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Agility Training for Linemen

This comprehensive guide by Patrick McHenry, MA, CSCS*D, covers agility training techniques for linemen, focusing on areas such as hand speed, footwork, flexibility, balance, and more. Learn how to develop agility through lifting, plyometrics, and strongman training. Master the essential movement patterns and drills that will improve your performance on the field.

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Agility Training for Linemen

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  1. Agility Training forLinemen Patrick McHenry MA, CSCS*D Ponderosa High School

  2. Areas of Development Agility / Speed / Strength: Hand Speed: • Infighting • Punch at different angles/ areas Footwork • 1st & 2nd step • Move lateral, backward, arch • quick

  3. Flexibility : (Critical area of development) • Hip / knee / ankle • Allows for triple joint extension Balance: • Shoulders back/ not leaning too for forward back arched not rounded • Head up, weight evenly distributed • Right / left

  4. How Do we Develop this? Agility Lifting Plyometrics Strongman Training

  5. “Whether it’s in the run game or pass protection, footwork is where it starts.” … Do it over and over until it is natural so the muscle memory carries over to the field. Castillo

  6. PROGRESSION • Simple Complex • Closed Open • Slow Speed Fast Speed • Low Intensity High Intensity • Single Multiple Response

  7. Dynamic Lower Upper Forward / Backward / Lateral Level Change Rotation 15-20 yds 10 min duration Form Running Basic drills Teach mechanics Not developing track stars 5 min duration WARM UP

  8. Warm up • pull knee to chest • Frankenstien ( arms out kick legs & touch fingers) • Side shuffle / swing arms • Forward walk lunge • Carioca (lead foot goes overknee) • Backward lunge walk • Form Running Drills • Seated arm swings (3 sets, 20 sec each set) • A step (use correct arm (90* bend), lift knee, on toes) • A skip walk (same as a step but come off ground, land in same spot) • Ankle hops( go about 10 feet, just like you jump rope, no bend in knee) • Ankle flips(jog on ball of foot, knee straight, feel pulling motion)

  9. Drills Drills enhance each other • Have a purpose • Theme • PERFECT TECHNIQUE • QUALITY NOT QUANITY

  10. Agility Movement patters • Forward / backward/ lateral / diagonal / arc Fast Feet • No false steps • Know where you are going, step with correct foot • Lift your legs (hip flexion, not butt kick) Stop and start with correct technique • 1st step stand up or stay in athletic position • Drop hips when they stop, foot placement

  11. Drills / Equipment Ladders Cones Boxes (bags, mini hurdles) Jump rope PVC pipe

  12. LADDERSwarm up or movement Quick feet Stay in athletic position • Head up, body in correct position • Move arms Movement patterns: • Step with lead leg (forward, backward, lateral, diagonal) • Step with either foot equally • Stop and change direction

  13. LADDERS:

  14. CONES Stay in athletic position Movement patterns: • Step with lead leg (forward, backward, lateral, diagonal, arc) • Step with either foot equally • Stop and change direction

  15. CONES:

  16. Boxes Lift your legs • Hip flexion, not just for speed, to get over opponent on ground • Watch for butt kick • NEED TO LIFT THE KNEE Stay in athletic position Movement patterns: • Step with lead leg (forward, backward, lateral, diagonal) • Step with either foot equally • Stop and change direction Can use bags or mini hurdles also

  17. BOXES:

  18. Jump Rope Coordination • Jump on one leg • Running position, knee up / toe up • Shift weight / balance Patterns Pre Plyometric exercise

  19. PVC Pipe • Any shape • Change of direction • Closed to Open

  20. Ultimate GYM Ptmach@aol.com

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