How can linemen improve their skills without pads. What drills focus on reaction time, hand speed, and explosiveness. Which exercises enhance separation, leverage, and pass rush techniques. Where can linemen practice these drills effectively.
The Ball Drop: Mastering First-Step Reaction and Hand Speed
The Ball Drop drill is a cornerstone exercise for defensive linemen looking to sharpen their get-off reaction and hand speed. This drill requires minimal equipment and can be performed in various settings, making it an ideal choice for off-season training.
Equipment and Setup
- Two tennis balls or small rubber balls
- A visible line of scrimmage
- Two single-file lines of defensive linemen
The coach stands between the two lines, holding a ball in each hand at shoulder height. Players line up in a three-point stance, focusing on the hand directly in front of them.
Execution and Technique
When the coach drops the balls, players explode out of their stance, aiming to catch the ball after one bounce. This drill emphasizes a powerful first step and maintaining a flat back for optimal pad level.
Why is the first step so crucial for defensive linemen? A quick, explosive first step sets the tone for the entire play, allowing linemen to gain an immediate advantage over their opponents. By replacing the down hand with the first step (same hand, same foot concept), players develop a fluid and efficient motion that translates directly to game situations.
Coaching Tips and Variations
To increase difficulty and promote proper technique, coaches can:
- Lower the ball drop height to enforce better pad level
- Increase distance between coach and players as skill improves
- Utilize grass or track surfaces for outdoor practice
Shield Hand Violence: Enhancing Hand Speed and Lock-Out Power
The Shield Hand Violence drill focuses on improving hand speed from a ground position and developing the ability to lock out opponents effectively. This drill is essential for linemen who need to quickly disengage from blockers and make plays.
Setup and Equipment
- Three hand shields
- Four players (one defender, three shield holders)
The defensive player starts in a six-point stance, with three shield holders positioned in a triangle formation in front of them.
Drill Execution
On the coach’s signal, shield holders step towards the defender one at a time. The defender must explosively shoot their hands from the ground, lock out the pad, and return to the starting position. The final repetition involves fully locking out the pad while maintaining a flat back and upward gaze.
How does this drill improve a lineman’s overall performance? By repeatedly practicing explosive hand movements and lock-outs, linemen develop the strength and muscle memory needed to quickly shed blockers and penetrate the backfield during games.
Key Coaching Points
- Maintain eyes, head, and thumbs up during each hand strike
- Quickly recoil hands after each strike
- Avoid body contact with the ground during the final lock-out
The Wipe Drill: Regaining Leverage and Escaping Blocks
The Wipe Drill is designed to teach defensive linemen how to recover from a disadvantaged position and escape blockers when the ball is more than two gaps away. This drill is crucial for developing the agility and technique needed to make plays even when initially blocked.
Drill Setup
- No equipment required
- Two lines of players (offense and defense)
- Partners facing each other in a “fit” position
The defender starts in a “fit” position, with the blocker’s head placed on the defender’s shoulder in the direction of movement.
Execution and Technique
On the coach’s command, the blocker sprints laterally, attempting to reach or cut off the defender. The defender must use proper technique to regain leverage and escape the block.
What makes the Wipe Drill so effective for linemen? This exercise simulates real-game scenarios where linemen must quickly adjust to offensive movements and find ways to disengage from blocks. By practicing these movements repeatedly, defenders develop the instincts and skills needed to make plays even when initially blocked.
Explosive Bag Work: Developing Power and Technique
While not explicitly mentioned in the original text, explosive bag work is a crucial component of lineman training that complements the other drills discussed. This type of drill focuses on developing power, hand placement, and footwork.
Equipment and Setup
- Heavy bags or tackle dummies
- Open space for movement
Position the bags in a line or scattered formation, depending on the specific drill variation.
Drill Variations
- Bull Rush: Players explode into the bag, driving it backward with proper hand placement and leg drive.
- Rip and Swim: Practice these pass-rush moves on stationary bags, focusing on timing and technique.
