The Pocket Drill (Rush Defense)
Rusher practices closing distance from 7 yards back, getting there with arms up to disrupt the throw — QB works on release timing under pressure. This is great for rushers and QBs.
The Pocket Drill (Rush Defense)
DrillDescription
In flag football, the rusher must cover 7 yards in time to affect a throw. This drill builds the explosive closing speed and arm disruption technique that makes a rusher dangerous — and teaches QBs how to beat a rush with timing.
How to run it
- 1
QB sets up at the LOS with a center.
- 2
Two rushers are 7 yards out. There are also two WRs behind them.
- 3
On the snap, one of the rushers closes hard toward the QB.
- 4
QB must throw before the rusher arrives. They should throw to the side that the rusher is coming from.
- 5
Rusher keeps arms up as they arrive to disrupt vision.
Points to stress
- Stay in your rush lane — don't over-pursue and miss.
- Arms UP as you arrive — disrupt the QB's vision.
- Don't grab — flag pull only.
- QB: throw towards the pressure