Defensive Back: Stance is Key

The defensive backfield is the only defensive position on the team where your first movement will USUALLY be backward instead of forward. You must be able to move backward at the same speed the receiver has driven off the line. If you don't have a specific man to cover, you may have the luxury of adjusting your stance.

Your beginning stance - how you position yourself before the play begins - must allow you to explode into a backward run. Getting into a proper stance is one football skill that you can easily practice away from the field.

The stance you'll use as a DB will depend on the style of defense you coach is teaching both you and the team. Always make sure to understand exactly what your coach wants you to do on every play.

If playing on the outside as a corner, it's important to be disciplined when getting into your stance. Practice:

1. Standing up straight
2. Keeping your feet even and spread at hip-width
3. Stepping forward with your outside foot
4. Bringing your foot to a position in the center of your body directly under your nose
5. Turning your foot to the inside so that you can feel your weight on the outside edge of the foot

You should have enough weight on the front foot so that you can easily lift up the back foot. You're now in a position to use the larger muscles in the front of your lower leg instead of your toes only to push back when you start. With your foot in the proper position, lean forward with your shoulders and let your arms hang relaxed. You shoulders should be far enough forward so that they're slightly in front of your forward foot. Keep your shoulders even, back straight, and head and eyes up.

If you're playing as an inside defensive back, practice this same stance in case your opponent forces you into quick coverage. As a strong safety, you might want to stand more erect to give you a good view of the offensive backfield. Depending on your coverage, you can usually bring your outside foot straight up and not to the center of your body under your nose.

As a free safety, you have the freedom to line up with your feet even, spread comfortably. You can stand erect with only a slight forward lean. You need a good vision of the field.