- Lateral Movement: Zigzag through bags, touching each one with proper hand placement before moving to the next.
How do these bag drills translate to on-field performance? By repeatedly practicing these movements against resistance, linemen develop the muscle memory and technique needed to execute these moves effectively during games. The resistance of the bags also helps build the strength and explosiveness crucial for dominating the line of scrimmage.
Stance and Start Drill: Perfecting the Foundation
A solid stance and explosive start are fundamental to a lineman’s success. This drill focuses on refining these crucial elements of line play.
Drill Setup
- Cones or line markers
- Whistle or verbal commands
Set up a line of scrimmage using cones or field markings.
Execution and Technique
Players line up in their stance at the line of scrimmage. On the coach’s signal (whistle or verbal command), players explode out of their stance and sprint for 5-10 yards. Variations can include different stances (2-point, 3-point, 4-point) and directional starts.
Why is perfecting stance and start so crucial for linemen? The stance is the foundation from which all movements begin. A proper stance allows for maximum explosiveness and balance, giving linemen an immediate advantage at the snap. By repeatedly practicing proper stance and start technique, players develop the muscle memory needed to execute these movements flawlessly during games.
Coaching Points
- Maintain balance and weight distribution in the stance
- Keep eyes up and focused on the target
- Explode out of the stance with a powerful first step
- Drive arms in conjunction with leg movement for maximum power
Mirror Drill: Enhancing Lateral Movement and Reaction Time
The Mirror Drill is an excellent exercise for improving a lineman’s ability to move laterally and react quickly to an opponent’s movements. This drill is particularly beneficial for both offensive and defensive linemen.
Drill Setup
- Open space
- Partner or coach to lead movements
Players pair up, facing each other about 3-4 feet apart.
Execution and Technique
One player leads, making quick lateral movements, while the other player mirrors these movements as closely as possible. The lead player can incorporate sudden changes of direction, quick steps forward or backward, and varying speeds to challenge their partner.
How does the Mirror Drill improve a lineman’s performance? This exercise develops a player’s ability to read and react to an opponent’s movements quickly. It enhances footwork, balance, and spatial awareness, all crucial skills for linemen who need to maintain leverage and position against their opponents.
Variations and Progression
- Incorporate hand fighting techniques while mirroring movements
- Add a ball or object that players must touch when the leader stops moving
- Increase the speed and complexity of movements as players improve
Resistance Band Explosion: Building Strength and Power
While not mentioned in the original text, resistance band training is an excellent way for linemen to develop explosive power and strength without the need for heavy equipment or pads.
Equipment and Setup
- Heavy-duty resistance bands
- Sturdy anchor point (fence, pole, or partner)
Secure the resistance band to an anchor point or have a partner hold it.
Drill Variations
- Explosive Starts: Attach the band to the player’s waist and practice explosive starts against resistance.
- Pass Rush Moves: Use the band to provide resistance while practicing rip, swim, and bull rush techniques.
- Lateral Movement: Attach the band to the side and practice quick lateral steps against resistance.
Why are resistance band drills effective for linemen? These exercises allow players to develop sport-specific strength and power by mimicking the movements and forces encountered during a game. The variable resistance provided by the bands helps improve acceleration and deceleration, crucial components of a lineman’s skill set.
Coaching Points
- Maintain proper form throughout each movement
- Focus on explosive power rather than slow, controlled movements
- Gradually increase resistance as players develop strength and technique
By incorporating these no-pad drills into their training regimen, linemen can significantly improve their fundamentals, reaction time, hand speed, and overall technique. These exercises provide a solid foundation for success on the field, allowing players to develop crucial skills even during the off-season or when full equipment is not available.
Remember, consistency and proper execution are key to maximizing the benefits of these drills. Coaches should closely monitor players’ form and provide regular feedback to ensure continuous improvement. As players progress, drills can be modified or combined to create more challenging and game-like scenarios, further enhancing their preparedness for on-field competition.
