There is no skill more important for a defender than the ability to tackle. Coaches and teammates depend on defensive linemen, linebackers and defensive backs to bring down the ball-carrier on every play from scrimmage.
Reading the offense, being in the correct spot and disrupting the play all are wasted if an athlete fails to tackle consistently.
And it doesn’t matter what level of the defense you play on. If you aren’t a reliable tackler, chances are your time on the field will be limited.
So how can you become a better tackler?
Jace Derwin, a sport performance specialist with Volt Athletics, offers five specific exercises that can add strength, power and force to your game. Volt Athletics, a USA Football national partner, creates digital training solutions rooted in the latest science, research and most effective training methods.
“Let’s set the record straight. No lift in the weight room will teach you how to tackle,” Derwin said. “Tackling is a skill, and skills require hours and hours of practice to refine and perfect. What the weight room can do is help you develop the base of strength, explosive power and reactive ability needed to tackle with greater force.”
Here’s Derwin’s breakdown of five drills to take your tackling to the next level:
The squat. One of the best lifts for athletes of all sports is the squat, which leads the list of movements that can improve tackling. The reasoning is simple, Derwin said: lower-body strength is critical for tackling. Squats help develop general leg strength, set a foundation for explosive ability and improve the structural stability of hips, knees and ankles. That is, however, if they are performed properly as part of a progressive strength training program tailored to each athlete’s individual needs. Performing a squat with poor technique or in the absence of a holistic plan can be time wasted – or worse, a detriment to your performance.
The front-foot elevated split squat. Tackles rarely happen in consistent conditions, so athletes must be able to adjust on the move and place their bodies in the best possible position to deliver tackles. This makes it paramount for athletes to have strength and stability throughout a single limb and enough core stability to utilize that lower body strength effectively. The front-foot elevated split squat provides an alternative to basic squat mechanics, adding a slightly more specific stress to the body for greater athletic expression of lower body strength. By placing the front foot on a plate or elevated platform, a greater range of motion is required from the hips, knees and ankles than in a normal squat or split squat. This movement helps develop single-leg strength and core stability in positions more similar to what athletes will experience on the field.
The dumbbell push press. Because tackling requires fast and explosive reaction, timing and rhythm is key to getting as much as power as possible into the tackle at the point of impact. The push press challenges athletes to smoothly sync leg and hip drive with a powerful punch of the upper body, adding a reactive element instead of a static press. This lift also helps athletes develop the ability to transfer force from the lower body up through the core and upper body in a coordinated, dynamic and powerful movement.
Kneeling medicine ball throw. Tackling requires explosive hip action delivered in the appropriate angles. The kneeling medicine ball throw places athletes in a position where explosive movement is initiated with the hips and must be performed with the body at the proper angles in order to successfully target the wall or partner.
Band pallof press. Often overlooked in tackling is the core strength and stability needed to work against distracting forces. The band pallof press is a notable anti-rotation movement, meaning it helps develop the structural trunk strength and endurance needed to remain in a neutral position – especially when working against opposing forces.
Tackling requires athletes to be dynamic, react decisively and be explosive. By training to generate power with the correct body movements athletes will perform more efficiently.
While it is great to be strong and explosive, it’s even more critical that defenders know proper tackling techniques and use them without hesitating when making plays on the football field. Combining a structured and progressive strength training program with the best possible tackling techniques will elevate your game.
category:
Fundamentals and Performance
Tags:
strength and conditioning
Volt Athletics
Jace Derwin
tackling
Gavin Porter
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Author:
Gavin Porter
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Post date:
Wednesday, October 19, 2016 - 17:00