Build leg strength with workouts like squat jumps, elevated split squats, and lunge-and-sprint tire pulls. Boost your upper body strength with bench press workouts and explosive push-ups. Improve your footwork with exercises like the three-step cadence, zig-zag cutting drills, and various ladder drills. 1

Include exercises like box jumps, broad jumps, and single-leg bounds in your running back training program. Perform 2-3 sets of 8-10 reps for each exercise, with ample rest between sets.