Share via

Purpose
To teach and emphasize the importance of coming out of stance low.

Setup
Have the players form two lines, with the first two players getting into stance in the chute. Two blockers with blocking pads will stand a few yards in front of the chute.

Instructions

  1. On the coach’s signal, the players will explode out of stance, staying low and engaging the blocker.
  2. The blocker will set their feet, and the defender will execute a swim technique to get past the blocker.
  3. The defenders will return to the back of the line while the next two players in line step into the chutes.

Coaching Tips

  • We can also run this drill to work against a reach block, with the blockers stepping to their right or left—the emphasis here is for the defenders to stay low, push and pull on one shoulder, and maintain outside leverage.
  • As another variation, we can also do this drill with no blockers, simply focusing on speed, power, and balance when coming out of stance.

Tips for Younger Athletes:

  • Focus on keeping the back flat and eyes up when firing out of stance. Many young players have a tendency to bend at the waist, which can cause them to lose balance.
  • Emphasize quick, explosive movements rather than just charging forward. Teaching proper footwork early helps prevent wasted motion.
  • Reinforce strong hand placement during the swim move—hands should be quick and precise to avoid getting caught up by the blocker.

Tips for Older Athletes:

  • Work on timing the swim move with the blocker’s punch. A well-timed swim technique is more effective when paired with hand fighting against an offensive lineman.
  • Focus on engaging the core to maintain stability through contact. A strong core prevents defenders from being knocked off balance when executing their move.
  • Add variation by incorporating counter-moves, such as a club-rip technique, to keep blockers guessing and develop a more complete pass-rushing skill set.
Share via