changing positions

Question
dear coach,

My name is Billy DeCosta and im a 6'0 185 pound sophmore in high school. I go to a pretty small high school, so at 6'0 and 185 with a big build like I have, Ive been playing tackle and defensive end for the past two years. I got on varisty freshman year and started the final 3 games of that season. This past year I started at both DEnd and Tackle. Our school for my first 2 seasons ran the old Bay City T offense. This year were changing to an I formation, 2 wide 1 tight and were also gonna run the power I and the Maryland I. My coach has me going in constantly at different postions from slot receiver to Tight End, back to tackle for a few plays and a fullback in the Maryland I, but my most constant position is going to be tight end. On defense, we run the base 4-4 with a 3-3-5 stack and a 6-2 goal line. Im playing the weak DEnd postion on the 4-4 but Im also moving around to play Strong Saftey (for blitzes only) and the outside backer positions. I was wondering if you knew some kinds of drills and things I could do besides lift and run, which I do everyday, to help make the transition easier from one position to about 7 or 8 different ones. I know my coach is trying to take the cards delt to him and make the offense and defense work to his talents. But i was also wondering if there are some good drills I can do to get better on releasing from the line for passes, how to run the most proficient routes, and how I could gain strength without gaining to much weight, for in the 4-4 im the speed end and as an OLB and a TE i need to have my speed up. any suggestions?

thank you  

Answer
Billy -

Thanks for writing.  Well my friend, it is really hard to train for 7-8 positions as I am sure you already know.  Football training is very position specific, so unless you or your coach goes ahead and picks out a few main ones, it is tough.  But there are a few things I think might help you no matter what you play.

Since you really do not have a position to train for, my advice is to just continue to improve in areas that every position needs.  You are already in the weight room, so that is covered.  Another area is speed / agility training.  For this, I highly recommend PLYOMETRICS.  These are a group of easy to learn exercises that will greatly increase your speed, agility, power, and balance.  It would take me way too long to try and explain, but go ahead and look them up on the net. You should be able to find a routine there.  Look for things like box leg lifts, box jumps, power skipd, power hops, line jumps, etc.  They require little to no equipment, and can be done anywhere.  They are very challenging though, so be ready to work.

Once you start with the plyometrics, the next thing is to continue working on the basic fundamentals of the game.  If you think you might need to improve on releasing from the line, pass routes, etc, start working on that as well.  Releasing is nothing more than desire.  You will have to learn how to use your arms and legs in unison, same as if you were in a street fight.  Imagine you are on the street, and some big guy comes up and grabs you.  You dont want to fight him, but need to get away ASAP.  How would you do that?  This is the same thing. Push, pull, swim move..anything you can do.  Just do it quickly, and effectively.  Pass routes are nothing more than repetition.  Work on them over and over.  The plyometrics will assist in this as well.  Run routes as often as possible, and your muscle memory should take over to assist.

A lot of times, gaining weight and gaining strength are linked.  This is because you have to eat enough to support muscle gain.  However, if you eat the proper foods, you shouldnt gain more weight than your body can handle.  SO as you continue lifting, eat right, and stay on cardio work.  If your lifting program is correct, you should gain strength without gaining too much weight.

Let me know how it goes for you.

Best wishes

Coach Perl