WEEK ONE:
1) Breakdown Position
The breakdown position is best learned from the feet up. Start by having both feet face straight ahead and shoulder width apart. Next bend your ankles slightly so your weight is shifted on to the balls of your feet.
Working up the body, you should then bend your knees, while keeping them pointing straight ahead. This bend in the knees will lower your hips and upper body.
Next, lean slightly forward with your shoulders while arching your back. Lower your arms so that both hands rest on the middle of your thighs. It is important to remember that your head always needs to be up in this position and any time when playing the game.
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WEEK TWO:
2) DEFENSE-Form Tackle
It is important to understand that you generate your power on a tackle with the big muscles in your legs, especially the leg on the side of your body of the shoulder that you are going to make contact with for the tackle.
As you near the ball carrier, you want to shorten your stride, spread your feet a little wider and bend your knees. At this point, your back should be straight and your head up with your eyes wide open. Decide which shoulder you are going to use to make the tackle. Take a short power step at the ball carrier with the foot on that side of your body; explode up and through the mid-section of the ball carrier and make contact with your shoulder pad as your helmet slides to the side of the ball. If you are tackling at an angle, you want to slide your head in front of the ball carrier.
From here, you need to pound both arms around the ball carrier, grab his jersey in both hands, lift and drive him back.
However, many times in a game you will only be able to reach out and grab the jersey of the ball carrier. But you should try to use good form in tackling whenever it is possible, and never use your helmet to make contact on a tackle.
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WEEK THREE:
3) Ball Security
Securing the ball must start in the way you practice so that ball security is something you do naturally without having to think about it. Anytime you touch the ball, even just warming up, make sure you tuck it away and secure the ball.
Cover the front tip of the ball with the palm and fingers of your hand, pull the ball close to your body with your forearm, push the back point in the angle of your elbow and squeeze it tight.
Anticipating and expecting the hit and the corresponding automatic motion of securing and protecting the ball should help you keep the ball in your hands.
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WEEK FOUR:
4) RB – Taking a handoff
The easiest way to practice taking a handoff is by going through the motions of a straight-ahead dive play. Line up about four yards off the line of scrimmage and charge straight ahead from a three-point or 2-point stance.
At the same time, have a quarterback move down the line, preparing to place the ball into your stomach area.
The pocket for the ball is first formed by the arm furthest from the quarterback. The forearm of this arm should be extended straight across the ball carrier's stomach with the palm up and fingers extended toward the quarterback.
The top of the pocket is formed by placing the hand of the inside arm on the opposite shoulder and turning your palm out. Lift the elbow of this arm up to make room for the ball.
This same ball handling technique can be used as you go to take a handoff from any position.
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WEEK FIVE:
5) DL – Four Point Stance
Defensive linemen are usually in the center of the action and often face blockers coming at them from a variety of angles and directions. It is vital that a defensive lineman assume a stance that allows him to move forward and react to both his right and left. The crucial thing that you want to avoid is standing straight up and making your entire body open to the offensive blockers.
To achieve a good four-point stance get into the breakdown position with your body, feet, knees, head and eyes facing straight ahead.
From the beginning breakdown position, reach straight forward, placing both hands on the ground slightly in front of his shoulder pads.
Make sure you are on the balls of your feet. Your hips and shoulders should be even, with your back level. Defensive linemen that line up with their hips lower than their shoulders will often have their first move straight up opening them up to the offensive blocker.
It is most important to keep your head up and eyes scanning the offensive players in front of you. Seeing the ball, or having an offensive lineman move, should be the trigger for you start your charge.
From this stance you should be able to charge forward low and hard using short, fast, power steps and still be under control and in position to quickly react to any blocker attacking from the right or left. Also, from a four-point stance a defensive lineman can be in position to play with his hands above their pads and rush the passer on an offensive pass play.
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WEEK SIX:
6) DL – Three Point Stance
If you have taken the time to learn the defensive line the four-point stance, moving to a three-point stance will be relatively easy.
Starting in a four-point stance with your feet slightly staggered, raise one hand off the ground and raise the opposite hand to helmet height. You must have your head up and eyes scanning the offensive players in front of them while seeing the ball to know when the play begins. From this stance, the defensive lineman should be able to charge forward low and hard using short, fast, power steps and still be under control and in position to quickly react to any blocker attacking him from the right or left.
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WEEK SEVEN:
7) DL – First Step
From a four-point stance, you are able to go either left or right with equal effort because you are in a balanced, parallel stance. When the ball is snapped, you are going to step in the same direction as the offensive lineman in front of you. It’s important not to over step so make your aiming point for your first step short. For instance, when you step with your left foot, you will put your left foot in the exact place where your left was.
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WEEK EIGHT:
8) OL – 3 Point Stance
As a young football player, getting in a three-point stance can be difficult. To get used to a balanced and parallel stance, try getting in a four-point stance first:
1) Get in a good breakdown position (eyes, feet, and knees pointing straight ahead w/ knees bent and back straight)
2) Reach toward the ground with both hands and place them on the ground barely in front of your shoulder pads
3) Maintain a flat back (pretend that your back is a dining room table)
4) Rock back, just a little to get your heels closer to the ground
After you complete those steps, simply lift your right or left arm and you’re in a perfect three-point stance.
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WEEK NINE:
9) OL – Run Blocking
Defensive linemen learn to react to the movement of the ball and the movement of the offensive player. An offensive player must learn to move on a sound and to anticipate the reaction of the defensive player. Not moving the instant the ball is snapped almost always will result in an offensive lineman losing the battle to the defense. So the first thing offensive lineman must master is firing off the ball to initiate a successful block.
Once the snap count is called out you should instantly move forward out of your stance and fire out. When coming out of your stance remain low with your head up. Remember to take quick steps, keeping his feet close to the ground.
Both arms should fire out and fit into the defender while keeping your shoulders low and square with your back straight. You should also keep your neck bowed and head up. Each lineman should have his eyes focused straight ahead, looking at an imaginary target.
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WEEK 10:
10) OL – Pass Blocking - 3 Step
When pass blocking it is important to remember that it is an aggressive block. You must push with your hands and punch out into the defenders chest in three step pass protection.
For an inside rusher (usually a player head up or on the inside shoulder), it is important that you step inside with your inside foot on the snap of the ball. As you take this step, both hands should come up to the center of your chest in position to fire out and stop the charge of the defensive player. Next, shuffle across the formation and follow your man and punch again if necessary.
For an outside rusher (usually a player lined up on the outside shoulder or wide outside), the first step should be a kick step back with your outside foot and a slight turn of your body to the outside of the formation. Once again, as you take this step, both hands should come up to the center of your chest in position to fire out and stop the charge of the defensive player. Next should then shuffle back off the line of scrimmage.
Click here for the instructional video!