Ultimately, the goal of these no-pad drills is to create muscle memory and instinctual reactions that translate directly to game situations. By mastering these fundamental skills, linemen can elevate their performance and make a significant impact on the field, regardless of whether they’re on offense or defense.
As you incorporate these drills into your training program, consider the following questions to maximize their effectiveness:
How can you tailor these drills to address specific weaknesses in your linemen’s technique?
What combinations of these drills might create more game-like scenarios for your players?
How often should these drills be incorporated into your training schedule to see optimal results?
By continually refining and adapting these exercises, you can ensure that your linemen are always improving, even when full-contact practices aren’t possible. Remember, great linemen are made in the off-season, and these no-pad drills are the perfect tools to forge dominant players who will make a difference when it matters most.
No Pads, No Problem: Five Drills To Improve Fundamentals
Even if it’s the off-season, you can always get better — you don’t even need pads or a full practice! Thankfully, there are tons of drills that can improve your defensive line play through strength and conditioning sessions. The following drills are ones that you can use to improve get-off reaction, hand speed, explosiveness, separation, leverage, and pass rush without the use of helmets and shoulder pads. Whether you’re training inside during the winter or outside during the spring, these drills can be applied at any place and time during your football training session.
Drill #1: The Ball Drop
Purpose: Improve reaction time during the first step of get-off with a secondary emphasis on shooting hands to attack a blocker.
Equipment: You’ll need least two tennis balls or any type of rubber ball, no bigger than the palm of your hand, which also provides a good bounce.
Set-Up: Establish a visible line of scrimmage. Separate the defensive line into two single file lines at your line of scrimmage. The coach stands between both lines of players, each 4 yards away, with one tennis ball in each hand.
Execution
Then the coach will extend both of his arms out to the side at shoulder height with a ball in each hand. The two defensive linemen who are ready to go will get into a three point stance crowding the line of scrimmage. Each player will be lined up directly in front of the coach’s left and right hand. Both players will key the hand directly in front of them and when the coach opens his hands to drop the balls both players will fire out of their stances. After firing out, each player must shoot their hands out, lock the elbows and catch the ball after one bounce.
Coaching Point
Continue to emphasize a good first step and a flat back for pad level. The way I teach a good first step to my defensive line is by telling them that their first step should always replace the down hand (same hand same foot concept).
If pad level becomes too high, start dropping the balls a little closer to the ground. As you see improvement, back up a yard. If you are outside, use a track if available or push the balls to the grass instead of just dropping them.
Drill #2: Shield Hand Violence
Purpose
Improve hand speed from the ground and locking out an opponent.
Equipment Three hand shields
Set Up
Have three players hold one shield each. One defensive lineman will line up on all fours in a six-point stance with fingers touching the ground. The players holding the shields will line up directly in front of the defender in the shape of a triangle, two shields side by side and slightly turned in towards the defender. The third shield is centered directly behind the front two.
Execution
The coach designates one of the front two players holding the shields to start the drill. On the coach’s signal the player designated to begin the drill will quickly step towards the defender with his shield.
The defender must shoot his hands from the ground as quick as possible and quickly lock out the pad and return his hands to the ground directly after. The player holding the shield will slide off to the side and the second player holding the next shield will quickly step towards the defender in the same way the first player did. The defender repeats the same action with his hands. Finally, the player holding the third shield will step straight ahead towards the defender and the defender will finish the drill by fully locking out the pad with a flat back and eyes up.
Coaching Point
The eyes, head, and thumbs of the player should be up every time the defender shoots his hands and locks out the pads. Hands should quickly recoil after each strike and fingers should go back to the ground before striking the next pad. On the last pad, the defender should never allow his body to touch the ground while locking out — defensive linemen can’t make plays lying on their stomachs.
Drill #3: Wipe Drill
Purpose
To teach defensive linemen how to regain leverage from a defeated position and escape the blocker when the ball is more than two gaps away.
