12 Ways To Develop Speed and Power in Linemen

Linemen are the backbone of any football team. Their role demands incredible strength, quick reflexes, and explosive power to dominate the line of scrimmage. While technique and mental acuity are critical, linemen also need dynamic speed and power to win at the point of attack, whether they’re on the offensive or defensive line.

But enhancing speed and power takes more than just running wind sprints and power lifting in the gym. In this guide, we’ll show you the many ways to develop speed and power in linemen with focused drills, exercises, and more.

Why Linemen Need Power and Speed

An offensive or defensive lineman needs not just power or speed, but a dynamic combination of both to win their battles at the line of scrimmage. Whether defending the quarterback, creating openings for a running back, or getting behind the line for a tackle-for-loss, linemen who can explode off the line and sustain power during engagement will always have the competitive edge.

Speed allows them to maintain agility and counter their opponents’ movements, while power ensures they can physically dominate. Together, these attributes can elevate a team’s performance and create a faster, stronger, and more efficient line.

Athletic Power Development and Its Importance

This combination of speed and power is athletic power, and it’s what every lineman needs if they want to succeed on the gridiron. Athletic power isn’t just about raw strength; it’s about explosiveness with control.

Unlike steady-state strength exercises, power-focused training prioritizes generating maximum force in minimal time. It mimics the milliseconds linemen have to push, pull, block, or tackle during a game.

Exercises and Drills for Athletic Power Development

There are many ways to develop speed and power in linemen, from sled pushes and tire flips to hill springs and dynamic starts. Below, we’ve compiled a list of exercises and drills for linemen to develop their athletic power.

1. Sled Pushes and Pulls

Pushing and pulling heavy sleds is one of the most effective ways to simulate game-day movements, making it a staple in linemen’s training programs. Using versatile equipment like the FlipSled enables athletes to build explosive leg power while practicing proper drive technique.

Unlike other sleds, the FlipSled is a piece of athletic power development equipment that teaches linemen to generate power, develop explosive movement, and maintain control over their opponents. The ability to customize weight allows athletes to progressively overload, safely building endurance and raw force output over time. 2. Leg Drives and Resistance Training

Resistance band sprints and weighted leg drills develop lower-body explosiveness. These exercises teach athletes to activate their glutes, hamstrings, and calves simultaneously, creating power during the "leg drive" phase. Resistance builds speed and reinforces game-ready acceleration, particularly for the short, explosive steps linemen take after the snap.

3. Power Cleans

The power clean is an Olympic lift that many strength coaches love to emphasize to their players, and for good reason. It engages the entire body, teaching athletes to generate power from their legs through their upper body. Effective for snapping into action and driving opponents backward, this exercise also improves posture and explosiveness, which linemen need to fire off the ball and dominate their opponents across the line of scrimmage.

4. Plyometric Drills

One area of training that too many coaches overlook is plyometrics, also known as reactive training. Plyometrics like box jumps, depth jumps, and broad jumps emphasize explosive power and reaction time.

These exercises condition the body to be quick off the mark. Linemen who master plyometric drills gain a vital edge in responsiveness while building resilient muscle fibers that can tolerate high-pressure impacts on the field.

5. Hill or Slope Sprints

Incline training is an excellent way to improve an athlete’s speed and endurance. Plus, few training methods test a player’s grit like incline sprints.

Running uphill boosts cardiovascular endurance while strengthening the hamstrings, glutes, and calves. Practicing hill sprints builds power and teaches linemen to engage proper forward-lean mechanics for effective blocking and accelerating.

6. Tire Flips

Simulating real-world movements essential to line play, tire flips offer a unique combination of strength, power, and technique. Flipping heavy tires forces athletes to engage their hip drive and build functional power. The FlipSled takes this concept further by safely introducing adjustable weights for customizable difficulty levels.

7. Dynamic Starts

Football plays only last a matter of seconds, so linemen must train their ability to exert maximum speed and power in quick bursts. Training short sprints of 5 to 10 yards from a three-point stance mirrors the explosive acceleration linemen need during a snap. These dynamic starts encourage quick-twitch muscle fiber recruitment and ensure athletes are faster to engage their opponents, a crucial factor for determining on-field dominance.

8. Trap Bar Deadlifts

Deadlifting with a trap bar minimizes stress on the lower back while activating the posterior chain. The motion mimics the leverage linemen use to engage their opponents effectively. This exercise builds both raw strength and explosive power that linemen need to hold blocks or drive through the line. 

9. Agility Ladder Drills

Balance and coordination are just as important as brute force. Agility ladder drills improve footwork, lateral movement, and overall agility. A quick lineman who can better control their lateral movement can also counter an opponent’s moves while maintaining stability.

10. Farmers Carries

Farmers carries are incredibly effective for functional strength development. Carrying heavy weight across a distance tests grip strength, core stability, and leg drive simultaneously. This exercise builds stamina and power, qualities every lineman needs during prolonged game drives.

11. Isometric Holds

Holds like wall sits, planks, and isometric squats strengthen joints and improve muscle endurance. By focusing on maintaining stability under pressure, linemen develop durability for intense physical engagement. Isometric exercises also reduce the risk of injury by creating strong, supportive muscles around sensitive joint areas.

12. Sprint Mechanics Training

Polishing sprint mechanics can drastically elevate performance. Drills that focus on maintaining proper sprint posture and striking the ground with maximum efficiency create better movement patterns, translating into faster bursts off the line. Pair these drills with resistance running to condition linemen to dominate the first few critical moments of any play.

How the FlipSled Helps Linemen Train

One piece of equipment that helps linemen dominate the field through speed, power, and explosiveness is the innovative FlipSled. The FlipSled has revolutionized training for linemen by combining traditional powerhouse exercises like sled pushes, tire flips, and resistance pulls into one groundbreaking piece of equipment. Its adjustable weight design caters to athletes of all skill levels, making it safe and effective for diverse training regimens.

Beyond its utility, the FlipSled’s durable construction withstands rigorous training sessions, offering long-term value for coaches and teams alike. Trusted by NFL professionals and college programs, the FlipSled is more than just equipment; it’s a game-changer in linemen training.

Unleash the Inner Athlete in Every Lineman

A lineman needs a superior combination of speed and power to dominate their opponents and drive team success. Each of the methods listed can help sculpt athletes into formidable forces on the field.

Implement these proven techniques and integrate equipment like the FlipSled into your training program to maximize results. Learn more about the FlipSled on our site, or connect with our team to take your training to the next level.