American football often has a bad reputation, as a game that values brute and confusing physicality above all else. In fact, even the biggest linemen have to play with speed, precision and mental agility to add value to their team. One part of the game where a player's agility is particularly valuable is the refined footwork that serves to dodge opponents; attackers who want to outflank defenders must be able to read their body language and react quickly and decisively. Like any skill, dribbling opponents is an art that takes practice to master. Start from step 1 to start dribbling!
Steps
Part 1 of 3: Learning the Basics of Dodging
Step 1. Study the court while running with the ball
Dribbling is a skill usually used by players in possession of the ball to avoid defenders' tackles, so the first step in making a good dodge is to notice the position of the defenders around you. As soon as you start running with the ball, try to keep your head up and your eyes on the court. Study the pitch ahead of you for oncoming defenders so that you have time to react before they catch up with you. Regardless of your agility, you won't be able to dribble if you get knocked down by a tackle you didn't see coming.
Defenders don't always come from in front of you. To get a good idea of the direction of defensive threats, don't forget to look left and right as well
Step 2. Target the defender you will encounter
To dribble the right way, you will need to isolate the defender who will cause you problems. This requires a quick judgment of which defenders will be able to catch up with you before you can get past them. The best way to hone this skill is to practice in this situation - for example, try running past some friends or teammates on the pitch.
- If you feel like none of the defenders can catch you, you won't need to dribble - just run and overtake them, as this is the least risky and most productive choice in terms of yards.
- Don't underestimate the speed of the defenders. If you see a defender 20m away, assuming you and the defender are able to run the 40m in 5 seconds (a reasonable speed for professional and high school players) and that you run straight one up, the defender it will arrive on you in just over 2 seconds.
Step 3. Pretend to run in both directions
When you approach the defender who steps in your way, use your body language to confuse him and not make it clear in which direction you will try to get around him. Look at it and make small, quick lateral and downward movements to the right and left, using your head, shoulders and chest, to confuse it. Don't force these moves too hard before actual dribbling, as they can slow you down, waste time and make tackling easier.
These kinds of feints take time and can slow down your run, so if you're surrounded or have defenders on your heels, you should probably avoid them and try dribbling right away. To avoid a tackle, even a split second can make a difference, so don't waste an opportunity to gain yards looking for a spin dribble if it's not necessary
Step 4. Feint in one direction
As you approach the defender, observe him - he should try to read and mimic your movements as you lower and move sideways. When it seems to be following your movements, pretend you have decided on a running direction. Take a quick step forward in that direction and move your chest and hips in the same direction. The defender should fall into the feint by stepping in the direction you are feinting.
Don't sink the feint too far - the success of the feint depends on your ability to transition from feinting to moving in the opposite direction at maximum speed
Step 5. Quickly switch to the other direction and run
When your defender moves to block your run in one direction, overtake him by circling him in the opposite direction at maximum speed so that he does not have time to react and correct the mistake. Use the foot on which you load your weight to push in the opposite direction and move diagonally and forward away from the defender. As soon as you do, start sprinting, because the defender will recognize the mistake as soon as you start moving and will try to recover.
Don't forget to keep your head up and start looking for more oncoming defenders as soon as you get past the first one. Even if you've gotten past the men of the defense line and linebackers, you'll still have to worry about safeties, so don't let your guard down
Step 6. Walk around the defender if he runs straight towards you
When you start a feint trying to confuse the defender, you always run the risk of not fooling the defender, who will run straight at you. In this case, you will have to react quickly to avoid the tackle. Watch out for the defender as he approaches - if he doesn't show signs of slowing down to follow your movements, quickly pick a side direction and follow it. Point your foot opposite the direction of travel and push sideways to use it as a pivot and propel yourself forward.
- Assuming a defender is heading towards you at maximum speed, if you sprint sideways it will be difficult for him to react. Since it has great forward inertia, the amount of force needed to slow down and change direction will be greater than it will take you to overtake it sideways.
- As soon as the defender is out of range, he starts running towards the goal line again. Always pay attention to the position of the other defenders, so that you can react as quickly as possible.
Step 7. Don't waste time
To dribble in football, time is of the essence. When you have the ball, the defense's goal is to keep you from running to the goal, so don't expect defenders to wait for you to complete a slow feint. Quick and effective dribbles are always better than slower, more flashy ones, so try to make only short, "cheap" moves and make sure you sprint at top speed once you get around the defender.
