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3-point run stance fundamentals
Stance is the foundation that all movement is built on as a D-Lineman. So below are a few tips to focus on when getting into your run stance
1) Heal to toe
Short vertical distance between your front heal and back toe will help you to take a shorter step
Too much vertical distance will cause you to take a long step
2) Feet + knees in line with shoulders
Keeping your feet + knees in line with your shoulder will make it easier to move forward
Feet + knees outside of shoulders points your weight in the wrong direction
3) 90 degree angle in front leg
A 90 degree angle loads your hips so you can burst forward with power
Below 90 degrees puts your weight back too far
Above 90 degrees makes it too hard to lift your hand off the ground
4) Front hand horizontally in line with front of head
The vertical alignment of your hand determines weight distribution
If your hand is too far forward you won't be able to pick it up off the ground
If your hand is too far back you'll stand straight up and get knocked back
5) Off hand locked and loaded
Your hands are your weapons. Having your off hand ready will help you get your hands into the O-lineman's chest quicker
Resting your hand on your knee makes it harder to punch your opponent
6) 50/50 weight distribution
In a perfect run stance you should have 50% of your weight on your front foot and 50% on your hand
Too much weight front or back makes it hard to get your hands on the O-lineman
7) Practice both you right and left handed stance
Almost all high school, college and pro defenses need D-linemen to play both the left and right side, so make sure to practice your left and right hand stance equally
If you only practice one stance you become a player who can only play one position. This limits the amount of opportunity you have to make a difference for your team.
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