The offseason isn’t just for rest and recovery—it’s for preparation and training. The work you put in during the offseason will determine your success when football season begins. If you’re an offensive lineman, Our guide breaks down the four areas of focus for offensive linemen in the offseason to ensure they are game ready.
Building Strength
Strength is the backbone of an offensive lineman’s performance, dictating their ability to hold the line or push through a defender. The offseason is a prime time for maximizing this physical attribute. Building strength starts in the weight room, where compound movements take center stage, such as squats, deadlifts, and bench presses.
However, developing raw strength isn’t enough; you must also build explosive power for football success. Explosive power is about training and coordinating your ankles, knees, and hips so you can overpower your competition in the split seconds that determine the success or failure of a play.
Conditioning
Conditioning isn’t just for the skilled players running all over the field—it’s integral to battling in the trenches all game long. You must do more than run to improve your conditioning; you’ll also need high-intensity interval training to mimic the stop-and-go nature of football.
For example, drills that include short sprints, quick bursts, and recovery periods simulate in-game situations. Linemen gain the stamina needed to thrive in the trenches well into the fourth quarter by improving their aerobic and anaerobic endurance. The offseason is the best chance to build this foundation without the pressures of weekly game preparation.
Refining Footwork
Footwork is another important area of focus for offensive linemen in the offseason. Precision in footwork can mean the difference between a successful block and a missed assignment.
Effective blocking starts with getting the right position, which requires quick, consistent, and calculated foot movements. Cone drills, ladder exercises, and resistance bands are common tools to promote agility, balance, and coordination. Regularly take quick, pass- and run-blocking reps to simulate footwork for games and hone your technique.
Increasing Hand Speed
Hand speed can make or break an offensive lineman’s performance. Speed and precision in hand placement determine how effectively a lineman can gain control over their matchup. Rapid hands allow a lineman to win the leverage battle, punch with authority, and adjust quickly against defenders attempting a pass-rush move.
During the offseason, drills that include resistance band punches and heavy bag work are popular for building explosive hand motion and strength. Focusing on hand speed also emphasizes technique refinement, ensuring that each hand movement, whether it’s an initial punch or a re-grip, serves a purpose.
Prepare Now To Dominate Later
The offseason is where offensive linemen earn their edge. Linemen equip themselves to dominate the trenches when the season rolls around by investing in strength, conditioning, footwork, and hand speed development.
The work done during these months pays dividends on the field. Do the work now to enjoy the fruits of your labor when the game really matters in the 4th quarter.
