Workout tips and exercises for middle linebacker drills are designed to help improve your technique and tackling ability while on the field. Due to your positioning on the field, middle linebacker drills must also improve your ability to see the entire field, deflecting passes and intercepting balls, as well as making tackles.
Interception Drill and Tips
This interception drill is designed to help improve your footwork as a middle linebacker, as well as your hands and ability to make interceptions. Stand on the 20 yard line with a quarterback facing you 10 yards away. Have a receiver line up 10 feet to the right of the quarterback. On his mark, the quarterback should drop back and the receiver should perform a 5 yard slant over the middle of the field. As soon as he breaks off the slant, sprint forward in an effort to deflect or intercept the ball. During this drill, one tip would be to watch the eyes and hands of the quarterback to see which direction he will throw.
Angle Tackle Drill
This tackle drill will help to improve your ability to tackle players on the run. Stand 20 feet in front of a running back. On your coach's signal, the running back should run 10 feet before breaking left or right. As soon as he makes his break, run full speed at him, attempting to tackle him from the waist down. Perform this several times, focusing on his belly button, or general midsection, while executing each tackle.
Shed and Show
This middle linebacker exercise is designed to help you get through blockers and put yourself in a position to make a tackle. Line up a tackling dummy in front of you. Have a running back stand 10 yards behind the tackling dummy. On your coach's whistle, have the running back sprint at a 45 degree angle to whichever side he chooses. As soon as he makes his move, hit the sled, using both hands and pushing up and away at the tackling dummy before running to make the tackle. Placing both hands at the pectoral muscle area of the tackling dummy will be the most effective way to shed his block.
Middle Linebacker Exercise Tips
In conjunction with middle linebacker drills, it is important to consistently work out and condition your body in order to increase muscle mass and boost your speed levels. Workout tips and exercises you can perform as a middle linebacker range from pushups to bench presses. If you are looking to strengthen your upper body, curls, light flys and bench pressing will be most effective. To improve your quickness, performing wind sprints before or after drills, as well as plyometric exercises, will help to improve your speed.
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