By Abigail Gannaban · Last updated October 30, 2026
Defensive backs get their hands on passes and still drop the interception. The fix is a drill that trains the whole sequence, from backpedal to plant to catching the ball at its highest point, and the zone break drill does that. Here's the drill as the Youth Football Coaches Association teaches it, a solo version on The Varsity Multi Sport Ball Rebounder, which works as a football ball rebounder for catching reps, and what a rebound net can't replace.
What is the zone break drill?
The zone break drill is a defensive back drill, credited to the Youth Football Coaches Association, that trains the read, the break and the interception in one rep. A coach plays quarterback 15 yards in front of the DB, with a stationary receiver on each hash. The DB backpedals during the drop, reads the QB's eyes and shoulders, then plants, drives, intercepts, tucks the ball and sprints past the quarterback. The coaching points ask for no false steps and a two-handed catch at the ball's highest point.
Why does a defensive back have to attack the ball?
A defensive back has to attack the ball because the player who gets there first usually makes the catch. Greg Colby's Football: Steps to Success (Human Kinetics) explains that defenders already face the throw, so the difference from receiving is how they move to it: drive toward the line of scrimmage to meet a level ball, and time the jump to take a high ball at its peak. A defender who stops and waits lets the receiver step in front. The drill builds the opposite habit, so every catch happens while moving forward.
How do you run the zone break drill alone on a ball rebounder?
Your own throw replaces the quarterback's release:
- Stand about 8 yards from the Varsity in your DB stance with a football (our suggested distance; the team drill uses 15).
- Backpedal three to five steps, staying low with your eyes up.
- Settle and throw the ball into the upper half of the net.
- Plant, drive toward the net, and catch the return with both hands at its highest point.
- Tuck the ball and sprint past the rebounder to finish the rep.
Set the screen position and tilt so returns come back high enough that you have to reach for them.
| Reps | Distance | Rebounder and screen | Skill trained | Source |
|---|---|---|---|---|
| Sets of 5 (our suggestion) | About 8 yards (our suggestion) | Varsity, screen set for high returns | Plant, drive, high-point catch, tuck | YFCA via ACTIVE.com; Colby |
What does the solo version train, and what does it miss?
The solo version trains the second half of the drill and misses the read. Plant, drive, two-hand catch and tuck all happen on every rep, and the Varsity's 5' x 5' net frame (5 ft x 5 ft = 25 sq ft) gives your own throws a target you'll hit from 8 yards. What no net replaces is the cue: in the team drill, the break comes from the quarterback's eyes and shoulders. Use the solo version for volume, then run the full drill with a coach throwing so the read and the break stay linked. All Ball Pro makes steel-frame, multi-sport ball rebounders, also called rebound nets, for lacrosse, soccer, baseball, softball and basketball, and the same Varsity serves receivers working on bad-ball catches.
Frequently asked questions
Can a defensive back practice interceptions alone?
Yes, for the plant, drive and catch. Throwing into a ball rebounder and attacking the return trains catching the ball at its highest point while moving forward, but reading a quarterback still needs a live passer.
How is a DB interception drill different from a receiver catching drill?
The hands are the same, but the path to the ball isn't. A defender usually faces the throw and has to drive forward to take the ball before the receiver can step in front of him.
What does catching the ball at its highest point mean?
It means timing your jump so you catch the pass as high as you can reach, before it drops to the receiver. Defenders who wait for the ball to come down give the receiver the first chance at it.
Which rebounder works for solo DB drills?
The Varsity works well for solo DB reps because its 5' x 5' net frame gives your own throws a 25 sq ft target. If you share the net with receivers, a larger frame like the Elite XL takes more varied throws.
Backpedal, plant, drive, catch it high, tuck: run that sequence alone until it's automatic, then add the read with a coach. See The Varsity Multi Sport Ball Rebounder for full specs.