Finally a website geared for defensive backs & coaches who want to learn the in's and out's of playing the toughest position in all of sports. Learn skills and drills taught by the pro's and top coaches everywhere!

Hi there, 

My name is Jaiya Figueras and I am the co-creator of The Complete Defensive Back along with 8 year NFL Cornerback Alex Molden. 

 I approached Alex at the beginning of 2011 and told him that I wanted to create the most in depth and informative site for DBs on the internet.

We both starred and  played in the secondary in the mid 1990s in one of the top ranked defenses in the country. Since then, Oregon has steadily been putting out DBs into the NFL regularly.  It has proven to be a great place to establish a foundation for DB play and we also boasted one of the top strength and conditioning programs in the country.

Having Alex Molden as a coach and mentor helped me almost 16 years ago when I was a freshman stepping on to the field in college. 

I personally saw Alex Molden run a 4.32 40 yard dash and jump 41.5 inches in the vertical when the NFL scouts came to test him at Oregon. 

Little did I know he would be the first corner drafted in the 1996 draft, an 8 year pro then retire to be one of the top strength and conditioning coaches in the country.

He travels all over the United States as a consultant, coach, and fitness expert on a weelky basis. The one thing I always admired about Alex was his willingness to study and become a student of the game. And he did it in all 3 areas. 

1. The study room

2. The field

3. The weight room

Im not saying this to brag about him or anything. I’m actually saying this so you know that he is qualified to tell you how to be fast, explosive, and complete as a defensive back. 

The contributions of having an 8 year NFL vet on this site is priceless just because you get an opportunity to rub elbows and ask questions from a proven expert.

This reason alone is enough to make you jump on board to this site.

When I was a freshman in high school, I never even had a conversation with a Varsity coach let alone an NFL football player.

Hi!

Alex Molden here…

Bottom line: If I had a resource like The Complete Defensive Back when I was at the Jr. high or high school level,  I would have been faster, more powerful, and 100x more confident when I stepped on the field.

This website will help you reach YOUR full potential!

Imagine you thought that you where doing everything you could do to prepare yourself to play at the next level and you found out that there where tremendous holes in your training program, nutrition, football IQ and even your mental toughness.

Would you try to fill in those holes or just stick your head in the sand and pretend that they weren’t there? 

I was that kid!

When I was 14 years old I realized that I wanted to focus on being the best football player I could possibly be.  

So I started reading different muscle magazines (this was in the late 80’s so there where no athletic performance magazines yet or not even an internet!) and I started lifting weights like body builders.  

I also started working on speed, so I ran 2 miles a day because I watched a t.v. show that showed Mike Tyson working out.

I ate whatever I could to try to put on muscle and I must have spent a small fortune on supplements.

I very rarely stretched and the only type of “core” work that I did where sit-ups (because of the muscle magazines of….the late 80’s).

Are you starting to see the “holes” yet? 

I didn’t find out about these holes until I made it to college! 

Knowing what I know now, I have come to the conclusion that I left A LOT on the table at high school. 

If you haven’t been following our other articles online, here are the 5 pillars of The Complete Defensive Back:

1. The First Pillar is Attitude:

How do you respond with getting beat for a touchdown off a deep bomb? How to you overcome the adversity of bad plays, games, and injuries? What is the attitude that you bring to the weight room and the field?

Football is a game of adjustments and the season is all about execution of the off season. Is the weight room a time to joke around and focus on things that don’t have to do with football? 

People can die and get seriously injured in the weight room.  Are your goals written down on paper and do you focus on them while you are training? 

In this section of our site, we have prepared:

• videos by a sports pschologist to help you plan and prepare for success
• articles of our own experience of going to meetings
• how to take notes
• what not to do when your going to meetings
• how the complete DB conducts themselves in meetinings
• the secret to playing consistently excellent
• how to mentally deal with injury
• how to make the most use out of your emotions and play within yourself.
• how to write down your goals
• how to visualize
• what not to visualize  

2. The Second Pillar is Recovery: 

There is no such thing as overtraining, only under recovery. 

Take into account the knowledge that players have in replenishing and resting their bodies with food, water, sleep, and “periodization” of workouts. 

Our programs reflect nature. Everyday is not hot and everyday is not cold. Everywhere is not mountainous and everywhere is not flat. 

Therefore, workouts should not be so predictable and always insanely intense. Your body will deflect it with mental burnout and injury.

Alex Molden and I both endured multiple injuries while we were in college ranging from:

• torn ACLs
• torn MCLs
• sports hernia
• broken leg
• reconstructive ankle and knee surgeries
• countless other injuries that have led us to add a recovery portion to our performance model which makes up The Complete Defensive Back:

This means we both rehabbed and came back from major setbacks so we know all of the stages of being on the top of the world and at the bottom.

