Fire Up the Firebirds: A Drilling Technique for 6A OL Dominance
At Lawrence Free State Firebirds, our 6A program is gearing up for a strong season. To get our OL players in top shape, we're focusing on the 'Plyometric Box Jump with Medicine Ball' drill. This exercise targets explosive power, speed, and agility – essential for dominating on the line. Here's how to run it: 3 sets of 10 reps, with 30 seconds rest between sets. Players start in a squat position, then explosively jump onto a plyometric box (24-30 inches high). As they land, they immediately throw a 10-15 pound medicine ball forward, focusing on proper form and core engagement. This drill translates to game performance by improving our OL's ability to quickly change direction, generate force, and maintain balance under pressure. By incorporating this drill into our pre-season training, we're confident our Firebirds will be a force to be reckoned with this fall.