How to Develop Speed for Linemen

Offensive linemen need quickness and power to effectively get the job done. Lateral speed is more important to a lineman than straight-line speed. Offensive linemen rely on lateral speed to get them out of their stance and downfield when pulling on sweeps, or blocking for a screen. However, defensive linemen, particularly the ends, make use of straight-line speed when chasing down scrambling quarterbacks and backside sweeps. Perhaps even more important to a lineman than foot speed is hand speed. The faster the lineman, the more challenging he will be to the opposing side. Linemen can develop lateral, hand and straight-line speed with specific exercises and drills.

Things You'll Need

  • Resistance band
  • Plyometric blocks (minimum 24" high)
  • Blocking sled
  • Sled straps/elastic straps
Show More

Instructions

  1. Lateral speed

    • 1

      Perform a single-leg step-down exercise by balancing one leg on top of a 2-foot-high box. Squat until the heel of the opposite foot reaches the ground. Hold for a moment, then explode upward. Switch legs and repeat.

    • 2

      Perform a single-leg box squat by standing in front of a 2-foot-high box. Balance on one leg. Squat until your butt touches the box. When it does, explode upward. Perform with the other leg and repeat.

    • 3

      Perform a single-leg squat by balancing on one leg. Keep the other leg out in front of you as far as possible. Squat so that your thigh is parallel to the ground, then explode upward. Switch legs and repeat.

    Hand speed

    • 4

      Perform a standing band press by wrapping a resistance band around your back and over your triceps. Get into a blocking stance; knees bent, chest up. Press the resistance band forward as fast as possible, the same as you would doing a bench press. Do three repetitions each for three or four sets.

    • 5

      Perform plyometric push-ups by exploding as high as possible when you push up off the ground. You can also clap your hands in the air between each push-up to develop additionally quick hand movement.

    • 6

      Perform a duck walk and punch exercise, using a football sled. Wrap straps around the sled then pull them around your back and arms. Turn your body so that your back is to the sled and get into your blocking stance. Explode your hands forward as you would when blocking, only now you are carrying the sled with you.

    Straight-line speed

    • 7

      Sprint across the width of the field the full 50 yards. Rest 30 seconds. Sprint back across the field. Do this at least five times.

    • 8

      Set-up cones every five yards on a football field for fifty yards. Sprint to the first cone, then sprint back to the starting position. Sprint past the first cone, to the second cone, then back to the starting position. Continue sprinting this way, reaching the next cone, then back to the starting line, until you reach all the cones.

    • 9

      Sprint the length of the field, a full 100 yards. Reset for 30 seconds then sprint the length of the field again. This is pure speed training and works well for overall conditioning.