WEEK ONE:
1) Breakdown Position
The breakdown position is best learned from the feet up. Start by having both feet face straight ahead and shoulder width apart. Next bend your ankles slightly so your weight is shifted on to the balls of your feet.
Working up the body, you should then bend your knees, while keeping them pointing straight ahead. This bend in the knees will lower your hips and upper body.
Next, lean slightly forward with your shoulders while arching your back. Lower your arms so that both hands rest on the middle of your thighs. It is important to remember that your head always needs to be up in this position and any time when playing the game.
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WEEK TWO:
2) DEFENSE-Form Tackle
It is important to understand that you generate your power on a tackle with the big muscles in your legs, especially the leg on the side of your body of the shoulder that you are going to make contact with for the tackle.
As you near the ball carrier, you want to shorten your stride, spread your feet a little wider and bend your knees. At this point, your back should be straight and your head up with your eyes wide open. Decide which shoulder you are going to use to make the tackle. Take a short power step at the ball carrier with the foot on that side of your body; explode up and through the mid-section of the ball carrier and make contact with your shoulder pad as your helmet slides to the side of the ball. If you are tackling at an angle, you want to slide your head in front of the ball carrier.
From here, you need to pound both arms around the ball carrier, grab his jersey in both hands, lift and drive him back.
However, many times in a game you will only be able to reach out and grab the jersey of the ball carrier. But you should try to use good form in tackling whenever it is possible, and never use your helmet to make contact on a tackle.
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WEEK THREE:
3) Ball Security
Securing the ball must start in the way you practice so that ball security is something you do naturally without having to think about it. Anytime you touch the ball, even just warming up, make sure you tuck it away and secure the ball.
Cover the front tip of the ball with the palm and fingers of your hand, pull the ball close to your body with your forearm, push the back point in the angle of your elbow and squeeze it tight.
Anticipating and expecting the hit and the corresponding automatic motion of securing and protecting the ball should help you keep the ball in your hands.
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WEEK FOUR:
4) RB – Taking a handoff
The easiest way to practice taking a handoff is by going through the motions of a straight-ahead dive play. Line up about four yards off the line of scrimmage and charge straight ahead from a three-point or 2-point stance.
At the same time, have a quarterback move down the line, preparing to place the ball into your stomach area.
The pocket for the ball is first formed by the arm furthest from the quarterback. The forearm of this arm should be extended straight across the ball carrier's stomach with the palm up and fingers extended toward the quarterback.
The top of the pocket is formed by placing the hand of the inside arm on the opposite shoulder and turning your palm out. Lift the elbow of this arm up to make room for the ball.
This same ball handling technique can be used as you go to take a handoff from any position.
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WEEK FIVE:
5) DL – Four Point Stance
Defensive linemen are usually in the center of the action and often face blockers coming at them from a variety of angles and directions. It is vital that a defensive lineman assume a stance that allows him to move forward and react to both his right and left. The crucial thing that you want to avoid is standing straight up and making your entire body open to the offensive blockers.
To achieve a good four-point stance get into the breakdown position with your body, feet, knees, head and eyes facing straight ahead.
From the beginning breakdown position, reach straight forward, placing both hands on the ground slightly in front of his shoulder pads.
Make sure you are on the balls of your feet. Your hips and shoulders should be even, with your back level. Defensive linemen that line up with their hips lower than their shoulders will often have their first move straight up opening them up to the offensive blocker.
It is most important to keep your head up and eyes scanning the offensive players in front of you. Seeing the ball, or having an offensive lineman move, should be the trigger for you start your charge.
From this stance you should be able to charge forward low and hard using short, fast, power steps and still be under control and in position to quickly react to any blocker attacking from the right or left. Also, from a four-point stance a defensive lineman can be in position to play with his hands above their pads and rush the passer on an offensive pass play.
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WEEK SIX:
6) DL – Three Point Stance
If you have taken the time to learn the defensive line the four-point stance, moving to a three-point stance will be relatively easy.
Starting in a four-point stance with your feet slightly staggered, raise one hand off the ground and raise the opposite hand to helmet height. You must have your head up and eyes scanning the offensive players in front of them while seeing the ball to know when the play begins. From this stance, the defensive lineman should be able to charge forward low and hard using short, fast, power steps and still be under control and in position to quickly react to any blocker attacking him from the right or left.
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WEEK SEVEN:
7) DL – First Step
From a four-point stance, you are able to go either left or right with equal effort because you are in a balanced, parallel stance. When the ball is snapped, you are going to step in the same direction as the offensive lineman in front of you. It’s important not to over step so make your aiming point for your first step short. For instance, when you step with your left foot, you will put your left foot in the exact place where your left was.
