How Can I Become a Better Lineman?

Linemen are the largest players on a football team. Despite their size, these players are responsible for athletic movements on every play of the game. The linemen also must know the formations and responsibilities for each play. Offensive linemen form an organized unit with specific blocking assignments while defensive linemen have assignments with flexibility depending on the play. Both positions require dedication to a training regimen that builds strength and conditioning. Improving their skills is not an easy task and the hardest workers rise to the top of the game.

Instructions

    • 1

      Develop fast twitch muscle fibers to increase speed off the ball. Plyometric exercises like box jumps, jumping rope and short sprints increase speed. The first two steps of each play are critical for gaining position as an offensive or defensive lineman.

    • 2

      Practice Olympic lifting techniques like power cleans and squats to develop speed and strength. The Olympic lifts build explosive power to generate an impact on the opposing player. Linemen with good technique and explosive power hit harder and control the play.

    • 3

      Practice the required steps in the playbook daily. The lineman must make the proper steps in an efficient manner. Practice back-steps for pass-blocking, slant steps for traps and shuffle steps for sweeps. Failure to make the proper steps results in a broken play.

    • 4

      Gain muscle mass by eating a protein-rich, high-calorie diet. Linemen are not required to be thin and muscle development is important. Do not eat large amounts of processed food because it steals energy from workouts and lowers performance.

    • 5

      Listen to your coaches and respond to their instruction. The line is a cohesive unit that must perform at a high level. Work as a member of the group to help maximize success on the field.