Equipment
None
Set Up
Split the players up into two lines, one offense and one defense. The players will partner up and run the drill one group at a time. The side designated as the defense will get into a “fit” position (eyes and thumbs up grabbing the V of the neck with bent elbows and knees) with the blocker. The blocker will grab the defender on his shoulders and place his head on the shoulder of the defender in the direction they are going. If the defender is going left then the blocker’s head is on the defender’s left shoulder.
Execution
Each defender will start out going left. On the coach’s command, the blocker will sprint laterally to his right and do his best to reach or cut off the defender.
The defender must immediately lock out the blocker and push with his left hand. Once the defender locks out and gets his face to the left, he will execute a wipe by taking his right hand off the blocker and use the inside of his forearm to come across the wrists of the blocker as hard and quick as possible to knock his hands off and to get the defender’s shoulders and momentum finishing in the direction of the ball carrier.
Coaching Point
The blocker must hold the defender tightly and not just let go when the wipe is executed – make him work! The wipe cannot be executed until the defender has locked out the blocker. Remember to keep good pad level.
Drill #4: Base and Steer
Purpose
Teach understanding of feeling leverage, leverage change, and regaining leverage.
Equipment
None
Set Up
Players partner up and coach decides which side is defense. The coach will stand behind the defense so that the blockers can see him.
Execution
The defenders are in the “fit” position and the blockers have their hands on the defender’s shoulders while being able to see the coach. On the whistle, the coach will point left or right and the blockers will begin blocking their defender in that direction. The defender must lock out the blocker and regain leverage by getting the blocker’s shoulders turned. The coach will blow the whistle to stop them where they stand, and blow the whistle and point in the opposite or same direction to get them started again.
Coaching
Point Keep good pad level. Stress the first step in this drill and do not allow my defensive line to shuffle; we want to always create a new line of scrimmage (LOS). On the last rep give two quick whistles that tell them to rip and escape the block.
Drill #5: Tag Drill
Purpose Emphasizes closing the distance, aiming point, pad level, and bending towards the quarterback in pass rush.
It teaches the defensive line how to rush, half their man and stay on an edge.
Equipment Four cones and four tennis balls
Set Up
Establish a Line of Scrimmage, or LOS, as a starting point for the defenders. Place each cone four yards behind the LOS. Place each towel or tennis ball slightly behind and to the right of each cone. Each player will line up at the LOS to the left of each cone. Another player will line up as an offensive lineman opposite the defender.
Execution On the coach’s command, the offensive player will kick step or back pedal towards the cone as fast as he can. The defender must get off with low pad level and beat the blocker to the cone. The defender must be able to dip his right shoulder and pick up the towel or tennis ball behind the cone.
Coaching Point
- Stage #1: Just use cones and balls, no blocker.
- Stage #2: Cones, balls, blockers.
- Stage #3: Just blockers going straight back.
(Related: Learn about working out like Julian Edelman here.)
Huddle Up
All in all, these drills might not be as exciting as helping your team score a seventy-yard touchdown, but you’ll never reach that point if you don’t put the time in fundamentally. These drills will put your mettle to the test, crucially identifying what you need to work on and what you can perfect. Seriously, grab a friend and get to work, that way, you’ll have someone to hold you accountable as well! Remember, sloppiness now will lead to sloppiness on the field too. Practicing good habits now will pay dividends when it matters the most, so don’t cut corners now.
If you’re still struggling with these drills, considering booking one of CoachUp’s private trainers to help you out! Our professionally trained coaches have the knowledge, experience, and ability to teach you through some the most difficult techniques and strategies — what are you waiting for?
Be prepared for the biggest moments by mastering the small ones off the field.
CoachUp is the safest and easiest way to find a coach for personalized training. With our 100% money-back guarantee and vetted coaches, anyone can achieve their full athletic potential. Find your perfect coach today and become the athlete you want to be!
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3 Football Drills to Become a Better Offensive Lineman
Build a Camp
A strong offense is key to a winning team. As an offensive lineman, you have to be ready to make any block. Strength training helps to move players out of the way, but offensive linemen also need to be fast on their feet. With IMG Academy’s How-To football drill videos, our coaches teach techniques to increase agility and improve overall performance to be game day ready.
