The second thing we did was prescribe heavy squats and shorter plyometric jumps like 6″ box jumps. Both these movements emphasize prolonged force production (“time under tension”) from the posterior chain which increase the DRIVE variable of the signature. The first thing we did was remove split squats and single leg forward hop from his program. As you can see from the initial scan, he was at slight injury risk with EXPLODE below 45. Two of the main indicators for injury risk are when one T score is below 45 OR when one T Score is more than 15 below the other two variables. In order to stand his ground better he needed to increase his ability to create stiffness– which correlates with the LOAD variable in the signature– without increasing his risk for injury. When an athlete excels at rotation the T Scores for LOAD and DRIVE are higher than EXPLODE, creating a “U” shaped graph. The position change was going to increase his need to stand his ground instead of being able to rotate and “avoid the bull.” His initial scan (on the left below) produced a Sparta signature typical for one of our elite rotational athletes (baseball players, quarterbacks). In addition to the increased demands and speed of the NFL game he was also moving from the outside line (tackle) toward the interior (guard). Unlike bullfighters however, lineman spend all their time in “ the terrain of the bull.” In fact, it is their ability to not avoid the bull and stand their ground that makes a great lineman.Īn offensive lineman we work with was transitioning from college to the NFL. NFL offensive lineman and bullfighters have a lot in common they both have to be smart and quick on their feet. Each time he enters into the terrain of the bull he is in great danger.” – The Sun Also Rises, Ernest Hemingway As long as a bull-fighter stays in his own terrain he is comparatively safe.
LINEMAN JUMPING LINE FULL
Work on steps and progression first, then full movement into bringing it altogether.Emphasize the FINISH!!! Have a defender hold a bag and make sure the lineman brings his hips.Must take back step first, then gather.Shoulders square at all times, keeping eyes up and staying low.It takes time, patience, and reps, but the benefits are worth it. You will begin to see it “click” in some players during the first week of drilling, but some you might not see until later on in the season. The more reps that the lineman gets, the more he will get used to this movement. Repeat Steps 1-4 going in the opposite pull direction.Įventually, you will see that the first, second, and third steps will almost move in unison.
The younger, more unathletic linemen will take longer to grasp the concept than your older, more experienced players. Put the first three parts of the drill together and have the lineman “skip” pull from cadence in full speed.Make sure to tell your lineman to avoid going upfield until he has hit the cone. I would use cones to set up where the desired landing spot would be.Some players will skip twice to get to their spot and some will use the “karaoke” technique. On the third sound, the lineman will finish his pull by bringing his outside foot with him, forming the “skip,” and get to his desired landing spot. The first two sounds will be the same as above.Repeat two more times and make sure to pause each time. He might pop up a little bit, but make sure he hasn’t stood straight up. Have the lineman hold in place and make sure his shoulders are still low.His gate will be open and it will look as if he has no leverage, but it will force him to keep shoulders square and he will not have to worry about making contact until later in the pull. Same as above except on the first sound, the lineman will take his first step and on the second sound, he will take his second step with his inside foot.Make sure to pause each time to make sure that he is low and not being lazy. Have the lineman get in his stance again, and repeat two more times.Shoulders must stay low to avoid “popping” up. On first sound, the lineman will take his first step back with his outside heel, holding in place afterwards.He must know this in order to stagger the correct heel. The offensive lineman will take his normal stance while knowing which way he is pulling.For every step thereafter, the lineman will be on a course towards the desired landing spot.For the third step, the lineman will slide his outside foot towards his inside foot, thus forming the “skip.”.For the second step, the lineman will step with his inside foot, gaining depth and width towards the pulling side.
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