Juke drill
Why it works
A young runner usually jukes by slowing down and turning the whole body, which gives the defender time to close. Crossing one foot behind the other opens the hips while the chest stays pointed downfield, so the speed survives the move. The cones groove it on both sides before the defender turns it into a read.
Run it
10 MINThree trips down the line each, then three live reps each, rotating who defends. Ten minutes, and stop sooner if the sprint through the last cone turns into a jog.
Say this
“Chest stays downfield.”
The hips open and the shoulders do not, which is what carries the speed through the move.
“Foot behind, then go.”
This is a half carioca: the foot on the side you are leaving crosses behind the other leg, and that one step opens the hips.
“Sprint out of it.”
The move only makes room. The burst in the next two strides is what gains the yards.
“Go away from the step.”
This turns a pattern into a read, which is the only version that works on a Saturday.
Good looks like
- From the far cone you can see the runner's chest all the way through the move.
- The foot crosses behind at every cone, and the move looks the same going left as going right.
- The runner stays low and is faster in the two strides after the move than in the two before it.
- In the live lane the move starts after the defender steps, never before.
The mistakes
Turning the whole body sideways, which kills the speed and gives the defender the angle. Stand at the far cone and have the runner show you their chest the whole way.
Say: “Chest stays downfield.”
Crossing in front, or taking a big step that stands the runner up. Walk it until the foot goes behind every time, then speed it up.
Say: “Foot behind, then go.”
Admiring the move and coasting to the next cone. The rep does not count unless the runner sprints through the last cone.
Say: “Sprint out of it.”
Moving before the defender does, or guessing a side from the start. Have the defender wait until the runner is a couple of yards away, so an early move runs straight into them.
Say: “Go away from the step.”
Walk it, then jog it, with only three cones. Keep the defender out until the foot goes behind on both sides.
Carry a football and make the defender live: after the step, they chase and try to pull the flag or make a two-hand touch before the far cone.