The Secret to Elite Footwork? It’s Above the Waist

Hey Defender of the Airways,

When the offseason hits, the evaluation of the season begins. If you are a high-quality player, you’re going to cut up the film, watch your reps, and take a hard look at where you need to improve.

For most defensive backs, those improvements usually center around footwork. However, what most DBs fail to notice is how their upper body dictates exactly what their feet can—and can't—do.

The "Backpack" Effect

Many athletes encounter "glitches" in their footwork that they desperately want to fix—like a triple-tap out of a backpedal or rounding out of breaks. Often, thousands of ladder reps do nothing to solve the problem.

The reason? The source lies above the waist. Think of it this way: If you ran a race wearing a backpack loaded with 90 lbs of plates, you wouldn't run your best. If you hung that same bag off just your right shoulder and tried to break hard to your left, you'd stumble. Weight distribution is everything.

Physics vs. The Field

In your drill work this offseason, focus on where your weight is distributed as you move:

• The Backpedal: There is a reason I preach keeping your nose over your toes. Having your weight forward allows you to explode out of your break. Leaning back in your pedal while expecting to come forward fast defies the laws of physics.

• The Weave: We weave to stay square because we might have to break in either direction. If you lean your upper body to the right while weaving right, trying to suddenly open up to the left becomes a slow, stressful event.

Balance the Load

Balance your weight and let your feet move you. Leaning is like putting on that heavy backpack—it creates a movement problem. This is especially true for linebackers and bigger safeties carrying a lot of muscle up top. Placing that weight in the right spot is the only way to make your feet move the way you want them to.

Ready to see this in action? In the All Eyes DB Camp Member's Area, I have exclusive film sessions showing you exactly how elite DBs keep their "backpack" balanced to stay explosive.

Thanks for Reading!

I hope this issue gave you valuable insights to improve your defensive back game. Remember, success on the field starts with mastering the fundamentals and staying committed to your craft.

Have questions or topics you’d like me to cover? Reply to this email or connect with me on social media—I’d love to hear from you!

Stay sharp, keep grinding, and always keep your eyes on the ball.

Chad Wilson
Founder, All Eyes DB Camp
@alleyesdbcamp on Instagram