An Explosive Running Back Off-Season Workout!

The running back is one of the most important positions in football. After all, in some cases the running game makes up the bulk of the offensive playbook. Even pass-heavy offenses need to establish the run, otherwise they become one dimensional. In this article, An Explosive Running Back Off-Season Workout, I’ll provide a complete week of training, covering much more than just the weight room. Ready to jump right in? Then let’s get going!

An Example Running Back Workout 

As noted, this is an example of what one week’s running back training might look like. I also included supplement and nutritional tips per day.

Running Back Workout – Day 1: Speed, Agility & Lower Body Power

Nutrition Tips – Make sure you are well-fueled before you begin your training program. That means at least one meal consisting of lean protein and a mix of simple and complex carbs. In general, for running backs I suggest 1g of protein and 3g of carbs per pound of bodyweight. 

Also, don’t forget to stay hydrated! You can go with a sports drink, but I suggest Kaged Hydration.

Supplement Tips – I recommend drinking EFX Sports Karbolyn mixed with NutraBio EEA Pure 30 minutes before beginning. 

1. Integrated Warm-Up

Foam Rolling

5 minutes (quads, hamstrings, calves, glutes)

World’s Greatest Stretch

2 sets x 5 reps per side

1. Start in a High Plank – Place your hands flat on the floor, directly under your shoulders, and engage your core.
2. Step Forward into a Lunge – Step your right foot forward and plant it on the outside of your 

right hand. Your right knee should be bent at a 90-degree angle, and your left leg should remain straight behind you.

3. Add the Twist – Keep your left hand flat on the floor under your shoulder. Reach your right arm straight up toward the ceiling, twisting your torso. Follow your raised hand with your eyes and hold for a few seconds.
4. Stretch Your Hamstring – Bring your right hand back to the floor. Shift your weight back and straighten your right leg, folding over it to stretch your right hamstring.
5. Switch Sides – Return to the high plank position and repeat the sequence, stepping your left foot forward.

Band Lateral Walks

2 sets x 10 steps each way

1. Band Placement – Place a loop resistance band either around your ankles, just below your knees, or around the balls of your feet (for the highest difficulty).
2. Stance – Start with your feet hip-width apart so the band has a bit of tension.
3. Athletic Position – Bend your knees and push your hips back into a partial squat (or quarter-squat) position. Keep your chest up, core braced, and back flat.
4. The Walk – Shift your weight onto your right leg and step sideways to the left with your left foot. Follow by stepping your right foot inward, keeping about a shoulder-width distance between your feet to maintain tension.
5. Reps – Take 10 steps in one direction, then reverse the movement, leading with the opposite leg to return to your starting position.

A-Skips & B-Skips

2 sets x 20 yards each

A-Skip

The A-skip is an “up and down” drill focused on high knees and pushing straight down into the ground. 

1. Start – Stand tall with feet hip-width apart.
2. Drive – Skip forward by driving your right knee up to hip height while simultaneously pumping your left arm up.
3. Contact – As your right leg reaches the top of the drive, quickly punch or push the ball of your foot straight down to the ground directly beneath your hips
4. Repeat – As you land, pop up and repeat the motion with the opposite leg and arm.
5. Key Cues – Keep your toes flexed up toward your shins and ensure the grounded foot is directly underneath your body
6. You’re basically skip-marching and bringing your knees up and pumping your arms in time to your legs. 

B-Skip

The B-skip builds on the A-skip but incorporates a cycling or kicking motion. 

1. Start – Begin the movement exactly like an A-skip—driving your knee up while skipping off the opposite foot.
2. Extend – Once your knee reaches hip height, extend or kick your lower leg straight out in front of you.
3. Pull – Immediately pull your leg backward and downward in a sweeping or kicking motion.
4. Contact – Land with the ball of your foot striking directly underneath your center of mass.

Lateral Pogos

2 sets x 10 seconds

1. Set your stance – Stand tall with your feet together on the balls of your feet. Place your hands on your hips to isolate your lower body.
2. The Hop – Jump a short distance to the right, landing softly on the ball of your foot. Keep your legs mostly straight (avoid deep squats) and your heels off the ground.
3. The Rebound – As soon as you land, explosively spring back to the left, using your Achilles and calf muscles for power.
4. Maintain the rhythm – Continue hopping back and forth continuously.

