Dynamic Warm Up

Dynamic Warm Up

It's important to get your body ready before you ask it to do anything - Nike Sport Performance Trainer Jamal Liggin gets you ready to go.

Jamal Liggin
Nike Sport Performance Trainer
Agilities
Agilities

Agilities

It's important to get your body ready before you ask it to do anything - Nike Sport Performance Trainer Jamal Liggin gets you ready to go.

No matter your position, better athletes make better football players.

Jamal Liggin
Nike Sport Performance Trainer

No matter your position, better athletes make better football players.

Jamal Liggin
Nike Sport Performance Trainer

No matter your position, better athletes make better football players.

Jamal Liggin
Nike Sport Performance Trainer

No matter your position, better athletes make better football players.

Jamal Liggin
Nike Sport Performance Trainer

No matter your position, better athletes make better football players.

Jamal Liggin
Nike Sport Performance Trainer
Arm Action

15 Min

Knee Drive

2 Min

Resisted Linear Drills

1 Min

Knee Punch Hold

15 Min

Knee Punch March

15 Min

Gassers/Get Offs

15 Min

A-March

15 Min

A-Skip

15 Min

A-Run

15 Min

Cone Drills

2 Min

Med Ball Drills

4 Min

Line Drills

1 Min

Ladder Drills

2 Min

Icky Shuffle

15 Min

Isolation

15 Min

Carrioca

15 Min

Core Strength

2 Min

Regroup

Bring it In

In this next section, we'll break out by position and hear from some of the best in the game. Let's go, on the hop.

29 Sec
Indy Drills

Indy Drills

Hone your craft. You get better, the team gets better.

Choose athlete or speaker:

OL Coach Duke Manyweather gives you his keys to improving your play in the trenches.

Duke Manyweather
Offensive Line Coach

The Cowboys’ 7-time Pro Bowl offensive tackle takes you through his fundamentals of run blocking and pass blocking in the trenches.

Tyron Smith
OL Dallas Cowboys
Choose athlete or speaker:

3x Super Bowl Champion Willie McGinest shows you what you need to know to become a playmaker along the defensive front.

Willie McGinest
3X Super Bowl Champion and NFL Network Analyst

LA Rams All-Pro DL Aaron Donald gives you some of his favorite pass rushing secrets & ways he likes to get after it in the offseason.

Aaron Donald
DE Los Angeles Rams
Choose athlete or speaker:

Lean in and learn the essential fundamentals of RB play from former Charger-great Natrone Means.

Natrone Means
RB Coach and former NFL All-Pro

NY Giants RB Saquon Barkley takes you through his gauntlet of footwork & ball security drills to help you be a better ball carrier. 

Saquon Barkley
RB New York Giants

The third-ever RB in NFL history to rush for 1,000 yards and have 1,000 yards receiving in the same season takes you through the staples of his personal footwork routine.

Christian McCaffrey
RB Carolina Panthers
Choose athlete or speaker:

QB Coach Quincy Avery takes you through arm injury prevention & ways to improve your overall play in & out of the pocket.

Quincy Avery
Quarterback Coach

One of the ascending star signal callers in the NFL takes QBs through drills to improve their base, ability to throw on the move, and conditioning.

Deshaun Watson
QB Houston Texans

No one gets out of danger in & out of the pocket better than All-Pro QB Russell Wilson — use his drills to improve your ability to evade defenders and deliver the ball on target.

Russell Wilson
QB Seattle Seahawks
Choose athlete or speaker:

Route-running is a science and no one better to instruct this course than former NFL player and scout Bucky Brooks.

Bucky Brooks
Super Bowl Champion and NFL Network Analyst”

From your release to running after the catch, LA Rams WR & route-running craftsman Cooper Kupp takes you through the art of the route.

Cooper Kupp
WR Los Angeles Rams

One of the ascending star signal callers in the NFL takes QBs through drills to improve their base, ability to throw on the move, and conditioning.

Odell Beckham Jr.
WR Cleveland Browns

San Francisco 49ers TE George Kittle takes you through his favorite drills for excelling both in the passing game & run blocking in the trenches.

George Kittle
TE San Francisco 49ers
Choose athlete or speaker:

3x Super Bowl Champion Willie McGinest shows you what you need to know to become a playmaker at linebacker

Willie McGinest
3X Super Bowl Champion and NFL Network Analyst

The Chargers’ veteran LB shares his favorite drills for working his footwork fundamentals and playing pass coverage as well.

Denzel Perryman
LB Los Angeles Chargers
Choose athlete or speaker:

Start with the backpedal and then master all of the most important footwork fundamentals for DBs with former pro Ray Mickens.

Ray Mickens
DB Coach, former NFL player and Madden Bowl Champion

LA Rams Safety Taylor Rapp takes you through some of the ways he prepares in the offseason.

