Off-Season O-line workout

To work on their punch, try having them grab a large plate (25-45 lb) in both hands (while standing), with thumbs up and press straight out away from them 10x. Then have them do upward at 45 degrees and downward at 45 degrees (10x each). This is one method we use to help with our punch. You can coach up their punch while they're building arm strength.

mrichtma -

If you guys are doing BFS, you are probably doing the dot drill, right? I think that dots are a great workout mainly because it kills two birds with one stone (training efficiency). First, it is a great dynamic warmup, and second, it is great for agility and quickness.

I would stay away from football-specific stuff and agility drills. If your kids are like most high school kids, they probably just need to concentrate on getting stronger and leaner. I really feel that should be the focus of any high school offseason program.

I would have the kids follow the M/W/F BFS split and then use Tues/Thur for general physical preparation and recovery. Some of the things you can do on Tues/Thurs are:
- tempo runs
- a "bodyweight" circuit (pushups, pullups/chinups, squat thrusts, jumping jacks, mountain climbers, etc etc)
- "Strongman" training (tractor tire flips, sled drags, farmer's walks, etc - I would only do this 1x per week).

If you guys are doing the BFS Plyo Program, I would NOT do it on Tues/Thur. Too much stress on the central nervous system.

On the advice of Coach Easton, I have been doing the Dots and Rope twice a week. They jump 6-8 min and they're spent, would love to know what you do. and how you do it.

...and rent Rocky III!!!

Thanks for all the great ideas already. We do the BFS dot drill and that has helped. However we do not have any particular plyo workout at this point. I was definitely planning on jumping rope and it is good to see that many of you use it.

I was also toying with the idea of using surgical tubing or bands attached to the feet and anchored on the other end to work quick and explosive first and second steps out of a stance. Any thoughts on that? On the one hand it is very specific to an on field skill which may be a motivating factor, but on the other hand it seems like jump-rope might accomplish the same goal with less hassle.

One more thought, to those who do punches with plates, do have them go to full extension or do you shorten the range of motion making it more like a punch during a game?

Thanks,
M. Richtman

My guys jump rope and work the dots (the whole team, not just OL) 4 times a week. We work in increments of 3 minutes to 5 minutes per segment on both. One thing that I have devised this season that I have never used before is an "individual" period. This consists of the best 4-5 guys with the ropes, at the end of the required segments, having what I call a "Free Style Period". They are free for 2 minute routine of their choosing, stressing the individual moves that can only be made by very accomplished jump rope guys. I am old enough to remember Sugar Ray Robinson, the sweetest rope jumper I ever watched in my experience, work his magical routines. A rthymn that has never been matched in my opinion! At any rate, I have several guys who are very accomplished and we all get a kick out of watching them perform. One who is really getting better and better ( they don't think about getting their feet faster, they just home in on the ropes routines being fun each night of this off season period) is my starting tight end 6' 4 278 lbs. He is really getting machine gun feet! I can't wait to utilize his talents on the football field. My point being here, throw in a little something to break up the motony of doing the same old thing every day, it will work wonders for team morale.

Coach Easton