Football Drills for SPEED & AGILITY with Superbowl Champion Willie McGinest | Autumn Fitness

What's up, everyone? Autumn. Here we are doing another edition of out of the Box Fitness. I have brought the great Willie McGinnis with me today. 15 year NFL vet, three time Super.

Bowl champ, two time All Pro post season sack leader.

All right, you got most of it.

You're doing pretty good.

We've got a fun little contest coming your way. You can win an autographed plio copy of the Fix as well as.

Where do I get the sign? Oh, there it is.

I got it. Autograph football by the great Willie McGinnis. See below. Use the hashtag and somebody's gonn. If you're gonna train from somebody, you might as well train with the best. Not everybody is an NFL player or wants to hit the field. But we all want a better body. How is this gonna change it up and give me better results?

We're gonna take everybody out of their natural form of training and bring them into my world, the football world of training.

I'm not gonna lie. I'm scared. But we're gonna have some fun while we do it. You ready?

Yeah, let's do this. Give me a high five.

I mean, come on, dude.

Drill one. Let's go.

First up, we're gonna hit the ladders. The first move, two feet. Make sure you use your arms and pump through, okay? So it's 1, 2, 1, 2, 1, 2.

And try to look up already without looking like a chicken.

There you go. Pump those arms. There you go. We'll do this one and go back just so we make sure we're warm, that we get everything warm.

There you go. So this is the second one. We call this the typewriter. We're just going one feet in, one foot out, and then you just speed it up. You speed it up, you get your feet warm and you come out of it. I see you doing is you're jumping up and down, right?

Okay.

So if somebody catches you in the air while you're playing, you're going airborne. So stay low. So you like here more like here so you can be able to explode out of it. Yeah.

There you go, there you go, there you go. We're gonna do a little ollie shuffle here. And this is still getting the legs working, but it's working our feet, getting our feet ready. You gotta move your feet in the football. You gotta go fast, right? Ollie shuffle. So we're here. Arms, feet, arms, feet, arms. They both hit in and out. Good, that's great. Got a little more coordination than I thought. Uh oh.

You know, right when you try to give Me?

A compliment? Why would I give you a compliment? You lose. But that's okay. We're gonna go back. We're gonna lead with the right foot this time. Okay? So we're here.

Good, good, good.

What's important in training when you're doing a lot of core work? Hips, Right? We're going to start with the left foot.

Okay.

And we're going to do hips. So we're going here. Make sure you flip your hips, turn your hips. Left foot, lead.

Left foot, right foot, left foot, right.

Foot, hip, face, straight. There you go.

So it hits here?

Yep. Here, Here. Perfect.

I knew you had rhythm, model.

You know, white girl got some rhythm.

There you go. You feel those hips? Yes. Good. So now we'll lead with the right. We'll do the right side. Same thing.

Same thing.

Nice. Nice. It burns a little bit, but it loosens up those hips.

It looks easier than it is now.

Are you a good dancer? You know, I'm a test. I'm going to see.

So on this one, don't make me look bad. It was my major in college.

We're going to see. It's like a salsa, right?

Okay.

So right foot in, left foot behind. Left foot in, right foot behind. So I'm going to go slow.

Okay.

I want to take you through a slow. So you here at slow? This slow. You here. You hear?

You better move faster. I'm coming for you.

There you go. There you go. I knew you was a good dancer.

How to boo, Ray.

Same thing. Going back. Now speed it up a little bit.

You like that one?

I like that one.

On the football field, a lot of things you have to do. You have to get into something, and when you see something happen, you gotta react and get out of it really quick.

Okay.

All right, we're only gonna go one time. Ready? In, out, in, out. In, out, out. In, out. In, out. In, out. Try to raise your head and see what's in front of you.

Nice.

Come on, big man.

We're going back and Because.

Let's go.

Oh, you want to go back?

Let's go.

A little challenge here.

Quads and booty.

Let's go. You got to move your. You got to move your feet a little bit faster because I might be coming for you. Nice. But we gonna shake them out on that one. We're gonna shake him out. That gets those quads warm, right?

Yeah. If you're watching our footwork, you really could technically do it in your living room.

You can.

Without a ladder.

You can.

If you're watching what the Patterns are you can still move, so you can still get all of this stuff in without actually having the setup.

And we actually only did, like, five exercises. I mean, there's like 15 to 20 of those things you can do, Right? Get a great workout in less than 15 minutes.

Yes.

Work up a sweat like we're doing, and work all different types of the body, which is great.

I love it. So, all right, what else you got?

Let's go to the cones. We'll do the cone drill. We're going to start moving through the traffic. We'll move you and Jamal, who we just bought in, a guy who doesn't play football, but he's athletic. So we're going to see if he can work his hips and move in and out of the cones. This is the traffic that we're trying to get through to get to the quarterback or get to the ball. Okay, I'm going to take you through the traffic.

Take me to the ready.

So the first one is, make sure you move your hips around. Around, and go. You're going way out here. That's no good. Okay, so you got to stay tight. You got to kind of like wrap around the cone. Wrap around the cone. Stay tight, stay tight. Flip your hips. You're not using your hips. There you go. Now get out. There you go. Jamal, you're not using your arms. Your arms will help your legs move, so you got to get on the ball of your feet. Okay. Just think about wrapping, wrapping, wrapping, wrapping. And then go. There you go, Autumn, drop your feet. Go. There you go.

All right, so now we're going to get a little exotic with it. We're going to move the cones. So now we're going to run through the same thing, and we're going to use our hips. Let me help you. I don't want to make it too close.