In this video, you will be introduced to three football drills to become a better offensive lineman.
Watch how student-athletes perform each drill with instruction on stance, footwork, and body positioning in order to stop the opposing team’s defense. Each drill is broken down to provide tutorials on the following three football training options:
- Stance and Starts
- Footwork and Hand Positions
- Fit and Finish Drive
The Stance and Starts drill focuses on the importance of proper posture, footwork, and tempo. Next, the Footwork and Hand Positions drill uses a ball to emphasize the need for correct hand and hip positions while making the block. The final drill, the Fit and Finish Drive, shows how to combine the right footwork with the proper hand position and then finish through the hips to make the play.
Ready to show off your skills on the field? Press play below to get started!
IMG Academy Football has created a library of football training drills that you can refer back to any time! Check out our other News stories as well as our YouTube channel (@imgacademy) for all of our How-To content.
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Five actions that must be done when replacing pads
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WG-Week
Motherland
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Union
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26.09.2021 14:25
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Boris Zakharov
Many drivers, for various reasons, prefer to change the brake pads in their cars on their own. Someone does it out of habit, for someone it’s a hobby, and someone in this way is trying to save money on contacting an official service. In this regard, “RG” identified five points that you need to pay attention to when removing old and installing new consumables that are responsible for effective deceleration.
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Checking the performance of the brakes
The first thing you should do after removing the wheel is to check if the brakes are sticking. This procedure should be mandatory, and the testing method should be elementary.
Rotate the brake disc by hand without using excessive force. If this fails, or the part moves with a noticeable effort, then you need to check the condition of the guides and piston. Your actions in this case will directly affect the safety of the ride, since wedging the elements of the brake system is fraught with emergency situations.
We clean the brake mechanisms from dirt
For this procedure, it is best to use a special metal brush or fine sandpaper. We pay special attention to the cleaning of brake discs and brake calipers.
Dirt deposits on these parts can cause grinding, squeaking and deterioration of the brake system. Plus, you should walk with a rag or fine sandpaper on rubber hoses. Otherwise, in a contaminated state, the hoses will be more likely to dry out and crack. You should act carefully so as not to accidentally damage both the hoses themselves and the rubber anthers.
Apply Copper Grease
Remember to first clean the areas where the brake pads make contact with the caliper from the used copper grease, then replace it with new.
After applying fresh lubricant to the guides, check the condition of the rubber boots. If the latter “leaked”, dirt and reagents could get into the elements of the brake system. These contaminants can cause brake wedging and uneven pad wear.
Remove the calipers, spread the cylinders, put the pads
To easily separate the caliper from the brake disc, the first one needs to be rocked from side to side.
The brake pads will push the pistons in and the caliper can be removed without much effort on your part.
When you start installing new pads in the next step, it makes sense to first drown the piston into the caliper using a clamp. In this case, in order not to damage the surface of the piston, you can use the old brake pad as a support pad. Although many “specialists” use an ordinary screwdriver to recess the piston, we do not recommend doing this. There is a high risk of damaging the rubber piston collar.
Bleeding the brakes, topping up the “brake”
And one more very important point – after replacing the pads, it is desirable to pump the brake system to remove air from the system.
Although there is no intervention in the system when replacing the brake pads, experts recommend not only pumping the brake fluid during such a service, but also changing the fluid to a new one.
This procedure is absolutely necessary when, after replacing the pads, the pedal becomes soft and begins to sink. You will need a container for brake fluid and a clear rubber hose. Pour a little “brake” into the prepared container. Then pour new brake fluid into the master cylinder reservoir.
We connect the hose to the fitting, and lower the other end into a container with brake fluid. Then we ask the assistant to press the pedal several times and hold it depressed. After that, we turn off the fitting and the liquid begins to go into the prepared container. These manipulations should be repeated until a clean “brake”, without bubbles, goes. After replacing the pads, do not forget to check the brake fluid level, and if necessary, add it to the norm.
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Why brake pads whine #how_to_get rid of
Why do brake pads squeak while driving and after replacement? The main reasons and how to get rid of.