Taylor Rapp
DB Los Angeles Rams
Drive and Squat

2 Min

Stance

2 Min

Set Reset

1 Min

Powerball Set Reset

1 Min

Pass Set Rip

1 Min

Wide Zone Footwork

56 Sec

Inside Zone Footwork

43 Sec

Pass Set Drill

1 Min

Circle Drill

1 Min

Hands Drill

3 Min

Get-Offs

1 Min

Footwork Warm-Up

1 Min

Footwork Gauntlet

1 Min

First Step Drill

43 Sec

Get-Off Reaction Drill

34 Sec

Hands Drill

1 Min

Bag Drills

5 Min

Ball Security

1 Min

One Cut Cone Drill

2 Min

High Knee Bag Drill

56 Sec

Jump Cut Drill

1 Min

Ball Security

1 Min

Ladder Drills

1 Min

Cutting Drill

1 Min

Three-Step Cadence

1 Min

Warm Up

4 Min

Circle Drill

4 Min

Box Drill

2 Min

Two Line Drill

4 Min

Five Cone Drill

1 Min

Base and Evade

2 Min

Shuffle Drill

59 Sec

Flat Escape

56 Sec

QB Conditioning

2 Min

Fireball

41 Sec

Switch Carioca

37 Sec

Lava Drill

37 Sec

Tug Of War

38 Sec

Ladder Drills

3 Min

W Drill

1 Min

Box Drill

1 Min

Ball Skills

2 Min

Figure 8

1 Min

Releases

3 Min

Burst Glide Burst

1 Min

Red Light Green Light

1 Min

Race Drill

2 Min

Flip, Catch, Release

2 Min

Catching Drill

1 Min

Line Drill

37 Sec

Tennis Ball

2 Min

Outside Zone

2 Min

Long Slide

2 Min

Quick-Foot

1 Min

Lateral Explosion

1 Min

Catch, Rip, Tuck, Drop-Step

2 Min

Bag Drill

3 Min

Box Drill

57 Sec

Ladder Drill

2 Min

Box Drill

1 Min

Hook Curl Drop

48 Sec

Bag Drill

2 Min

Three Cone Drill

1 Min

Backpedal Drill

1 Min

Weave Drill

2 Min

Hip Flip Drill

2 Min

Drop 45°

1 Min

Off The Loop

1 Min

Pedal Break 90°

45 Sec

Super Buzz Drill

36 Sec

Regroup

Bring It In

Being great on the field is only half the battle. Putting in the extra time will make you that much better. Check out our resources to take you to the next level.

32 Sec
Training Center

Training Center

Being great on the field is only half the battle. Putting in the extra time will make you that much better. Check out our resources to take you to the next level.

High Performance Psychologist Dr. Michael Gervais has helped some of the game’s best mentally prepare for battle. Now that you’ve physically prepared, Dr. Gervais is making sure you’re mentally prepared for the season.

Dr. Michael Gervais
Performance Psychologist, Seattle Seahawks

To get the most out of your motor, you need to fill it with quality fuel. LA Rams dietitian Joey Blake has you covered, wtih tips and advice to eat and sleep your way to greatness.

Joey Blake
Head Team Dietitian, Los Angeles Rams

Continue your practice with free yoga flows to help you improve your flexibility, stability and strength.

Download Nike Training Club app
Emma Kittle
Yoga Instructor

While you may not go pro in football, you will go pro in life. Check out resources here to help you reach your full potential.

Natrone Means/Ray Mickens
NFL Pros-Turned-Coaches
Mental Aspect of Sports

2 Min

Mindfulness

1 Min

The Right Voices

2 Min

Comparisons

2 Min

Self-Analysis

3 Min

Intro Fueliing

1 Min

Sleep

1 Min

Hydration

1 Min

Food Choices

1 Min

Gaining Weight

1 Min

Snacking

1 Min

Restorative Yoga

11 Min

Dynamic Yoga Flow

20 Min

Stair Crabs

1 Min

Ray: The Game of Life

3 Min

Natrone: Have a Plan

2 Min

Competition

COMPETE

In order to be the best, you need to test yourself. Go against a teammate, or compete against yourself and push yourself to get better.

41 Sec
Competition

SHOWTIME

Using best times or reps, see how you stack up with teammates, rivals or your little brother or sister, and keep coming back to beat your score.

Tennis Ball Drill

2 Min

Tennis Ball Drill
Nike Sport Performance Trainer
Throwing Accuracy

2 Min

Quiincy Avery
Quarterback Coach
Push Ups

1 Min

Nate Burleson
11-Online Head Coach
Planks

53 Sec

Nate Burleson
11-Online Head Coach
40-Yard Dash

1 Min

Nate Burleson
11-Online Head Coach
Break Down

Break Down

Great job today guys, way to grind. You put in the work and got better. Share this if you learned something today. Continue to use this program to take your game to the next level. Stronger than one.

50 Sec

Join Our Team

You’ve put in the work. Now its time to gear up for the season. Sign up to lean more about Nike’s student-only discount, latest products, and exclsuives. You’ve earned it.

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