A mistake that beginners often make when trying to learn to dribble is spending too much time on feints. While they are very useful for confusing defenders, every moment spent on these moves gives the defenders behind you and to the sides a chance to catch up
Part 2 of 3: Learning Variants of Dribbling
Step 1. Try a turn
A common addition to the simple change of direction is the turn. By circling around the defender, instead of just running around him, you can better hide your direction of movement and make tackling more difficult. These reasons make the tack a useful move when a defender is already too close. However, keep in mind that the tack can end up confusing you, so it is very important to make a mental note of the position of the defenders before attempting it, to avoid a surprise tackle during the tack.
To initiate a turn, approach the defender as for a normal change of direction. As soon as you start the feint, take note of the position of the other defenders. When you get the defender to move in one direction, quickly push towards the other as you make a 360 turnor. Move diagonally past the defender as you rotate and start sprinting towards the goal line and study the position of the defenders as soon as you are facing forward.
Step 2. Try the "stiff arm"
What does "football" evoke more than a burly ball carrier who repels fierce defenders with his mighty arms? The stiff arm is a very important technique for ball carriers looking to keep defenders at a distance. The idea behind this move is to use one arm to physically push the defender away and make the tackle difficult or impossible. With a well executed stiff arm, a short gain can become a big play or even a touchdown, so it's a fundamental technique for ball carriers. Note that in some minor leagues (particularly youth and non-contact leagues), the stiff arm may be prohibited, so ask your manager before using it in a match.
- To perform a stiff arm dribble, run towards the goal line as you normally would until you encounter a defender. A normal change of direction begins, then goes around the defender (preferably keeping the ball on the outside). Extend your arm towards the defender with the palm up and push to keep him away or even drop him.
- Point the stiff arm towards the defender's breastplate, towards the backs, or towards the top of the helmet (not on the mask). Do not grab parts of the opponent's equipment when stiff arm, especially his mask, as this is a foul and you will receive a penalty.
Step 3. Try to jump back
The goal of many simple feints is to get around the defender and run to the halfway line as quickly and efficiently as possible. However, experienced players use every available opening, even if it means moving back. If a defender lunges at you with his head down and you are able to react quickly enough, try stepping or jumping backwards so that he loses his balance and falls forward. Once the defender is out of balance or on the ground, he should no longer give you problems - just run around him and continue towards the goal line.
- To dodge backwards, start by approaching the defender as you normally would. If he lunges directly at you and you have time to react, take short steps back (or a jump), making sure you are not within his reach. As soon as it seems out of balance or starts to fall, take the opportunity and get over it.
- Be careful to move back when you have the ball. While this movement can be helpful in avoiding tackles, ultimately your goal is to get back up the court, so start running forward or sideways as soon as you can to avoid losing yards. Also remember that defenders can retrieve from behind you (especially if you have already gained a lot of yards).
Step 4. Use blockers if available
It is important to remember that you are not alone when running around the field. Indeed, the whole task of the attack is to prevent the ball carrier from being tackled. If you have one or more blockers close to you while running, use them to your advantage. Try to dribble the defenders in order to place a blocker between you and them. Your blocker will be able to slow down or even knock down the defender altogether, making your task of advancing the ball much easier.
For example, let's say you have the ball and are running, with a frontline man on the left, and you see a defender approaching in front of you. If you are going to try to fake in this situation, your best bet is to do it to the right, then go to the left, behind your lineman. This way, you will place the lineman between you and the defender. Likely, he will be able to react to the situation quickly and offer you a fundamental block, but even if he doesn't, he could slow down the defender and force him to go around him
Part 3 of 3: Improve Your Dribbling Skills
Step 1. Train to increase your strength
Strength is important for all roles in football, but for ball carriers who want to dribble defenders, it is absolutely essential. The physicality of a ball carrier determines the effectiveness of his dribbles - the stronger you are, the more explosive you will be when changing direction, the better your stiff arms and the better your ability to resist tackles. For this, strength training is essential for becoming a great ball carrier.
