Welcome back to Defensive Back Workout for Safeties, part 2.

We’re going to finish-up the series by taking a look at some more drills that’ll help safeties get

Free safety Eric Weddle, of the San Diego Chargers. (ICON Sports)

better at some of the skills scouts look for when they’re evaluating players at the safety position.

Click the link below if you missed part one:

Defensive Back Workout for Safeties – Part 1

Disclaimer: If you’re injured, or have health issues, please consult with a doctor before doing any of this stuff. I, nor Get2TheLeague.com is responsible if you hurt yourself, or tear-up your mom’s house trying to do these drills.

Change of Direction

The video below introduces the 2-3-2-3 drill, which’ll help you with your lateral agility and quickness.

They’re using speed hurdles, but you should be able to find something (or make something) around the house that you can use instead.

Related: Combine Training – Training for the 3 Cone Drill

This drill, is designed to help you develop the lateral speed you’ll need to excel as a safety.

This drill reminds me of my db days back in college.  We used to do this one in individual period pretty often.  (courtesy networkofcoaches.com)

I really like the drills in this video.  Just watching these guys perform these drills makes it pretty obvious that they can help you change directions on a dime. (courtesy athletesbydesign.com)


Transition Speed

This one helps you develop quickness coming out of breaks


Former NFL cornerback Charles Dimry goes over the basics of the transition from the backpedal to turning and running with the receiver.


Related: What Everybody Ought to Know About Improving Football Speed


Loose Hips


Increasing the range of motion in your hips is crucial for safeties.  The drills in the video below can help you with that.

Related: Specific Stretches for Football that Can Give You an Advantage on the Field

You may look funny in the gym doing this one, but it works wonders on helping you get the flexibility in your hips that scouts want to see.  If you have an exercise ball at home, you can do this one at home as well, obviously.


This video gives you some additional stretches you can do to stretch out your hip flexor to increase your mobility in your hips.


Body Control


This ladder drill will help you with your body control.  You don’t need to buy a ladder, you could actually put some tape or chalk on the ground and get the same results.

These two videos give you two variations of assisted jump squats, one with two legs, and the other with one.


Ability to Read Keys

Tim Gardner explains how to read the play and your keys as a safety.



The plyometric drills in this video will help you with your explosion.


The exercises mentioned in How to Tackle Hard in Football will help you develop the explosion that scouts look for in safeties.

You should be able to do the first and last drills on the video below without equipment.

You need a sled for the second drill, but you might be able to put something together around the house or in the backyard that you can use instead if you don’t have access to one.


It’s often overlooked, but hip flexibility plays a huge part in developing explosion in your hips.

Increasing the range of motion in your hips is crucial.  The drills in the video below can help you with that.


Ability to Fight off Blockers

Unfortunately, this video/drill doesn’t have any sound, but it doesn’t need any.  It shows you proper technique for shedding blocks using the shrug technique.

Even though this video is about the hand battle between linebackers and o-linemen, the principles of what they’re talking about apply to safeties as well, when it comes to shedding blockers and getting to the ball carrier.


Shedding Blocks from playsportstv.com gives you the fundamentals of another technique you can use to shed blocks.

The video on that page is focused on linebackers, but the fundamentals apply to safeties as well.


Disclaimer #2: Again, I’m not a trainer, I just gathered a bunch of training materials that cover drills and exercises that can help you improve in the specific areas that NFL scouts tend to look for when analyzing safeties.
Also, keep in mind that there are tons of drills out there you can use to get better at these areas, however many of them require equipment, and I did my best to include those that needed little-to-no equipment.

Remember, the info only helps you if you use it, so get off your butt and make it happen!

Let’s go!

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