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Position program · 5-day cycle

Running-
Back. /RB

Bijan Robinson track22 drillsBeginner → elite
Program at a glance
Cycle length5 days
Total drills22
Daily session60–90 min
EquipmentCones, balls
Athletes training4,218
The overview

Elite running backs see blocks develop before the hole opens. The best in the NFL operate with a 0.2–0.3s press-and-burst timing — pressing the hole to freeze linebackers, then accelerating through the gap.

BR
Bijan Robinson
RB · Atlanta Falcons
North-south vision — attacks the designed gap first, only bouncing when the hole is closed.
Route running as a receiver — runs crisp stems and creates separation like a slot receiver.
Pass protection punch-step footwork to wall off blitzers.

Targets to hit

5 metrics · pro benchmarks
01 · Press
0.2–0.3s freeze
Press the hole before bursting — freeze LBs before they can react.
02 · Contact
Break 2 tackles / 10
Break at least 2 tackles per 10 carries in live practice.
03 · Protection
90%+ blitz pickup
Correct blitz ID and protection assignment on 90%+ of snaps.
04 · Receiving
70%+ catch rate
Screen passes and check-downs — 70%+ catch rate in practice.
05 · Security
Zero fumbles
Zero fumbles in all live drill sessions.

The week

Day 01
Footwork & mechanics
Press timing, cut precision, and burst.
01
Press drill: hit bag at LOS, freeze 0.3s, burst through.15 reps
02
Plant-and-go cone: 5-yard approach, 90° cut, 5-yard burst.20 reps
03
Jump cut drill: lateral cut off either foot at full speed.10 reps each side
04
Stutter-step into burst: simulate freezing a LB.10 reps
Day 02
Position-specific drills
Ball security, receiving, and protection.
05
Ball security: 3 contact points drill — gauntlet.100 reps
06
Screen pass drill: align in backfield, release to flat, catch, and run.20 reps
07
Blitz pick-up: identify 3 blitz types and execute correct protection.15 reps
08
One-cut zone run: find the correct gap off zone blocking scheme.15 reps
Day 03
Film study & reads
Vision, scheme recognition, press-and-burst timing.
09
Watch 10 Robinson runs: identify how he presses before bursting.10 plays · annotated
10
Zone vs gap schemes: identify where the backside cutback opens.30 min
11
Own-footage review: identify 2 runs where you cut too early.Full game
12
Mental reps: visualize 5 runs with full press-and-burst timing.5 reps
Day 04
Speed & conditioning
Explosion, lateral quickness, and endurance.
13
Pro agility (5-10-5).6 reps
14
Box jump (first-step explosion).4 sets · 5 reps
15
Band-resisted sprint.10 yards × 8
16
700s conditioning: 100-yard sprint, 90s rest — simulates 4th quarter.7 reps
Day 05
Live reps & competition
Full-speed execution with contact.
17
Inside run drill: zone carries vs full defense — grade on vision.10 reps
18
Third-down package: pass route + protection assignment.10 plays
19
Red zone carries: physical downhill run into goal line.10 reps
20
Punt return simulation: field the kick and find seam through coverage.5 reps
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