2. Running Back Field Work

3-Cone Drill

Cone Setup

1. Place Cone 1 as your starting point.
2. Place Cone 2 exactly 5 yards straight ahead of Cone 1.
3. Place Cone 3 exactly 5 yards to the right of Cone 2, forming a right angle or “L” shape. 

How to Run the Drill

1. The Start – Assume a 3-point stance at Cone 1. Sprint to Cone 2.
2. First Touch & Return – Touch the line or the base of Cone 2 with your hand. Turn and sprint back to Cone 1, touching the base.
3. The Weave – Sprint back to Cone 2, round the outside of it, and figure-eight around the inside of Cone 3.
4. The Finish – Loop back around the outside of Cone 2 and sprint past Cone 1 to finish the drill.

Pro Agility Shuttle (5-10-5)

Cone Setup

1. Cones placed in a perfectly straight line, exactly 5 yards apart from each other. 

How to Run the Drill

1. Starting Position – Straddle the center cone in an athletic stance. Place your hand down on the ground in the direction you plan to run (e.g., left hand down if moving left).
2. First 5 Yards – Explode off the line and sprint to the first outer cone. Ensure you touch the line beside the cone with your corresponding hand.
3. The 10-Yard Turn – Reverse direction, sprint past the center cone, and run all the way to the opposite outer cone (a 10-yard distance). Touch this line with your corresponding hand. 
4. The Finish – Change directions once more and sprint the final 5 yards back through the center starting cone.

Resisted Sprints

1. Attach a weight sled to your waist using a harness.
2. Sprint 10-20 yards.

Lifting 

Perform this workout after 1-2 hours rest as needed. I suggest another serving of EAA Pure and Karbolyn 30 minutes before. A pre-workout is optional. I would suggest Kaged Pre-Workout, which would also replace EEA Pure because it contains BCAAs, and I would mix in a serving of Karbolyn. 

Once your training is over, have a post-workout shake. This shake should consist of Hi-Tech Precision Protein and plenty of fast and slower digesting carbs.

Trap Bar Deadlifts

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

Working Sets: 3 sets x 5 reps

Barbell Hip Thrusts

3 sets x 8 reps

Seated Leg Curl Machine

3 sets x 8 reps

Calf Raises

3 sets x 15 reps

Hanging Leg Raises

3 sets x 15 reps

Running Back Workout – Day 2: Upper Body Strength & Ball Security Drills

Nutrition Tips – Same as Day 1.

Supplement Tips – Same as day 1. 

1. Integrated Warm-Up

Foam Rolling

5 minutes (quads, hamstrings, calves, glutes)

Band Pull-Aparts

2 sets x 15 reps

Scapular Push-Ups

2 sets x 10 reps

1. Set your position – Get into a normal pushup position with your hands directly under your shoulders and your core engaged. Your body should form a straight line from your head to your heels.
2. Squeeze – Keeping your arms completely straight, slowly pinch your shoulder blades together. Your chest will lower slightly toward the floor as they come together.
3. Push – Press firmly into the floor with your hands to push your chest away from the ground as high as possible, actively spreading your shoulder blades apart.
4. Repeat – Continue alternating between pinching and spreading your shoulder blades for 10 reps.

Thoracic Spine Rotations

2 sets x 8 reps per side

1. Set up – Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Position – Place your fingertips gently on the back of your head.
3. Rotate – Leading with your eyes and chest, rotate your upper body so your elbow points up toward the ceiling.
4. Pause and repeat – Hold the stretch at the top for 2-3 seconds, feeling the mid-back twist. Return to the starting position and repeat for 8 reps before switching to the other side.

Medicine Ball Overhead Slams

2 sets x 6 reps

2. Ball Security Drill

The Gauntlet / Strip Drill

3 sets x 4 reps

Have a partner try to strip the ball while you jog forward for 20 yards in a 4-point pressure hold. D

3. Lifting

Supplement Tips – Same as day 1. 

Incline Bench Press

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

Working Sets: 3 sets x 6 reps

Push Press

3 sets x 5 reps

Weighted Pull-Ups

3 sets x 6 sets

Farmer’s Walks

3 sets x 40 yards

Cable Woodchops

3 sets x 10 reps per side

Running Back Workout – Day 3: Active Recovery & Mobility

Nutrition Tips – Same as Day 1. 

Supplement Tips – Same as day 1. 