We also cover:

• sports massage
• foam rolling
• medicine ball myofascial release
• flexibility and injury prevention
• the right supplements and foods to heal the fastest
• exercises to build your confidence when coming back from injury
• Rehab exercises for torn hamstrings, calves, and other common strains in football
• concussions and the right protocall
• much much more to make you The Complete Defensive Back!
• What not to do when rehabing
• The most common mistakes people make when coming back from injury
• the difference between hurt and injured
• when you shouldn’t play

3. The Third Pillar is Fuel: 

Are players showing up to afternoon workouts without eating lunch or morning workouts without eating breakfast? The body is like a car it needs gasoline.  Pro athletes even take fuel while they are working out.  

Do your players know how many calories to eat each meal to gain, lose or maintain their weight? 

Are they aware of blood sugar stabilization? We educate players, coaches and parents about pre, during, and post workout nutrition. 

Are they eating enough protein to recover their bodies and avoid injury?  If your players are hurt, they are not moving forward as a complete player. They can still watch film and work the uninjured areas of the body, but in many ways, they are incomplete. 

You will learn:

• If you are you eating enough calories to recover your body and not get injured
• Are you eating too many calories and adding fat instead of muscle?
• What should your pre-game nutrition be
• What your in game nutrition should be
• Whay so many teams make mental mistakes in the 4th quarter
• What should you eat post game
• What you should avoid eating at all costs
• Much much more to make you The Complete Defensive Back!

4. The Fourth Pillar is Movement: 

There are 5 basic movements in football: 

• 1. Up and Down- Knee dominant (squats, lunges, jumps) and hip dominant (deadlifts, goodmornings)
• pushing our legs into the ground and bursting up or into an opponent; jumping for balls
• 2. Pushing- pushing and punching them off of you
• 3. Pulling- grabbing and pulling opponents to you
• 4. Twisting- turning and running, ripping balls out, twisting tackles
• 5. Locomotion- traveling from point A to Point B or in the most efficient manner.

Now we all know that almost all schemes are designed to work but if you don’t have the right strength and conditioning program. And if you do, we have drills and exercises to supplement your current routine with such as:

•  A basic and efficient work out order
• the use of medicine balls
• foundation of better flexibility
• sand training drills
• training for the 40 yard dash
• foot speed drills
• a bunch of other movement drills and conceots to take your game to the next level.

5. The Fifth pillar is Coaching:  

Coaches these days are very territorial about protecting their players from misguided information many programs have their kids executing training techniques that are proven to be inefficient and time wasting year after year.

Most high school coaches have never played at a high level. And if they did, it was a long time ago when all of the rules on recruiting were different and when the strength and conditioning concepts have long since been outdated.

In the present day, defensive backs can play safety or corner. They are interchangable and have man to man coverage skills. A good team will always expose a DB who can cover with different formations and motions.

This has led us to developing a chalk talk portion of our site which goes over principles such as:

• cover 6
• multiple zone blitzes
• how to cover bigger receivers
• automatic zone coverages
• man coverage vs. bunch
• nickel cover 4
• bump and run alignment
• the nuts and bolts of cover 4
• weave drills
• hip mobility drills
• the strength and weaknesses of cover 2
• basic zone coverage principles

Here is what some athletes, parents & coaches had to say about The Complete Defensive Back.

“The complete defensive back program has a lot of information, including drills and workouts and is helping me understand what is expected from me to be an impact player. I understand confidence and preparation are important and, these are things I am learning from this information. I will continue to read the information, look at the video clips, do the drills, do the workouts and use it in my preparation. I will have an impact year in the 2011football season in part from the Complete Defensive Back program and my continued hardwork.”                                                                                                                            Derien Ward DB #21 Oregon City High School Football.

“As a parent of a college football prospect, I want my son to have an opportunity to succeed. The information on the Complete Defensive Back web page is extremely useful, insightful and important in helping my son get on the right track to understanding what it takes. The information is coming from someone who has done it, which means this information is coming from experience. As adults we sometimes hear, “if I knew then what I know now, how things would be different” Alex’s information gives your child the knowledge now. Why chance your child’s success on luck? Knowing where they want to go is easy, getting there is the challenge-Give it a try, you won’t be disappointed.”                Don Ward, father of a college football prospect

“I thought this is an informative website for defensive backs and coaches. Many of the drills I will incorporate into the everyday skill set for my Junior College level safeties this season. The videos are a great tool over the internet, as many people are visual learners. Alex Molden uses his experience and many years of being around the game to really educate young athletes on becoming a Complete Defensive Back. Great site!!!”                                                                     Brandon Sanders, ex-NFL veteran safety

“The dashboard really streamlined the website so it was easy to navigate and find your specific interest. The website covers a wide array of topics so the information definitely feels complete. The window on the left of the page that let you click into a headline was my favorite feature.”                                   Troy Cardona, USC defensive back

Try the Complete Defensive Back for $9.95/month (that’s less than $.30/day!).  There is no contract so you can opt out at anytime with out any penalty’s or hidden fees.  This is a no loose situation for any player, parent or coach who would like to receive cutting edge training for defensive backs at the youth, high school or college level             
       order now