So the first one is you're going here. Get around the cone. Get around the cone. Get around the cone. And go. Like they always say, football is a game of inches. If you go outside the cone this much, the receiver can turn and catch the ball. It could be a touchdown. So you got to stay tight to the cone so you don't want to overextend and go way out here. Because now the running back is by you, right? So you want to keep everything tight. Doesn't matter which way you start. Start here. Find this cone. Find this cone. Find this cone.

Oh, you're in and out of everything.

Finish. You're gonna miss one. Now I'm 265, six five. So you should better get through this. Here, here, here. Oh, I missed one. Yeah, you gotta go to it. I missed one. Just look at your next cone and flip your hip. Show them how to do it, Autumn. Nice. Yeah, there you go. Nice. There you go. Stay tight, stay tight. There you go. Come on, Jamal. Come on. You got to go through it. You got to make it happen. Stay tight, stay tight, stay tight.

You see how a guy who is not really used to doing certain things can be great in the gym, doing circuit training, doing weight training. But when you bring them out and you do a different type of training, like a football training, this is simple cone drills. We don't have any weights. We don't have anything. We're just using our bodies, trying to get our bodies under control. And in any sport, you got to be able to control your body at all times. Absolutely. So this is a good drill. To lose control or get control shows.

You where your imbalances and your weaknesses are.

There you go. And we work on that, and we work on it.

What else you got?

So the box drill is what we do in football, maybe 8th 85% of the time. If you play defense, which I did, you have to react to what you see on the commands. Now, remember, when you bring me forward, it's a sprint. When you send me back, it's a back pedal. And if you send me to a side, it's a shuffle.

Okay.

Are you ready?

Are you?

I am ready.

I got the command.

You do have the command. You're in control. So we're gonna start. I'm gonna start with high knees.

Oh, okay.

Okay. Go.

Three, two, one.

Oh.

Oh. You're not even paying attention.

You stepped on a cone.

I did. So I just showed you how tough it is. So what do I have to do if I messed up?

You gotta start all over.

I gotta start over. Make sure you give me those commands before I get there.

Oh, was I a little blow on it?

Yeah, just a little bit. Here we go, baby.

1.

Ah.

You get the gist of it, right?

I got it.

So now I'm gonna do you four commands. Okay, you ready?

Yes.

Sprint. One. Back pedal. Yeah. Shuffle, sprint. Perfect. Good job, Autumn. Good job, Jamal. Yeah, you got to get in there. You got to get in there. So I'm gonna let Autumn take you through it.

Here we go.

Three, two.

Side, shuffle, forward. Sprint side, shuffle angle. The more you have to think about what you're doing, the more calories you're going to burn, because the more muscles that are going to fire so when you get out of your comfort zone, you know, we all can get in the gym and bench press and have a full conversation, because our bodies know that you come out here and start doing this, and your brain is just firing, firing. So automatic bigger calorie burn.

When you're playing any type of sport, you're going to have somebody always tugging on you and grabbing on you. So you always got a lineman or a running back or somebody. So what I'm going to do now is I'm going to add a little bit of resistance with a rope. So that's going to be your resistance belt, and you can gauge it and pull it tight. And I'm going to hold the handle. Okay. So, Adam, I'm going to apply this pressure, and I want you to dig, and I want you to feel it. Pump those arms, get those knees up, and drive. All right? And then you're going to feel me let loose, and that's when you're gonna take off. There you go. Ready?

Three, two, one.

Drive, drive, drive, drive. Little explosion coming out of it. Yeah, that's perfect. I mean, you did a great job. So the one thing you want to get from it is right now, you're digging and you're working those quads. Working those quads. And the prize is when I let it go. So your fast twitch kicks in and you explode out. If anything, it's just like being on a block or pushing a bag or resisting, whatever. You have sleds, and you're pushing those sleds, and you finally break loose, and you get away. Strollers. You're pushing that stroller, Whatever it is you're training with, whatever prop you have, and then you just come out of it. So you can use almost anything.

All right, last drill of the day. L drills.

Yes.

Jamal's gonna start us off. We're gonna work our way back. We get to the very end, we're sprinting forward.

Are we racing? Is this a competition?

Yeah.

So this is a competition.

Yeah.

Okay. Just make sure you hold your technique throughout the whole drill until the end.

Okay, let's do this.

And I'm gonna show you who's ball.

Okay.

Ready? Yep.

Yep.

Go left. Back.

Go. Let's go. Come on, Autumn. Come on.

Get him, get him.

You know, I'm being a gentleman, so since she's the host of the show.

And she's the boss, she let me win.

We had to let her win, but she did a great job. Real high. There you go. Good work. Way to finish.

Nice and done, Guy.

Yeah.

I gave that one everything I had. I'm not a sprinter.

When you take somebody out of their element, you work harder, like you mentioned earlier, and you burn a lot more because your body is shot. It's not used to it. You're bent over like us right now. Because I haven't done these in a long time.

I'm gonna get them at the gym. Next time I see him, just wait. That was awesome.

Yes. Absolutely.

Kicked my butt. How'd you feel?

I felt good. Definitely a different workout.

Yeah.

I'm a basketball player at heart, but this is definitely a workout that I want to start including in my workouts. Did a great job.

Appreciate it. You guys coming out. Let me play with the big boys. Thank you for tuning in. Let me know what you think. Be sure to subscribe. You'll get two new videos from me every week. I'll see you guys next time.

Bye. This is the best part.

You get to hug me.

I get to hug you.

Oh, thank you, thank you, thank you.

See how great this is?

Look at her feet off the ground, and they're pointed.

Yay.

Thank you for joining me. That was a lot of fun.

You're welcome. Thanks for having me.

Of course.