How to Improve Agility for Running Backs

Running backs often can either make or break a game; their perfect balance of speed and strength make them formidable opponents. Therefore, building agility is a must.


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    Build up your muscular endurance. Running backs must be able not only to run at an above average pace, but also be able to push through giant linemen.
    • Start by running 3 miles (4.8 km) at a comfortable pace about three to four times a week. If you are just starting out, do about 1–2 miles (1.6–3.2 km).
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    • Do sprints; these will help make you more explosive, leaving the defenders in the dust. The best way to go is to take a move from soccer, shuttle runs. Set about 5-6 cones each 10 yards (9.1 m) apart. Run to the 1st cone and back, the 2nd cone and back, etc.
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    Work on weight training. This will help you take more hits, but if you're younger, weights aren't best. Instead, do lots of push-ups and sit-ups with light 10-20 pound weights on your back (for push-ups) or in your hands (for sit-ups).
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  • If you can find a buddy, go to your local sports store and buy some resistance bands (the big rubber bands). Try running with these on your waist while your friend pulls back; this is very good for not only building endurance, but also the twitch muscles in your legs, and strengthening your core for better strength and stability.
  • If possible, practice on grass; hard surfaces can kill your knees.
  • Later when CAPS become too easy, you can do super CAPS. This is basically the same process, except there are only 2 cones 50 yards (45.7 m) apart, and when you get to the end, you must do 15 push-ups. Also, getting from one end to the other is only a half.
  • A very good exercise that can build your stamina very fast is CAPS. To do this, set 10 cones 10 yards (9.1 m) apart, run to the first cone, then run backwards to the starting cone, then bear crawl (get on your feet and hands) to the first cone again. Repeat this process until you get to the last cone. That's 1 CAP, do 9 more.


  • Super CAPS are an extremely difficult exercise; they should only be performed when you have a more than adequate amount of stamina. Also do them sparingly, no more than 3 in a week.
  • Never overtrain; if you start to feel lightheaded or extremely short of breath, stop. You may think it isn't good enough, but you'll thank yourself when tryouts come.

Things You'll Need

  • football cleats
  • cones
  • resistance bands
  • an iron will

Article Info

Categories: Football