and coverage rotation.

Disguise until snapBlitzers attack on ball movementCoverage rotates immediatelyCommunicate the blitz call