Exercise | 3 min | Sports Training
Football Drill for Pass Rushers: Double Swipe
This drill improves hand speed and pass rush technique to beat blockers.
Instructions: Start in a balanced pass rush stance and close the distance into the contact zone with controlled footwork. As the lineman extends his arms, keep your elbows down and hands up, aiming your swipe between his elbow and wrist. Swipe both arms away in the opposite direction you are moving, then clear your hips with either a step-through or hip flip. Finish every rep with a strong rip to clear through and accelerate past the blocker. Focus on hand speed, hip clearance, and finishing with purpose.
Reps: 3–4 sets x 5–8 reps
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