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Description

Sudden acceleration and deception are more effective than raw speed in flag football. This drill builds the first step quickness and body control that make ball carriers hard to catch — and it doubles as a conditioning drill.

Instructions

1. Ball carrier lines up at one end, defender at the other (15 yards apart).
2. Coach calls 'green' — ball carrier sprints toward the defender.
3. Coach calls 'red' — ball carrier freezes immediately.
4. Defender reacts to each command.
5. Ball carrier tries to reach the defender and get past them.

Points to Stress

• Start and stop with PURPOSE — not gradual.
• Sudden acceleration is a weapon — own it.
• Freeze COMPLETELY on red — no shuffle or drift.
• Go on green, go HARD — hesitation loses the battle.