What muscles do defensive linemen need to work? What are some good exercises?

Question

This could cover any level, but, I'm a middle-schooler and am playing football next year. I would think it would be the legs. Is it right? Is it a specific muscle? Any good techniques? Thanks in advance!

Also, are there any all-around exercises that everyone on the team does? I could use those to get ready too.

Answer 1

What is necessary to be a good DT is penetration through the gap. I would try squatting as it works on your burst which is beneficial for a DT to succeed. You are young so I don't expect much but start doing that and you'll see a difference.

Also, polymetrics is the place to go no matter what. Go and google or wikipedia it and you'll find all you need to know. It is key in burst, acceleration and explosiveness. It will hurt a lot at first but it works so well!

Another underrated thing to do is go out and jog maybe a mile or two per day. It increases your stamina which is one of the most underrated things in football. It'll help you have a good motor all game.

Do not forgot to work out your arms of course but legs come first.

Answer 2

All right buddy listen up...You are young and your body will grow, and that goes for all the other kids you will be playing against, so picking your position strictly upon your size should not be a big concern. You must however figure out what kind of person you are. If you are aggressive, sort of a bully, take no crap off nobody, talk alot of smack, or just plain a junk yard dog you should go with defensive line. Now if you are the silent hero type, a friendly giant, loyal, careing, intelligent, and dont require alot of fan fare pick offensive line. Defensive lineman want all the glory, cant shut up, or quit screaming. They are the bark of the team. The offensive linemen want NO glory, never talk to anyone except amongst the O line and their QB, they are the inner strength, the silent confidence, and the heart of the team. O line requires more brains than D line. After reading your question, I would say your O line material, you seem analitical to an extent, but whatever you choose make sure you gat your bench press and squat as freakin high as possible, and do crunches til you puke EVERY DAY!! I am a quarter backs coach at the University of Utah and the linemen who make it to the NFL are the ones who try to conduct themselves honorably, even when no one is around to know the difference. Good Luck! P.S. I was 6' tall and 210 lbs at age 12, dont worry about nutritional supplements, you are young and have more inside of you to create muscle than 10 body builders with metrix, just hit the gym daily and never give up!!!

Answer 3

Most Defensive Coordinators like their DL's to have a prominent butt and big hips, what I mean by that is the strength it takes to push through comes from your hips and glutes. Try some Olympic Lifting like Squats, Deadlifts, Bench Press, and throw some Overhead Squats in there too. the Overhead Squat is underrated as an exercise, but will hit EVERY muscle in your body including the CORE muscle that actually help to balance you. Also try to increase your endurance because banging heads and pushing people around for 4 quarters will wear you down.

Answer 4

workout at pizza hut and mcdonalds, get very fat and will be hard to block you.