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AFM Magazine


Building the Best Defensive Linemen

by: Danny Arnold
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When building the best defensive lineman, you have to think outside the box of traditional training. You have to be innovative in your training program as much as you are in your defensive stunts.

The following are a few of the defensive linemen drills we use with some of our clients that include such names as Tommie Harris (University of Oklahoma), Casey Hampton (Steelers), Shaun Rogers (Lions), Julius Peppers (Panthers), Indi Kalu (Eagles), Jerry McDougle (Eagles), Hollis Thomas (Eagles), Corey Redding (Lions) and Jordan Black (Chiefs), just to name a few.

To begin, you must first understand the factors that determine the success of a defensive lineman: size, power, reaction and determination. Although we can’t teach size and determination, we can improve power and reaction. Yet in today’s defensive lineman training, the only true position specific drill we do for this position is hitting sleds at the coaches command. A very effective drill, but it can become very repetitive and prone to shoulder injuries. What is needed are drills that can have identical, or as close to, the movements and characteristics that a defensive lineman performs on the field, and done with a low risk of injury.

In order to do this, you must first learn a couple of things from your defensive lineman. First, freeze-frame the stance you want the defensive linemen in and measure the angles his knees and ankles are in. Secondly, determine the average amount of time a defensive lineman stays in his stance before the ball is snapped (avg. time is 2.5 seconds). With these two pieces of information, we have the four things necessary to execute the position specific drills:

Angle - how deep or low to go on each drill.

Time - how long to pause before changing direction or executing movement (time should always be altered, never let the player anticipate).

Resistance - can be applied through free-weights, weight vest or weight machine.

Reaction - the command, given by the coach or lifting partner, on when to execute the change of direction.

The following examples illustrate how with the new information, we can change a traditional drill or lift, and make it truly position specific.

The squat:

Before starting the squat, rather than parallel, offset foot placement 6 to 12 inches. Place the feet in the similar position they are in when in their football stance.

Go down until you create the same knee angle that you have when you’re in your defensive stance. Make sure weight pressure does not shift to the front of the feet. (See photo 1)

Pause at the bottom (1-3 seconds) and wait until the command is given by the coach or partner to explode upwards. Upon receiving the command, explode as fast as possible (Note: don’t lock up the knees when finishing the drill). This movement will create the movement of what happens on the field.

The Broad Jump:

This is an excellent way to work on explosiveness for a defensive lineman. To execute this drill, place the player in the same position they are in when in their football stance, make them pause for the same time as they would have to on an actual play, and then upon command, make them broad jump as far and high as possible (see photo 2 & 3). This can be repeated 6-8 times before a break. To make this drill even better, a resistance vest should be used. Our preference is the X-vest because it allows you to add resistance to a player without altering their movement. In addition, the X-vest is fitted in a manner that will not distract the player from his ultimate goal.

Plyometric Box Jump:

This is performed similarly to the broad jump, but have the player jump onto a box. Nothing over 32 inches is necessary. If the player is able to do this at ease, the addition of a weighted vest can be used. Note that the player must have his feet off-set, still pause at the bottom of the squat for a variety of time, 1-3 seconds, and only explode onto the box when given the command.

D-Lineman Military Press:

This is an excellent way to work on upper body explosiveness for a defensive lineman. To execute this drill, have the player stand with his feet in the same alignment as his football stance. Make him squat down until you create the same knee angle that you have when you’re in your defensive stance (make sure weight pressure does not shift to the front of the feet). Once in this position, have the player execute a military press lift in the same manner he would if he was sitting down. The only difference is that the player is going to execute the lift upon command. Also pay attention that the player does not bounce the weight of his shoulders and he does not alter his lower body position too much, as this can create discomfort to his lower back. If the player is able to do this with ease, the addition of a weighted vest can be used.

About the author
Danny Arnold


Danny Arnold is the Director of all operations for PLEX Sports & Rehab. Together with his staff, Arnold has been able to design and implement intense and effective training and rehabilitation programs that have provided unparalleled gains for his athletes. As one NFL scout put it, “Danny Arnold makes the best even better.” You can visit Danny Arnold at www.PLEXtexas.com or email him at danny@plextexas.com.






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