Whether you’re in high school or college, the offseason is the time for football players to work on their bodies and techniques for the upcoming season.
If you’re an offensive lineman looking for training tips for the offseason, you’ve come to the right place. Below, we’ll explain how to build strength, sharpen footwork, perfect technique, and more.
Building Strength With Compound Lifts
Strength is the foundation of an offensive lineman’s skill set. During the offseason, dedicating time to building raw, functional strength should be a priority. Compound lifts like squats, deadlifts, bench presses, and power cleans are essential.
These multi-joint movements target multiple muscle groups and mimic the powerful, full-body effort required on the football field.
For example, squats develop lower body power, helping linemen drive opponents off the line of scrimmage. Deadlifts build posterior chain strength, enhancing a lineman’s ability to stay low and maintain leverage.
Sharpening Agility & Footwork
Agility is just as important as strength for an offensive lineman.
Without quick feet and lateral speed, linemen can only watch as their defender slips past them and sacks the quarterback or tackles the running back for a loss. Agility drills must be a staple of any offseason training plan.
Drills such as ladder exercises, cone drills, and shuttle runs emphasize fast and precise footwork. Lateral shuffle drills mirror in-game situations, helping linemen stay square to their opponents and maintain control.
Incorporating resistance bands or weighted sleds can take your agility drills to the next level by adding a level of difficulty.
Enhancing Flexibility & Mobility for Longevity
Another crucial tip for offensive linemen training in the offseason is to not forget about their flexibility and mobility. Neglecting these areas can lead to injuries that sideline even the most talented athletes and restrict linemen to becoming stiff, rigid athletes.
Employ dynamic stretches like leg swings, arm circles, and hip flexor stretches during warm-ups and static stretches, such as hamstring holds or quad stretches, post-training.
Yoga sessions or mobility exercises, such as foam rolling and hip mobility drills, further enhance joint range of motion and alleviate tightness.
Flexibility helps offensive linemen stay low in their stances, transition fluidly into blocks, and absorb impacts more effectively.
Perfecting Technique Through Analysis
Raw athleticism alone won’t make a great offensive lineman; refined technique is equally important. Linemen should incorporate drills that take them through the motions of a real game, simulating pass and run-blocking situations.
There are many run-blocking drills that NFL offensive linemen use for their training regimen that any amateur can incorporate into their offseason exercises.
For pass blocking, use drills that simulate the many types of rushes offensive linemen face during a game—from speed rushes to spins, swims, chops, and more.
Take Your Training to the Next Level
Offseason training lays the groundwork for a dominant performance when the season starts. Offensive linemen can make their next season their best by focusing on strength, agility, flexibility, and technique.
Whether you’re powering through compound lifts, increasing lateral quickness, or perfecting your pass block, each step brings you closer to being the best version of yourself on the field.
