Defensive Lineman Workouts

Defensive linemen are on the front line of defense for a football team, and they have the responsibility of blocking and opening holes in the offensive line, leaving the quarterback or runners open for attack. Therefore, defensive linemen need to be strong, have good blocking technique and be able to repeatedly produce maximum force at the line of scrimmage.

Hypertrophy Strength Training

During the preseason, you need to build up your bulk as a defensive lineman. According to sports physiologist Phil Davies, the best way to do this is with a four- to six-week hypertrophy strength training program. During the program, you must select six to nine different strength training exercises. Davies recommends compound movement exercises, such as overhead squats, deadlifts and the bench press, to maximize your training. All of your major muscle groups should be exercised at least once by the end of each training week.

Speed Training

Though defensive linemen are far from the fastest players on the field, having quick starts off the line of scrimmage will help you produce harder hits that tear through the offensive line. Your speed training needs to focus on explosive movements rather than overall top speed, since you will not be running long distances. Semi-professional footballer Bill Martens recommends performing short sprints of less than 40 yards and jogging up stairs to improve your running technique and explosiveness.

Blocking and Tackling

A main part of any defensive lineman's workouts needs to be blocking and tackling drills. Linebacker drills can work on a variety of skills, from reading the quarterback and predicting the play, to practicing the difference between a cut block and a base block. You should also drill your ability to tackle running backs after making successful blocks at the line of scrimmage. This will teach you to pay attention to where the ball is at all times.

Footwork Drills

Authors Michael J. Arthur and Bryan L. Bailey state in their book, "Complete Conditioning for Football," that defensive linemen often need to step over other players to get to a block or tackle, so you must train your footwork regularly. Twice a week, you should run agility drills between traffic cones to work on changing directions. You should also perform rope ladder drills to work on raising your knees over obstacles, as well as bag drills to work on moving laterally after making blocks.