- Running backs, who are often responsible for carrying the ball and consequently have many opportunities to dribble the defenders, often follow a training program that includes many core and lower body exercises, such as squats, deadlifts, abs and hip exercises. Additionally, shoulder and chest exercises can improve your stiff arm and tackle resistance.
- As with all strength training, it is essential to follow the right form and technique during football training to avoid injury. Make sure you are familiar with all the techniques to use in the exercises before trying them, then start with light weights until you have mastered them. If you have the chance, consult a coach and ask for advice.
Step 2. Train to increase your speed
Speed and agility are important not only for performing quick feints, but also for successfully completing games and advancing the ball after dribbling. The faster you go, the farther you will go before having to overtake a defender and the better you will be able to capitalize on defensive mistakes. Increase speed with focused and intelligent workouts.
- To improve speed and agility, integrate sprints into your training. Try the following simple exercise. Start by sprinting 10m, reversing direction, and sprinting another 10m at full speed. Answer for 30 seconds, then sprint for 20m, turn around and sprint back. Rest again for 30 seconds, then repeat for 30, 40, and 50, resting for 30 seconds between shots.
- A great way to judge your improvements is to time yourself. By using a stopwatch you can work hard to reduce your personal best by a few seconds.
Step 3. Improve your reflexes
In the case of a major running game, the ball carrier's reaction speed can be the difference between a yard loss, a small gain, or a touchdown run. Faking against an experienced defender requires you to read subtle signs of your opponent's body language, judge his intentions, and get around him before he has a chance to react, all often, in less than a second. The better your reflexes are, the shorter your reaction time will be and this will give you a big advantage.
- A great way to improve your reflexes is to practice trying to dribble past an experienced defender. For example, you could stand in front of a friend on the field and try to pass him without being touched. This allows you to practice reading your opponent, become familiar with various feints and test your reflexes.
- For even more practice, try playing against two or more friends spread out across the pitch.
Step 4. Learn to find the weak points in the defense
A runner should never try to get around or overtake a defender if he can exploit an open course. Most running games are designed to punch holes in the defense and give runners easy to follow running paths. If possible, try to exploit these holes. The best runners always try to exploit the holes in the defense, especially after a dribble, when the disposition of the defenders may have changed.
- To notice the holes in the defense, you will need to keep your head up and your eyes on the field in front of you as you run. Awareness of what is happening on the pitch is important for all football players, especially those who have to move the ball forward.
- It can be useful to analyze the videos of your matches with the guidance of an experienced player or a manager. Studying the action from a better perspective allows you to see how holes in defense are formed and how attackers exploit them with the right strategies.
Step 5. Study the greats
In football there is no shortage of models to follow when it comes to dribbling. Study the footwork of your favorite running backs and quarterbacks to see examples of strength and agility at the highest level. Plus, watching professional football players can introduce you to new strategies and techniques for you to try. Below you will find the names of some of the best players of all time when it comes to agility:
- Walter Payton: Nicknamed "Sweetness" for the way he seemed to effortlessly dance around the court, Payton is considered by some to be the greatest running back of all time. Payton's speed and agility are legendary, and helped him reach the NFL record for yard runs: 21, 803.
- Marcus Allen: Considered one of the best running backs for short runs, Allen achieved fame with a record-breaking 74-yard run in Super Bowl XVIII that started with fantastic dribbling.
- Jim Brown: Brown, who played in the late 1950s and early 1960s, is now regarded as one of the greatest players in football history. Thanks to his extraordinary talent and physicality, Brown was a force capable of turning the tide of a game. When he decided to dribble past his opponents instead of just knocking them down, he usually left them to bite the dust.
- Some of the best dribblers in football are players of the modern era. Players such as Reggie Bush, Adrian Peterson, Marshawn Lynch and many others have made a name for themselves for their exceptional college and professional racing skills.
Advice
- Just take a step or two to fake it. If you keep dancing from side to side, the defenders will catch up easily.
- Feint in speed. Don't take too long. Make one smooth motion.
- Make sure you stay low and balance throughout the movement.
- Look in the opposite direction to where you want to run to confuse the defender.
- In some cases it is better not to seek dribbling (especially behind the scrimmage line), it is better to punch a hole in the defense and try to exploit it.
Warnings
- Start moving when there is enough space between you and the defender to avoid the tackle.
- Don't cheer too much, or you may get a penalty.
