Building a Lineman 3.0: Core & Breathing

Welcome to 2024 and to Building a Lineman 3.0. The past 2 seasons have been about understanding the physiology and anatomy of an Offensive Lineman's Body to function at capacity as they look to Dominate on the Gridiron. Building a Lineman 3.0 is a progressive Training Program aimed at developing Offensive Linemen functionality.
Now we expand our exercises to an Offensive Linemen's Core. One of Bober Academy's "3 Building Blocks of Success" is playing in a Football Position. A Football Position is achieved by playing with your feet on the ground, a wide stance for balance & stability, and playing with low hips and knee bend to strike with a rising blow. An Offensive Lineman's core is the link between their power generated by the lower body and striking with their upper body's weapons.
In this video Dr. Nolan Clausen, movement specialist at @midwestmovementelkhorn6731 teaches a few functional exercises to increase an Offensive Lineman's strength and stability in their core. With Coach Bober demonstrating, he takes us through a quick workout to lay the foundation for Offensive Lineman to maximize their core strength and connect their upper and lower body.
Functional exercises include:
- Supine Breathing - laying on the ground in a neutral position focusing on belly breathing while holding a tight core
- Dead Bug - holding a supine position while extending an arm and leg in an alternating motion while holding a strong core
- Band Shooters - Attaching a stretch band to create resistance while performing the dead bug exercises
- Bear Plank - Raising up on your toes in an all four position and holding a solid core
- Paloff Press - extending your arms and holding a tight core while kneeling on a soft surface
- Paloff Press w/ Lunge Step- alternating lunge position while extending your arms and holding a tight core while kneeling on a soft surface
Dr. Nolan recommended this routine at lease 3 times per week and daily if possible. Add more time, resistance, or range of motion as you become better at these exercises. Pretty soon, you will notice a stronger core which should allow you to play more effectively. This should lead to more explosive movement and access to power as you play Offensive Line. This simple routine will prepare Offensive Linemen to Dominate on the Gridiron this Fall.
As we progress with developing Offensive Linemen's functionality, we add more exercises that are vital to their blocking success.
Be sure to check out @midwestmovementelkhorn6731 or go to www.midwestmovementelkhorn.com/
Reach out to Dr. Nolan [phone] if you need help getting back on the field!
The Bober Academy was founded in 2019 by 8 year NFL Veteran Chris Bober with the Mission to train and develop athletes to maximize their potential and succeed on the gridiron by coaching the fundamentals of offensive line technique. The Bober Academy believes in laying the the building blocks of O-Line Success first then repeating over and over until mastered. The Bober Academy offers O-Line instruction for all ages and skill levels through camps, clinics, & one to one learning.
Chris Bober went from a walk-on at Division II UNO to NFL starter by hard work, determination, & becoming a master of Offensive Line technique. After graduating from Omaha South High School Chris redshirted then became a 4 year starter helping his team win NCC Conference Champions in 1996 & 1998. He was a team captain and named to All America Team after his Junior & Senior seasons. Chris went undrafted in the 2000 NFL Draft & signed with the NY Giants. He was cut after his rookie training camp, signed to the Practice Squad & finally to the active roster for the 2000 NFC Champion Giants. Chris stayed with Giants 4 seasons becoming the starting Center in 2002-2003. In 2004 Chris signed a free agent contract with the Kansas City Chiefs where he played 4 seasons starting games at Guard & Tackle. Chris retired in 2008 after multiple hip surgeries.
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