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Antonio Cromartie Defensive Explosion!

Get quick on your feet with these defensive back drills.

Antonio Cromartie Defensive Explosion!

Workout 1: Jump Ball

Antonio Cromartie's Workout 1: Jump Ball
  • Workout 1: Jump Ball
  • Workout 2: Five-Cone Reaction Jump Drill
  • Workout 3: Tire Pull
  • Tips from Antonio
  • NFL Up! with Antonio Cromartie
Defensive backs need to react quickly to the snap. Jump ball drills help players boost reaction time, teaching players to use their feet more.


1. Player 1: Move side to side with a medicine ball keeping your partner on their feet. Try to juke your opponent, then throw the medicine ball in the air.
2. Player 2: Jump up and get the ball.
3. Player 2: Slam the ball down, immediately drop your hips and be ready for the next rep.
4. Switch sides and repeat

Reps Three to five sets per player
View step-by-step slideshowTagsFootwork, Lower Body