How to Juke in Football

Try a spin move. One common addition that ball carriers make to the basic "fake one way, go the other way" juke is a quick spin. Spinning around a defender, rather than simply running around him, can make your intended direction of motion less obvious and can also make you trickier to grab hold of, making this move a good choice for when your defender is already too close for comfort. However, spinning can also disorient you, so it's extra important to take mental note of the defenders' positions before you do this move to avoid a surprise tackle during (or right after) your spin.

• To start a spin juke, approach your defender as you would for a normal "fake out" juke. As you start to fake your defender out, make a quick note of where the other defenders are. When you get your defender to over-commit to one direction, quickly push off to the other side while simultaneously turning a fast 360^o. Move diagonally around the defender as you spin and start sprinting upfield and scanning for defenders as soon as you're facing forward again.

Try a stiff arm. What's more stereotypically "football" than a beefy ball carrier effortlessly batting troublesome defenders away with a powerful stiff arm? Stiff arms (sometimes called "stiff arm fends") are valuable tools for ball carriers looking to keep defenders at arm's length. The basic idea of a stiff arm is to use one arm to physically push the defender away and make a tackle difficult or impossible. With a well-placed stiff arm, a short gain can become a major play or even a touchdown, so frequent ball carriers are wise to learn this move. Note that in some minor leagues (especially youth leagues and flag leagues), stiff arms may be prohibited, so ask your coach before using one in a game.

• To perform a juke with a stiff arm, run upfield as you normally would until you encounter a defender. Begin a normal "fake out", then move around the defender (preferably so that the arm which isn't carrying the ball is on the same side as the defender). Extend your arm straight toward the defender with your palm upward and outstretched and use a pushing motion (not a striking motion) to keep the defender away or even knock him over.
• Deliver stiff arms to a defender's chest pad, his shoulder pads, or the top of his helmet (not his face mask).^[3] Don't grab any part of the opponent's gear when performing a stiff arm, especially his face mask, as this can be interpreted as a foul and earn you a penalty.

Try jumping backwards. The goal of many basic jukes is to get you around the defender and running upfield as quickly and efficiently as possible. However, expert ball handlers use every opening available to them, even when it means moving backward. If a defender lunges at you from head-on and you're able to react quickly enough, try quickly stepping or hopping backwards so that he loses his balance or falls forward. Once he's off-balance or on the ground, he should present no problem — simply run around him and continue upfield.

• To juke backwards, start by approaching your defender as you normally would. If he lunges directly at you and you have time to react, take a few quick steps (or jump) backward, making sure to keep out of his reach. As soon as he appears off-balance or starts falling over, take the opportunity to cut around him and run upfield.
• Be cautious about moving backwards when you have the ball. While some backward motion can be useful for evading tackles, ultimately, your goal is to move the ball up the field, so start running forward or to the side as soon as you get the chance to avoid losing yards. Also remember that defenders can come from behind you (especially if you've already gained substantial yards).

Use your blockers when available. It's important to remember that you're not alone when you're running the ball up the field. In fact, once you start running up the field, it's the entire offense's job to keep you from getting tackled. If you have one or more blockers near you while you're running with the ball, use them to your advantage. Try to juke around defenders so that you position a blocker between yourself and the defender. Your blocker may be able to slow the defender down or even take him out of the play entirely, making your job of advancing the ball that much easier.

• For instance, let's say you have the ball and you're running down the field with an offensive lineman to your left when you see a defender approaching you from directly ahead. If you attempt a juke in this situation, it would be smart to fake right, then go left behind your lineman. This way, you position the lineman between yourself and the defender. Hopefully, he will be able to react to the situation quickly and deliver a crucial block, but even if he doesn't, he may slow the defender down by forcing him to go around (or through) him.

Condition yourself for strength. Being explosive will be crucial. If you want to be able to juke you want to have fast feet. Which mean you should train with a agility ladder and, use a jump rope, and do jumping. Being explosive is very important because it is the ability of how fast you can reach a max speed or strength.

• Running backs, who are often responsible for running the ball up the field and thus get many opportunities to juke, often have a workout routine that includes plenty of core and lower body exercises, like squats, deadlifts, crunches, and hip exercises.^[4] In addition, shoulder and chest exercises can improve your ability to perform stiff arms and shake tackles.
• As with all forms of strength training,^[5] proper form and technique during football conditioning is vital for preventing injury in the workout room and on the gridiron. Be sure you understand all strength training exercise before you attempt them and start with low weights until you master proper technique. If you have one available to you, consult a trainer for advice if you're unsure of what to do.

Condition yourself for speed. Speed and agility are important not just for performing quick jukes but also for completing successful plays and moving the ball up the field after your juke. The faster you are, the further up the field you'll be able to get before you even need to juke and the quicker you'll be to capitalize on a defender's mistake when you're trying to get around him. Increase your speed on the field with a smart, speed-focused exercise regimen to become the best juker you can be.

• To improve their speed and agility, running backs often incorporate sprints into their exercise routines. As a simple sprinting exercise, try the "sprint ladder". Start out by sprinting 10 yards (9.1 m) down the field, turning, and sprinting 10 yards (9.1 m) back as fast as you can. Rest for 30 seconds, then sprint 20 yards (18.3 m), turn, and sprint back. Rest for 30 seconds again, then repeat for 30, 40, and 50 yards (45.7 m), resting for 30 seconds between each sprint.
• One great way to measure your improvement when doing speed training is to time yourself. Using a stopwatch to keep track of the time it takes you to complete your sprints lets you track your progress and can encourage you to push extra hard to shave seconds off of your record times.

Improve your reflexes. In the chaos of an important running play, the ball handler's reaction speed can be the difference between a loss of yards, a minor gain, and a touchdown run. Juking against a skilled defender requires you to read minor signs in your opponent's body language, judge his intentions, and get around him before he has a chance to react, sometimes all in less than a second. The sharper your reflexes are, the quicker you'll be able to react to your defender, which can give you a huge advantage.

• One great way to improve your juking reflexes is simply to practice juking against a reasonably experienced defender. For instance, you might try simply squaring off against a friend in an empty field and trying to run the ball past him without letting him touch you. Doing this lets you practice reading your opponent and getting familiar with various juking methods in addition to putting your fast-twitch reflexes to the test.
• For extra practice, try facing off against two or more friends lined up at different points down the field.

Learn to read openings. A ball carrier should never try to go around or through a defender when he has an equally open path that's unguarded. Most offensive running plays are designed to open up gaps (or "holes) in the defense's formation to give runners easy pathways to run for yards. Whenever possible, try to exploit these holes in the arrangement of the defensive players. The best runners are always looking for defensive holes to run through, especially after jukes, when the arrangement of defensive players may have shifted.

• To notice holes in the defense, you'll need to be sure to keep your head up and your eyes on the field ahead of you whenever you're running with the ball. Good situational awareness is important for any football player, especially one tasked with advancing the ball.
• It can also be helpful to go over game footage with the guidance of an experienced player or coach. Having a bird's eye view of the action during a game allows you see how defensive holes form and how offensive players can exploit them with proper strategy.