The whistle of brakes while driving is always alarming for motorists and listening to it is not a pleasant thing! Let’s look at the most common causes of brake pad whistling and how to deal with them.
Why are they whistling? Major pains.
The main reasons why brake pads whistle:
– the brake pad wear indicator whistles;
– pads are new;
– low-quality material;
– dirt got on the surface of the block;
– clamping spring broken;
– Jammed caliper guides.
The special squeaker indicator starts to whistle when the pad is worn to the maximum. If the pads are new, but after a while they didn’t get used, it’s a matter of poor-quality material. In both cases, the pads must be replaced.
The most commonplace reason why the front brake pads whistle is the ingress of dirt or sand on the clutch surface. In this case, it is enough to clean the surface of the block.
If this does not help, you can slightly remove the upper abrasive layer with a file, but you should not get too carried away.
Another reason for squealing brake pads is a faulty pressure spring. They can lose their elasticity, break or “fly away” in an unknown direction. In this case, the springs must be replaced.
Whistling can also signal acidification of the caliper fingers. It is enough to clean them and lubricate the guide seats.
Whistle while driving, what’s the problem?
If the brake pads whistle when driving, then the matter is in poor-quality pads.
As a rule, low-quality pads whistle when driving due to their heterogeneous structure, as well as foreign inclusions and chips. The friction linings of such pads may have a non-standard size or insufficient thickness.
Friction linings of high-quality pads have a homogeneous structure without chips, dents and foreign inclusions. This provides soft braking and high-quality heat dissipation.
Pads made by hot pressing are considered especially durable.
#Important! On the boxes of original products should always be: the name and article number of the part, the hologram, the address and contacts of the manufacturer.
If they whistle when braking and stopping, where to look for the cause?
Brake pads whistle when braking in the following cases:
– insufficient lubrication in the brake caliper system;
– wear of brake discs;
– uneven fit of the brake cylinder.
You can solve the whistling problem yourself. First, if necessary, chamfer the pads. Then sand all the contact points with the caliper and apply a thin layer of special grease as indicated in the instructions.
New brake pads can also whine when braking. It is worth checking whether grooves have formed on the brake discs from operation. If so, the car will not brake effectively and the discs should be replaced.
When the whistle is heard only at the beginning of braking, and then disappears, it means that the brake cylinder is not evenly attached to the shoe.
You can solve this problem yourself by sticking a special insulating pad on the back of the pad, which will absorb noise and vibration.
#Important! To avoid acidification, it is the caliper grease that is used! It is necessary to prevent grease from getting on the piston cups and guides, as it contributes to the swelling of the rubber.
Whistling after replacement with new ones, why and where is the problem hiding?
After replacement, hard brake pads or pads that have not yet worn in may whistle. In order for new brake pads to stop whistling, they need an average break-in of 50-100 kilometers or a couple of intense braking.
Rigid pads have a high abrasive content. Due to this, the brake discs begin to wear out and we hear a characteristic metallic whistle. Soft and medium soft pads act less aggressively on the discs, so there is less noise during operation.
How to solve the problem? Several effective tricks.
To eliminate the whistle of brake pads with your own hands, you need to:
– change bad pads;
– Lubricate the brake pads.
“For the demonstration, a photo from the site shnyagi.net was used.”
The pads need to be changed if they are old or if they are new but have not worn well. The reason may be poor-quality material or a fake for the original. A high price is not always a guarantee of quality, but you should not buy the cheapest pads either.
How to lubricate the brake pads if they whistle..? There are special lubricants, here are the most common:
– universal, suitable for all moving parts of the brake system;
– anti-seize, which are used for brackets, clamping springs and the back surface of the pads;
– anti-corrosion.
For lubrication, it is not recommended to use grease or anything that comes to hand, as this affects the life of the pads and can lead to acidification of the brake system elements.
#Lifehack or how not to do it! Some pads have factory bevels to suppress noise. Some craftsmen make such cuts on their own.
