Exercise | 3 min | Sports Training
Football Drill for Offensive Linemen: Fit and Finish
This drill improves leverage, hand placement, and control through contact.
Instructions: Partner up and begin in the fit position with feet shoulder width, knees bent, hips down, and chest up. Place your hands inside on the defender’s chest with thumbs up and elbows tight, keeping your eyes below the chin and maintaining strong leverage. In Phase 1, hold the fit and drive with controlled, churning steps while keeping your hips under you and base strong. In Phase 2, deliver a violent punch into the medicine ball, re-fit your hands, and finish with short, powerful steps to move the defender back. Stay low, win leverage, and finish through contact every rep.
Reps: 3–4 sets x 3 reps per phase
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