How to improve outside of practice
Techniques and drills to use no matter the location or time
Hello and welcome to another edition of the D-Line Examples newsletter. My name is Craig, and each week I humbly tackle reader questions about how to coach and play defensive line. If you have any questions about the post or in general click below and leave a comment and in return, I’ll offer actionable real-world advice.
My biggest question is what can I do on my own or with a couple other guys to work on basic pass rush and fundamentals? We do stuff everyday but some of it just seems pointless.
If you’re a D-Lineman who’s hungry to improve it can be extremely frustrating when it seems like the only time you can make big gains is during practice.
I’ve felt the exact same way in my career; however, over the years I’ve found drills and techniques you can use to improve every aspect of your game even when you’re not on the practice field.
So, today I’ll be sharing these so you to can improve your game no matter the location or time.
Visualization
Visualization (the formation of mental visual images) is one of the most powerful tools you can use to achieve your goals and improve your skill. When I stumbled across the concept that I could make physical improvements just by thinking about it I didn’t believe it.
But then I ran across the free throw visualization experiment Dr. Blaslotto conducted at the University of Chicago in 1996.
He asked a group of students who had been randomly selected to shoot a series of free-throws. The students were then divided into three groups and asked to perform three separate tasks over a 30 day period.
The first group was told not to touch a basketball for 30 days, no practicing or playing basketball whatsoever.
The second group was told to practice shooting free throws for a half hour a day for 30 days
The third group was to come to the gym every day for 30 days and spend a half hour with their eyes closed, simply visualizing hitting every free-throw.
After the 30 days all three groups were asked to come back and take the same number of free-throws they had in the beginning of the study.
The first group of students (who didn’t practice at all) showed no improvement
The second group (who had practiced every day) showed a 24% improvement
And lastly, the third group (who simply visualized successful free-throws) showed a 23% improvement!
So, the measurable improvement in the group that purely visualized the exercise was virtually the same as the group who had physically practiced.
When I saw this it struck my like a bolt of lightning. What this means is that even when you’re sitting at home, you can be improving.
Now, most experts suggest that you close your eyes to visualize; however, I have a little different of a method. Because so much of defensive line play is reactionary, it’s best to visualize your technique while watching some sort of visual.
This then is how I would suggest visualizing…
Step 1: Find a full game to watch
You can search for full games on youtube or use the film of your upcoming opponent. Note: end zone view film is best.
Step 2: Call a play
Most likely your d-coordinator has a “call-sheet” of all the calls he’ll run in a game. Get a copy of that from him and choose one of his calls before the snap of the ball (Make sure to review your alignment and assignment while doing this). If you can’t get your hands on a call sheet just visualize yourself playing your base technique in an over, under or tite front.
Step 3: Visualize your reaction
Finally, key the man you would be lined up on (as if you were actually playing the game) and visualize yourself executing perfect technique against him when the ball snaps.
You can rinse and repeat this process for as long as you’d like and the best thing is that it takes 0 physical effort!
Walk through your technique in every day life
Now you might not think a trip to the grocery store or a walk down the street gives you the opportunity to improve your pass rush skill, but it does.
You can utilize this time to coordinate your hands, hips and feet on inanimate objections or even better unsuspecting bystanders (example below).
Whether it’s a corner in the hallway or poles on the sidewalk you can always practicing flipping your hips or throwing your favorite pass rush move (like the D-Lineman below).
And even though people might think you’re insane, this gives you the opportunity to get more reps throughout the day.
Solo drills
It’s no secret that the best way to hone your skills is to physically practice them at full speed, but you may only have one teammate to practice with or worse none.
So, below I’ve included a list of my favorite pass rush and block destruction fundamental drills using 1 person or less so you can always improve your fundamentals no matter how many people you have helping you out.
Hands
Goal post strike
Type: Block destruction
People needed: 0
Coaching points: Start with thumbs down, don’t hitch the arms and strike with thumbs up
1 & 2-gap hand placement
Type: Block destruction
People needed: 1
Coaching points: Punch sternum and cuff when offset & armpits when head up
Note: It’s best to do this drill with pads, but can also be done without
Samurai reaction
Type: Pass rush
People needed: 1
Coaching points: Match hand to punch (High punch = double high fork, Low punch = double low fork, chest punch = arm over club)
Note: You can also use your partner’s hands instead of clubs
Recognition
1-on-1 recognition
Type: Block destruction
People needed: 1
Coaching points: Recognize the block and react
Note: No need for pads (just ease up on contact) + use for 1-man block schemes
2-on-1 recognition
Type: Block destruction
People needed: 2
Coaching points: Recognize the block and react
Note: No need for pads (just ease up on contact) + use for 2-man blocking schemes
Hips
Pop up hip flip
Type: Pass rush
People needed: 0
Coaching points: Club the bag, replace the front foot and point the toe
Note: If you don’t have a pop up or bags use the goal post and sticks as substitutes
6-point goal post extension
Type: Block destruction
People needed: 0
Coaching points: Fire the hips, shoot hands from ground to pad and finish with hands above eyes
Get off
Reaction test
Type: Block destruction & pass rush
People needed: 0
Coaching points: React as quickly as possible when the color changes
Ball reaction
Type: Block destruction & pass rush
People needed: 1
Coaching points: Work your run and pass get off when the ball snaps
Wrapping up
Hopefully this breakdown gives you the tools you need to improve no matter the time of day or location.
And whenever you are ready, there are 2 ways I can help you:
Learn how to develop top tier pass rushers and a lethal pass rush attack here (1,000+ students)
Learn how to turn your D-Line into a block destruction machine here (1,100+ students)
-Craig
Great stuff! Wrestling is another great way after the season to work on all d-line techniques. Leverage, hand fighting, good hips and feet, and pushing and pulling other humans who are trying to push and pull you!
Great stuff here! Love the part about visualization and how to do it at home or around your neighborhood.