Offensive linemen play one of the most demanding positions in football. They are the unsung heroes who protect quarterbacks and open running lanes. Yet, effective training for linemen requires more than just hitting the gym for hours.
If you’re a high school lineman looking to train better so you can come into the next season stronger and better prepared than before, we can help! Keep reading to learn what offensive linemen should focus on in training during the off-season, like perfecting technique and improving their flexibility.
Building Strength and Power
Strength training is essential for offensive linemen, but the type of strength matters. Some coaches and players may focus on what they can do in the gym with things like bench presses and deadlifts. While those can be useful in certain respects, they’re overrated in their utility for offensive linemen.
Offensive linemen looking to improve their performance on the field should focus on functional strength instead of powerlifting. Exercises like sled pushes, tire flips, and resistance band shoulder presses mimic game-play scenarios. These drills help linemen develop explosive strength and broaden their physical capabilities beyond raw powerlifting.
Perfecting Blocking Techniques
Strength without proper technique won’t get you far on the gridiron. Focusing on drills that improve hand placement, footwork, and body position can help offensive linemen block more effectively. As part of off-season training, linemen should include game-like reps for their technique, including one-on-one pass protection reps and mirror drills. These exercises teach players to maintain balance and react to defenders’ movements with precision.
Low-pad level is another area of focus for offensive linemen in the off-season. Incorporating duckwalks and snap-reaction exercises into your routine will help you maintain proper leverage while engaging defenders.
Enhancing Flexibility and Mobility
Football is a game of controlled chaos, and flexibility often determines whether an offensive lineman holds his block or gets beat by a quicker defender. Improved flexibility minimizes muscle tightness and allows linemen to move freely and fluidly. Incorporating yoga or dynamic stretching routines into your training can enhance flexibility and reduce injury risk.
Mobility is equally important. Having hip and ankle mobility directly impacts performance, whether you’re in a three-point stance or driving through a defensive tackle. Exercises like hip openers, band-resisted stretches, or even mobility drills using a foam roller can pay dividends.
Prioritize Nutrition and Recovery
Another thing offensive linemen should focus on while training in the off-season is their nutrition and muscle recovery. Offensive linemen put tremendous physical stress on their bodies, making proper nutrition and recovery essential. Protein-rich foods and complex carbohydrates should form the foundation of a lineman’s diet to promote muscle repair and sustained energy.
Active recovery methods, such as ice baths, massage therapy, and light stretching, can accelerate muscle repair. You also can’t underestimate the importance of sleep, so always aim for at least seven to nine hours to reduce fatigue and allow your body to recover to its utmost potential.
Bringing It All Together for Success
Offensive linemen need to approach training holistically. A well-rounded routine that includes functional strength training, impeccable technique, enhanced mobility, and disciplined recovery practices gives linemen a competitive edge.
These components don’t just improve individual performance—they build the foundation for team success. Focus on every aspect of your game, and you’ll dominate the trenches.