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O-Line Fundamentals in the Rocket Offense. Dewayne Alexander Phone: 615.547.1330 [email protected]. STANCE. Feet- -Feet at shoulder width apart -Right toe staggered to instep of left foot -Toes pointed slightly inward -Weight on inside heels -weight on the balls of feet - PowerPoint PPT Presentation
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STANCEFeet-
-Feet at shoulder width apart
-Right toe staggered to instep of left foot
-Toes pointed slightly inward
-Weight on inside heels
-weight on the balls of feet
-ankles coiled and locked
Knees-
-knees straight ahead, bent at 90 degree angle
Butt/Hips-
-Pull back on the hips
-butt approximately over the heels
-Back flat
Upper Body-
-right hand extended to the ground (90 degree angle)
-all five fingers on the ground
-if you pick up the hand, body position shouldn’t change
-left elbow resting on knee (keep shoulders square)
-relax the free hand while in stance
-tighten as you deliver the blow
Head –
-neck comfortably cocked
-eyes look through top of sockets
Stance relaxed but ready
Footwork Progression
• Grid Footwork1. Right Foot / Left Foot Lead2. Right Foot / Left Foot 45 Deg.3. Pull Right / Pull Left (Tackles = Jab
and pull)
• Stance and Starts1. Same Progression as Above Except
with 10 Yard Explosions
Shoulder Progression
• Down Blocking on 60 lb. bag
1. Penetration
2. Reader
• Hand Progression vs. 60 lb. bag
• Drive block 60 lb. bag
Board Drills vs. Hand Shields
• On block – Right foot lead
• On block – Lt. foot lead
• Short Reach right
• Short reach left
Fire Blocking vs. Hand Shield
Pre-Fit Drill
Pass Protection Drills
• Medicine Balls (Keep head out of it)
• Mirror Drill
Combination Blocks