Integrated Warm-Up

Full Body Foam Rolling

10 minutes (focus on tight areas)

90/90 Hip Switches

2 sets x 8 reps per side

1. Set Up – Sit on the floor and bend both knees to a 90-degree angle. Your front thigh should be pointing straight ahead, and your back thigh pointing out to the side.
2. Support – Place your hands on the floor behind you for balance and keep your chest as upright as possible.
3. The Switch – Lift the knees off the ground, pivoting on your heels, and rotate your legs to the opposite side.
4. Completion – Lower your legs to the floor until both shins are resting on the mat, mirroring the 90/90 position on the new side.

Couch Stretch

2 sets x 30-second hold per side

1. Set up – Get on your hands and knees in front of a couch, wall, or sturdy chair.
2. Position your Back Leg – Place your knee as far back into the corner or against the couch as possible. Bring your lower leg/shin to rest flush against the vertical cushion. Use a pillow under your knee for comfort if needed.
3. Step your Front Leg Forward – Bring your opposite foot forward, planting your foot flat on the floor so your front knee is bent at an angle (similar to a lunge.
4. Assume the Stretch – Slowly bring your torso upright, engaging your core to keep a neutral spine (avoid overarching your lower back). 
5. Squeeze the Glutes – Powerfully squeeze the glute muscle of the leg resting on the couch. This tilts your pelvis and directly isolates the hip flexor.
6. Drive the hips: Press your hips slightly forward while maintaining the glute squeeze to increase tension.
7. Hold time: Aim to hold or pulse in and out of the stretch for 1 to 2 minutes per side, breathing deeply throughout

Activity

20–30 minutes of light walking, swimming, or cycling to flush out lactic acid.

Running Back Workout – Day 4: Route Tree Sequence & Single-Leg Stability

Nutrition Tips – Same as Day 1. 

Supplement Tips – Same as day 1. 

Integrated Warm-Up

Same as Day 1

Running Back Route Tree Field Work

Perform 3 reps of each route, alternating sides of the field.

Swing Route

Flare out to the sideline, eyes on the QB

Angle Route

Push 3 yards upfield, cut outside at 45 degrees, break sharply back across the middle.

Flat Route

Speed cut directly toward the sideline at a shallow angle.

Seam Route

Run to the flat, wheel up vertically tight down the sideline.

Lifting

Perform this workout after 2 hours rest, as needed. 

Supplement Tips – Same as day 1. 

Bulgarian Split Squats 

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

3 working sets x 6 reps per leg

Glute/Ham Raise 

3 sets x 6 reps

Hanging Knee Raises

3 sets x 15 reps

Running Back Workout – Day 5: Footwork, Blaster Simulation & Upper Body Hypertrophy

Nutrition Tips – Same as Day 1. 

Supplement Tips – Same as day 1. 

Integrated Warm-Up

Same as Day 2

Running Back Field Work

15 minutes of agility ladder or cone footwork drills.

Ball Security Drill

High-Knee Blaster Drill. Run through an agility ladder holding a football tightly in a 4-point position, then immediately transition into your sprint. Do 6 reps.

Conditioning

5 rounds of 40-yard sprints at 85% effort (30 seconds rest).

Lifting

Perform this workout after 30 minutes rest.

Supplement Tips – Same as Day 1

Seated Row Machine

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

3 working sets x 8 reps

Pullups

3 sets x 8 reps

Overhead Press

3 sets x 8 reps

Dips

2 sets x 6 reps

Cable Woodchops

3 sets x 10 reps per side

Running Back Workout – Day 6 & 7 – Passive Recovery

Activity: Complete rest.

Focus: Hydration, high-quality nutrition, and deep sleep.

Performance Notes

It’s important for a running back to perform the concentric phase of the rep explosively. Do not rush your reps or let momentum do the work. In the eccentric phase, control the weight. The point here is to build explosive strength and power which helps mimic the explosiveness a good running back will need on the field.

Nutrition Tips

As a running back, you have to consume plenty of quality calories for energy and strength. I suggest 1 gram of protein per pound of body weight. Since football is an endurance sport, I also suggest 3 to 3.5 grams of carbs per pound of body weight. Healthy fats should be around .4 grams per pound of bodyweight. 

Supplement Tips!

Beyond the supplements already suggested, I recommend AllMax Nutrition Creatine. This is an important addition to the program of a running back, and all positions. Don’t forget to stop by illpumpyouup.com for this and all your supplement needs!

Summary

In this article, An Explosive Running Back Off-Season Workout, I have provided a complete week’s worth of training, covering warmups, various drills, and the weight room. I have also provided nutrition and supplement tips. The only thing left to do is get out there and get ready for the upcoming season!