Building a Lineman: O-Line Drills proper Knee Position

Here are some Offensive Line Drills that emphasize knee position. Proper Knee Position is the key to maximize power and efficiency for Offensive Linemen when moving and striking.
Proper Knee Position is the Key to Unlocking an Offensive Lineman's Power. The knee is the key hinge to unlock the power of the hips with maximum force of the feet connected to the ground.
The Knee only moves on one plane. Basically, it only extends out straightening the leg or contracts to bend the knee. For the knee to work with maximum efficiency it must be properly aligned with the power generated by the big muscles of the hips and the feet on the ground. Since the knee only extends or contracts, it has to be lined up correctly to work. Focusing on proper knee position and alignment helps Offensive Linemen perform better.
Proper Knee Position is crucial for efficient movement. It starts with an Offensive Lineman's Stance. To maximize efficient movement of the first step an Offensive Lineman must load his push leg in his stance. While it's important to shift weight to the push leg, it is just as important to align the knee of the push leg properly. When force and power are loaded correctly the Offensive Lineman can explode out of his stance without wasted movement or energy.
When the Offensive Lineman applies force with his push leg to make a step the push leg knee must drive towards the target. The push leg foot needs to remain completely connected to the ground while the hips and shoulders of the Offensive Lineman become aligned with the angle of attack. The push leg ankle can rotate while connected allowing the knee to point towards the target. The push leg knee stays flexed and is driven towards the ground keeping the hips low and ready to deliver a forceful strike on the second step.
Proper Knee Position is also crucial when striking a defender. When striking with your hands the power is generated from the push leg that is usually opposite of the direction the offensive Lineman is going. Kind of like a boxer who pushes off his back leg to punch. When the second step lands power comes from the hips by extending the knee and rolling the hips. It is transferred across the core and out with maximum force through the upper body. The backside knee should be aligned with the angle of attack to deliver maximum force. This type of striking is used in man or zone run blocking and pass protection.
When striking in a gap scheme where force is often applied by striking the defender using same foot-same shoulder technique the Offensive Lineman uses the play side knee to generate force. Maximum power is generated by timing the landing of the play side foot on the ground while delivering a blow with the nearside forearm & shoulder then lifting and driving the defender. Having the knee properly aligned with the target helps generate maximum force.
Proper Knee Position is one of the most important keys to Offensive Lineman success. Focus on keeping the knees aligned with the direction of force being applied and Offensive Lineman can move and strike with maximum efficiency and power.
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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