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WEEK EIGHT:
8) OL – 3 Point Stance
As a young football player, getting in a three-point stance can be difficult. To get used to a balanced and parallel stance, try getting in a four-point stance first:
1) Get in a good breakdown position (eyes, feet, and knees pointing straight ahead w/ knees bent and back straight)
2) Reach toward the ground with both hands and place them on the ground barely in front of your shoulder pads
3) Maintain a flat back (pretend that your back is a dining room table)
4) Rock back, just a little to get your heels closer to the ground
After you complete those steps, simply lift your right or left arm and you’re in a perfect three-point stance.
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WEEK NINE:
9) OL – Run Blocking
Defensive linemen learn to react to the movement of the ball and the movement of the offensive player. An offensive player must learn to move on a sound and to anticipate the reaction of the defensive player. Not moving the instant the ball is snapped almost always will result in an offensive lineman losing the battle to the defense. So the first thing offensive lineman must master is firing off the ball to initiate a successful block.
Once the snap count is called out you should instantly move forward out of your stance and fire out. When coming out of your stance remain low with your head up. Remember to take quick steps, keeping his feet close to the ground.
Both arms should fire out and fit into the defender while keeping your shoulders low and square with your back straight. You should also keep your neck bowed and head up. Each lineman should have his eyes focused straight ahead, looking at an imaginary target.
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WEEK 10:
10) OL – Pass Blocking - 3 Step
When pass blocking it is important to remember that it is an aggressive block. You must push with your hands and punch out into the defenders chest in three step pass protection.
For an inside rusher (usually a player head up or on the inside shoulder), it is important that you step inside with your inside foot on the snap of the ball. As you take this step, both hands should come up to the center of your chest in position to fire out and stop the charge of the defensive player. Next, shuffle across the formation and follow your man and punch again if necessary.
For an outside rusher (usually a player lined up on the outside shoulder or wide outside), the first step should be a kick step back with your outside foot and a slight turn of your body to the outside of the formation. Once again, as you take this step, both hands should come up to the center of your chest in position to fire out and stop the charge of the defensive player. Next should then shuffle back off the line of scrimmage.
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WEEK 11:
11) Offense – WR- Stance
First line up in a two-point stance by standing up straight with your feet even and spread the width of your shoulders. Then take a step directly forward with your inside foot. Lean forward with your shoulders so that your head and shoulders are slightly in front of your front foot. Turn your head to the inside so that you can see that you are onside and so that you can see the ball when it is snapped.
Your weight should be slightly more on your front foot so that your first step is with your back foot and that you cross the line of scrimmage with this initial step.
Try lining up in this manner on every down until you feel that your hips are over your feet and that you have a balanced stance. Remember that the closer your feet are together, the less stable your stance will be.
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WEEK 12:
12) WR – Catching the ball basics
It is important to understand how to position your hands to catch any pass regardless of where it is thrown. For a pass that is below your numbers or being caught over your shoulder, you need to have your little fingers touching with your palms up. For any pass coming at you above your numbers you need to have your thumbs together, fingers spread, and wrist cocked slightly back.
In all situations, you need to reach out with both hands so that you can see your hands and the ball at the moment of the catch.
With your hands in proper position, completely focus on the flight of the ball, seeing it into your hands and making the reception. You have to block out all distractions and ignore the defensive players.
Once the ball is in your hands, you need to immediately secure it in the arm away from the nearest defender and burst up field.
Your priorities must first be to make the reception, second to secure the ball, and lastly to gain yards and hopefully score.
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WEEK 13:
13) QB – First Step
The ability of a quarterback to execute his responsibilities begins with proper footwork.
Whether it is a run or a pass, the quarterback must always be in the right position to make the play. Improper steps can result in you not quite reaching the running back on a handoff and may lead to a loss of yardage for the offense. For all handoffs, it is the responsibility of the quarterback to get the football to the ball carrier.
Any good play begins with a clean exchange between the center and quarterback and a good first step. Often you see a quarterback get tripped up or stepped on by a lineman, which often leads to a sack or even a turnover.
Once you receive the snap, you must first seat the ball in your belly. Keep your elbows close to your side as you carry the football. Depending upon the play, your first step is a directional step with the foot closest to the hole.
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WEEK 14:
14) QB – Reverse Pivot
The reverse pivot is a fundamental that every quarterback needs to understand and execute in a football game.
You must pivot away from the center for this type of handoff. It begins with a cheat step, which is a short step up with the foot in the direction that you desire to go. The cheat step is important because it ensures that you will not separate too quickly from the center when receiving the handoff.
