3-point run stance fundamentals

1) Heal to toe

  • Short vertical distance between your front heal and back toe will help you to take a shorter step
  • Too much vertical distance will cause you to take a long step



2) Feet + knees in line with shoulders

  • Keeping your feet + knees in line with your shoulder will make it easier to move forward
  • Feet + knees outside of shoulders points your weight in the wrong direction



3) 90 degree angle in front leg

  • A 90 degree angle loads your hips so you can burst forward with power
  • Below 90 degrees puts your weight back too far
  • Above 90 degrees makes it too hard to lift your hand off the ground




4) Front hand horizontally in line with front of head

  • The vertical alignment of your hand determines weight distribution
  • If your hand is too far forward you won't be able to pick it up off the ground
  • If your hand is too far back you'll stand straight up and get knocked back



5) Off hand locked and loaded

  • Your hands are your weapons. Having your off hand ready will help you get your hands into the O-lineman's chest quicker
  • Resting your hand on your knee makes it harder to punch your opponent



6) 50/50 weight distribution

  • In a perfect run stance you should have 50% of your weight on your front foot and 50% on your hand
  • Too much weight front or back makes it hard to get your hands on the O-lineman



7) Practice both you right and left handed stance

  • Almost all high school, college and pro defenses need D-linemen to play both the left and right side, so make sure to practice your left and right hand stance equally
  • If you only practice one stance you become a player who can only play one position. This limits the amount of opportunity you have to make a difference for your team.


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