Maximizing Power in the 3A trenches: O'Dea Fighting Irish OL Drill
The O'Dea Fighting Irish are gearing up for another dominant 3A season, and their linemen are putting in the work to come out on top. One key drill that's helping them build raw power is the 'Med Ball Slam.'
Objective: To develop explosive strength and power in the upper body, translating to improved blocking and pass protection.
Setup: Divide OL into pairs, with one player holding a 20-25 lb med ball. The other player will start in a 3-point stance, hands on hips.
Execution: The player with the med ball will slam it down to the ground, then immediately jump up and catch the ball, repeating for 3 sets of 10 reps. The player in the 3-point stance will focus on staying low, keeping hands inside, and exploding upward to meet the med ball.
Coaching cues: 'Slam it down like a sledgehammer!' 'Catch and explode!' 'Keep your hands inside and your feet moving!'