In the high-stakes world of football, running backs (RBs) are the Swiss Army knives of the offense. They must explode through holes with brute force, change direction like a cheetah evading a predator, catch passes with the soft hands of a wide receiver, and absorb hits that would sideline lesser athletes. But even the most naturally gifted RBs can’t reach their full potential without the right training—and the right equipment. This isn’t about loading up on flashy gear; it’s about selecting tools that target the specific skills that make great RBs elite. Let’s break down the essential football training equipment for running backs, why each piece matters, and how to use it to turn average plays into game-changing moments.
1. Resistance Bands: Build Explosive Power (The Foundation of Every Great RB)
If there’s one non-negotiable piece of equipment for running backs, it’s resistance bands. Explosiveness is the lifeblood of a top RB—whether it’s bursting through a gap between guards, accelerating past a linebacker, or jumping over a tackle. Resistance bands don’t just build muscle; they teach your body to generate force quickly, which is exactly what you need when the ball is snapped.
The beauty of resistance bands lies in their versatility. For lower-body explosiveness, try banded squats: anchor the band around your knees and a stable object behind you, then perform squats with controlled depth. This targets your quads, glutes, and hamstrings—your “power trio” for pushing through contact. For lateral explosiveness (critical for evading tacklers), banded lateral shuffles are a game-changer: attach the band to your waist and a partner or anchor point, then shuffle side to side, focusing on quick, low steps. You’ll notice a difference in how quickly you can cut left or right without losing speed.
Pro tip: Opt for a set of bands with varying resistance levels (light, medium, heavy). Use lighter bands for high-rep speed drills and heavier bands for low-rep power exercises. And don’t forget upper-body work—banded rows and shoulder presses build the core stability needed to stay upright when a defensive lineman hits you from the side.
2. Agility Ladders & Cone Drills: Master Change of Direction (Avoid Tacklers Like They’re Static)
A running back who can’t change direction is just a target. Defenders study tendencies, so the ability to stop on a dime, reverse course, or weave through a crowd is what separates 5-yard gains from 50-yard touchdowns. That’s where agility ladders and cones come in—they’re the most effective tools for refining footwork, coordination, and reaction time.
Agility ladders are perfect for building quick, precise foot placement. Start with basic drills like the “in-and-out”: step into each rung with one foot, then the other, keeping your knees bent and chest up. As you progress, try the “lateral shuffle through rungs” or “high knees through the ladder” to mimic game-time movements. The key here is to focus on speed without sacrificing form—slower, controlled reps that build muscle memory are better than rushing through and tripping over rungs.
Cones, on the other hand, let you simulate real-game scenarios. Set up a zig-zag pattern (10 yards long, cones 3 yards apart) for the “cone drill”—a staple in NFL combine training. Sprint to the first cone, plant your outside foot, and cut sharply to the next cone. This drill teaches you to maintain balance while changing direction, which is crucial when a linebacker is closing in. For more advanced training, add a partner to toss you a ball mid-drill—this combines agility with ball security, a double win for RBs.
Pro tip: Mix in “reaction drills” with cones. Have a coach or partner call out a direction (left, right, forward) as you stand at the starting line, then sprint to the corresponding cone. This trains your brain to react quickly to unexpected moves—just like in a real game, where defenders don’t always move as planned.
3. Medicine Balls: Train for Contact (Stay on Your Feet When the Hit Comes)
Running backs get hit on almost every play. The difference between a 3-yard gain and a fumble is often how well you can absorb contact and keep moving. Medicine balls are ideal for this—they build functional strength, core stability, and the ability to generate force even when your body is off-balance.
One of the best medicine ball drills for RBs is the “rotational throw.” Stand sideways to a wall, hold a 10–12 pound medicine ball at chest level, and rotate your torso to throw the ball into the wall. Catch it on the rebound and repeat. This targets your obliques and lower back—muscles that keep you upright when a defender hits you from the side. Another essential drill is the “squat to overhead throw”: hold the ball at chest level, squat down, then explode up and throw the ball overhead. This mimics the motion of pushing through a tackle and extending for extra yards.
Don’t overlook weighted carries with a medicine ball, either. Hold a medicine ball against your chest (like you’re carrying a football) and sprint 20 yards. This builds the arm and core strength needed to protect the ball from defenders trying to strip it. Start with a lighter ball (8–10 pounds) and gradually increase weight as you get stronger.
4. Football-Specific Training Balls: Hone Ball Security (The #1 Rule for RBs)
You can be the fastest, strongest RB on the field, but if you fumble, none of that matters. Ball security is non-negotiable, and regular footballs are great—but specialized training balls take your security to the next level. These balls are designed to challenge your grip, forcing you to focus on proper technique (elbows tight to your body, ball tucked into your ribs) at all times.
Two types of training balls are must-haves: weighted footballs and slick footballs. Weighted footballs (1.5–2 pounds, compared to a standard 1 pound) build grip strength and arm endurance. Practice carrying them during sprint drills, cone drills, and even while doing push-ups (hold the ball under your chest). The added weight forces you to squeeze the ball tighter, which becomes second nature when you switch back to a regular ball.
Slick footballs (made with a smooth, slippery material) teach you to rely on technique, not just grip. Use them for catch-and-carry drills: have a partner toss you the ball, and practice tucking it quickly while sprinting. You’ll learn to keep your elbows tight and the ball pressed against your body—habits that prevent fumbles when a defender slaps at your arms. For extra challenge, combine both: use a weighted, slick football during drills to build maximum security.
Pro tip: End every training session with 10 minutes of “fumble drills.” Have a partner tap or slap your arms while you carry the ball through cones. If you drop it, start over. This drill is humbling, but it’s the reason elite RBs like Saquon Barkley and Christian McCaffrey rarely fumble.
5. Weighted Vests: Boost Endurance & Strength (Play Strong for All 4 Quarters)
Running backs don’t just need short bursts of speed—they need to stay strong through four quarters of hitting, sprinting, and changing direction. Weighted vests are the secret weapon for building endurance and functional strength without sacrificing speed. Unlike heavy weights that can slow you down, weighted vests add resistance while keeping your body in a natural running position.
Start with a light vest (5–10 pounds) and use it during agility drills, sprints, and even bodyweight exercises like squats and lunges. As you build endurance, increase the weight (up to 20 pounds for advanced athletes). The key is to maintain proper form—slouching or leaning forward will negate the benefits and increase injury risk. Focus on keeping your chest up, shoulders back, and strides consistent.
Weighted vests are also great for hill sprints—a staple in RB training. Hill sprints build leg strength and cardiovascular endurance, and adding a vest amplifies the effect. Find a steep hill (10–15 yards long) and sprint up with the vest on, then walk down slowly to recover. Do 8–10 reps, and you’ll notice a difference in how fresh you feel in the fourth quarter.
6. Recovery Gear: Stay Healthy & Train Consistently (Elite RBs Don’t Miss Reps)
Training hard is important, but recovering hard is what keeps you on the field. Running backs put enormous stress on their knees, ankles, and hamstrings—so recovery gear isn’t a luxury; it’s a necessity. Two pieces of gear stand out: foam rollers and compression sleeves.
Foam rollers are essential for relieving muscle tightness (especially in the hamstrings and quads) and preventing injuries like pulled muscles. Spend 5–10 minutes after each training session rolling out your legs—focus on areas that feel tight, and hold pressure for 30 seconds at a time. This increases blood flow and helps your muscles recover faster, so you’re ready for the next workout.