PREPARING FOR THE NFL COMBINE — A FUNCTIONAL AND MOVEMENT-SPECIFIC
PROPRIOCEPTION TRAINING FOR OFFENSIVE LINEMEN
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS
STAR EXCURSION BALANCE DRILL (FIGURE 6)
The athlete should place the arch of his right foot in the middle
of the taped lines with the other leg lifted in front. The athlete
should then proceed to move his elevated leg in the air in the
direction of the taped lines without touching the floor; after each
direction, return to the starting position. Repeat for two sets. The
athlete should alternate legs after completing the entire sequence.
Difficulty can be increased by performing the exercise barefoot.
QUICK DROP STEP DRILL (FIGURE 8)
The athlete should assume a proper offensive lineman stance.
Then, on command, the athlete will step backwards to a marked
area with the trail leg rapidly for 15 s. After each drop step, the
athlete should return to the starting stance. Repeat for two sets of
15. Perform the first set with the eyes open and then the second
with the eyes closed. The athlete should complete both sets then
alternate the trail leg. Progression can also be added (e.g., two
steps, three steps, etc.).
FIGURE 6. STAR EXCURSION BALANCE DRILL
BALANCE TRAINER PUNCH DRILL (FIGURE 7)
The athlete should stand and maintain balance on a balance
trainer while a partner holds a pad up directly in front of them.
The athlete then bends at the knees and assumes a semi-squat
position with the hands at chest level. When ready, the athlete
should extend their arms forward rapidly with hands open and
push the pad while maintaining balance. Repeat for two sets of 12.
FIGURE 8. QUICK DROP STEP DRILL
BALANCE DISC STANCE HOLDS (FIGURE 9)
The athlete should stand on two balance discs in an offensive
lineman stance for 15 s. The athlete should alternate the lead leg
after each interval. Repeat for two sets of 15-s holds. Perform the
first set with the eyes open and second set with the eyes closed.
FIGURE 9. BALANCE DISC STANCE HOLDS
CONCLUSION
FIGURE 7. BALANCE TRAINER PUNCH DRILL
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The most common training programs for offensive linemen include
power and strength training routines such as hang cleans, power
cleans, snatches, and bench presses. The most common injuries
found in offensive linemen are those to the lower extremities,
which may be due to instability in the joints. Proprioception
training has many benefits; it may increase stability, balance,
increase joint movement and efficiency, and help to enhance
power and speed. Incorporating proprioception training into
an offensive lineman’s routine may improve dynamic balance,
stability, and increase their athletic performance and help
prevent injuries. Implementing these proprioceptive training
exercises may help improve the effectiveness of training
programs for offensive linemen.
NSCA COACH 1.4 | NSCA.COM