Burlington Sea Horses OL Drills: Building Power and Speed
At D-I programs like the Burlington Sea Horses, offensive linemen need to be strong, agile, and explosive. One effective drill to improve these skills is the 'Medicine Ball Power Clean.'
**Sets and Reps:** Perform 3 sets of 8-10 reps with a 20-24 pound medicine ball. Rest for 30-45 seconds between sets.
**Coaching Cues:** Start in a squat position, then explosively jump up, catching the medicine ball at chest level. Focus on quick turnover and maintaining a tight core.
**Why it Translates:** This drill builds power and speed by mimicking the explosive movements required in pass protection and run blocking. It also improves core stability and reaction time, essential for OL players in game situations.
**Additional Tip:** Incorporate plyometric exercises like box jumps and depth jumps to further enhance power and explosiveness.