A running back in today's game of football must be fast yet strong, powerful yet agile, and nimble but big. To be an elite running back you must be willing to train speed, power, and agility. Running backs also need to have enough size to block and take repeated hits as a ball carrier. A periodized (structured) sport specific off-season training program is the most effective way to train as a running back. By having a plan you can monitor and focus upon areas of weakness and reduce the risk of overtraining.
Olympic Lifts
Olympic lifts include the power clean, power snatch and any variation of the two. These lifts should be used as a core lift at the beginning of strength training, as they are full-body exercises that cause a great amount of fatigue. Olympic lifts work a motion termed the triple extension due to extension occurring at the hip, knee, and ankle. This same motion is used in running, jumping and for football players, blocking. Olympic lifts produce better results for increased speed and jumping ability than squats alone due to the quicker movement produced during the lift. This trains not only strength but also trains power.
Resisted Running
Running with resistance from a weight sled, partner, or weight vest, produces increases in acceleration. The initial speed of a running back is very important for trying to get to a hole and make it through without being tackled. Acceleration is also important when players need to attain top-end speed as quickly as possible to outrun a defender. Make sure to keep load or resistance to no more than 10 percent of your body weight. Loads/resistance greater than 10 percent tends to train strength instead of power with the decreased speed of the drill.
Push Press
The push press uses both the leg muscles and arm muscles during the lift, producing a greater benefit for running back training than that of the bench press. While the bench press is important for strength training, it is not functional to the game of football as players are never isolated in a situation such as the bench press. Players are placed into similar situations of a push press when blocking. Blocking requires both the extension of the arms along with movement in the legs to push their opponent.
Speed Ladder
Running backs are required to run with their feet off the ground and be fast in change of direction (agility). Uses of speed ladder exercises produce quick foot movement and increases agility. Good speed ladder drills for running backs are two feet in each rung, one foot in each rung, in and out with both feet moving sideways, lateral feet, and the tango.
