Offensive linemen begin most plays from an explosive, three-point stance.
Football offensive linemen are the front "line" of attack in their team's march toward the goal line. At its core, the offensive line is made up of a center, two guards and two tackles. These players perform two main roles on the field: they provide forward blocking on running plays to creating openings in the defense for running backs and they drop back on passing plays to form a protective "pocket" around the quarterback while he waits to throw. These roles put demands on the players bodies for strength and speed. Improving strength and speed will help an offensive lineman to increase his performance on the line.
Instructions
Strength
1. Get access to a weight room. Your school may have one, or you could join a local gym. With proper instruction and oversight, work on "core" lifts, including the bench press, back squat, dead lift and power clean. These lifts work key muscles for the offensive lineman, including glutes, quads, back, arms and chest. The weight lifting program you choose should be carefully supervised by your coach. Never start lifting on your own.
2. Choose a weight lifting program that stresses "power" rather than endurance or strength. Lifting for power emphasizes not just how much you lift but how quickly and explosively you can activate the lift. Football plays move quickly, so being able to channel strength into explosiveness is very important to being effective on the offensive line.
3. Add, under your physician and coach or trainer's guidance, appropriate supplements to meet your goals. Most basic supplements provide a protein source as well as vitamins and minerals that support muscle growth. Appropriate supplementation can increase the speed with which you gain strength but is no substitute for hard work and a healthy diet. Also, your diet should include adequate nutrition to support muscle growth. Two grams of protein per pound of lean body weight from low-fat sources such as chicken, fish and skim milk are essential. For carbohydrates look to vegetables and fruits and try to minimize inclusion of refined grains and processed foods. Water and low-sugar sports drinks are appropriate for hydration; sugary soda and fruit juices should be avoided.
4. Add activities that are focused on replicating movements on the field. For example, linemen must frequently make quick turns, or "pulls" to achieve an effective block. You can increase your strength and power in executing these moves with a weight vest or sand bags. Wear them while executing movements you will use in a game. Start light and gradually add more weight to help avoid injury.
Speed
5. Start running. You do not need to run for more than 20 minutes at a time. Start at your home or school and run for 10 minutes, then run back. Do this five times per week, increasing the distance you cover each time. Your goal should be a run that leaves you completely spent at the end.
6. Sprint. Short sprints of 40 to 100 yards are key to increasing foot speed. Start with an easy, quarter mile warm up. Run four 200-yard sprints, eight 100-yard sprints and 10 40-yard sprints. According to Eric Minor, a gym owner, trainer and writer for the website Simply Shredded, sprinting three times per week is ideal.
7. Push a single-man football sled. These sled have a man-size bag, representing an opponent, affixed to sliding tracks. Start in your stance and hit the sled as hard as you can, continuing to push at full speed for 10 yards. You may also practice lining up some distance from the sled and attacking at an angle, or "pulling" to mimic game conditions.
8. Practice side-to-side motions and drop-back pass protection. Shuffles of five to 10 yards side-to-side with hips facing forward mimic adjustments during pass protection. For example, start at the 10-yard line, shuffle left and touch the 15-yard-line, then shuffle back to the starting position. Never let your feet cross and stay in good athletic position with feet shoulder-width apart, knees bent and eyes forward. Time how many touches you achieve in 30 seconds. Similarly, practice dropping back into pass protection. Begin in your three-point stance and drop back with "fast feet." Keep the feet moving for 20 seconds and repeat.
Tags: pass protection, drop back, lifting program, muscle growth, offensive line