Once the receiving the snap, pivot on the cheat step foot by turning the foot inside which brings your hips and body around as you take a second step with the far foot. As this motion occurs, you will be turning your back to the line of scrimmage for a moment as you pivot and take the second step.
Your head controls your body. As you are pivoting you must turn your head around as quickly as possible so that you can see the running back.
Once completing your second step, extend the football in the motion of the handoff to the running back or execute an underhanded two-hand toss.
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WEEK 15:
15) OL – Three Point Stance
Begin by starting from a basic breakdown position. From this position move to a four-point stance. To move to the four-point stance, reach straight ahead with both hands and place them on the ground even with the front of their shoulder pads.
In this position you should be on the balls of your feet, back should be level, and shoulders should be square. As in everything you do in football, your head must be up.
To easily move to a three-point stance, lift one hand off the ground and rest the forearm on the inside of your thigh. Placing the forearm on the thigh will keep you from having your shoulder tilt.
When using a three-point stance from the split back formation it is often important to place your hand straight down from their shoulder pads, placing only the tips of your fingers on the ground. Now you will be in a more balanced stance with less weight on the hand so that you can move forward, right or left with the same speed the instant the ball is snapped.
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WEEK 16:
16) OB – Two-Point Stance
Offensive backs may be asked to line up in a variety of stances prior to the snap of the ball. Your stance should put you in the best position possible to accomplish your assignment in the offensive scheme.
The two-point stance is a stance that can be used by a tail back in most backfield formations. It is especially useful passing situations when you need to be more upright for pass protection purposes.
Start by assuming the breakdown position. Be sure to bend at your ankles, knees and hips. Your back should be straight and shoulders square.
It is important that you have your head up so you can scan the defense from left to right after breaking the huddle to get a pre-snap read of the defensive alignment. Once the quarterback starts his cadence, be sure to keep your head looking straight ahead, so that you do not tip the defense as to where you want to run the ball.
On a pass play, you will be in good position from the two-point stance to see the defensive alignment and locate the defensive player you are assigned to block prior to the snap of the ball.
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WEEK 17:
17) ILB – Stance
It is important that an inside linebacker be in a comfortable stance which allows him to move forward, back, right, and left with ease and quickness. The stance needs to be balanced and one which gives the inside linebacker a good view of the offensive blockers in front of him and a look into the offensive backfield.
The starting point when getting into your inside linebacker stance is the breakdown position. From this starting point, bring both arms up, elbows close to the side of your body. The elbows should be bent so the palms of both hands are up facing forward, palms showing, and fingers spread.
Similar to the breakdown position you must bend at their ankles, knees, hips and be on the balls of both feet. It is also important to play with a big chest, shoulders square and head and eyes up. You should be looking over and through the offensive linemen into the offensive backfield.
Inside backers must expect blockers from straight ahead and from either side. You should be shuffling until you are ready to attack any ball carrier, or decide to drop back away from the line for pass coverage on any pass play.
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WEEK 18:
18) OLB – Stance
The ability of an outside linebacker to defeat various blocks and make a lot of tackles begins with a proper stance. The outside linebacker is responsible to be a contain player and try to force plays back to the inside where he has teammates.
The proper stance begins with a break-down position as you are standing upright and feet even and shoulder-width apart. Take a half-step back with the outside foot keeping your feet shoulder width apart and keeping your weight evenly distributed on the balls of both feet.
Next, bend at your knees and lean forward at your waist. Your shoulders should be just in front of your feet and hips. Keep your back straight and head up as you get into your stance.
The elbows need to stay inside with the hands extending upwards with palms up and in front of the chest with the fingers spread.
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WEEK 19:
19) 19) DB – Stance
To get into a good defensive back stance you should lean forward, have a slight bend at the waist and knees, bring his outside foot forward, a heel-toe relationship, until it lines up directly under the chin and his body weight should be on his front foot.
You must start in a stance in which you are aligned either outside or inside of the wideout. Your depth must be determined by the type of coverage you are required to play.
From this position you can then easily get into your back pedal. However, before pushing off his front foot, the DB should take his initial read to allow him to read run or pass.
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WEEK 20:
20) DB – Coverage Stance
When getting into a proper stance, cornerbacks should start by standing upright; feet spread shoulder-width apart. You should lean forward at the waist while stepping with your outside foot, bringing it forward and in, until it is lined up directly under your chin. In the beginning it is advisable to turn the front foot so that the outer edge of the foot is facing the line of scrimmage.
Next, bend your knees slightly, feeling most of your body weight on the front foot. Let your arms hang down in a relaxed manner with your head up, tilted slightly to the inside, looking at the ball. At this angle you can easily have the tight end and quarterback in your field of vision.
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