Strength Training For Linebackers | 4 Tips To Improve Football Performance

Football Strength Coach Dane Miller breaks down his 4 biggest tips that every linebacker should follow to improve their athletic and football performance on the field.
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[@GarageStrength]

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[@treystubbs48]

Please young people take advantage of these videos, I didn't have this in HS. Great Video from Coach Dane!

[@GarageStrength]

Thank you. That means a lot ✌

[@713God]

Right

[@codygill7941]

When he asked which weightlifting linebacker would rather take on the block, the first thing that popped into my head was “Whoever has the stronger mentality”

[@bradbond4082]

That’s deep

[@SpookySyndrome]

Ever since childhood I’ve played tennis and when I got to highschool I was out at linebacker. I’m going into my junior year and I never knew what it was but something about the movement I have to make in football feel natural. After watching this video I finally realized how similar in comparison both are

[@andresmaldonado7356]

Those hurdle hops looked like a ton of fun, the constant change of direction and driving of a si hole leg, extremely more difficult and beneficial than most realize. Recommend baby steps because I tried this with a client and those who lack coordination tend to trip, fall, and get frustrated

[@jeremysanders8713]

I appreciate the explanation and breakdown of the psychology of linebacker position. Using real life examples really helps!

[@marchingmatt3674]

Freshmen linebacker and I needed this thank you

[@sbstaysharp25]

I train my linebackers with hand ball against the wall , similar to Tennis..

[@GarageStrength]

Nice!

[@bubatzmann9081]

What do you mean?

[@lsporter88]

You're absolutely right Dane. I would add that the whole Team should train like that ideally. Great presentation.

[@TheFrostFilesPodcast]

I'm transitioning from TE to LB because of height and recommendations from d1s this will be a good start

[@floryan8155]

thanks!!! this video helped me a lot

[@wg3976]

Very good video 👍🏾 Reaction/Anticipation is 🔑 for LBs PLUS the ability to change speeds and change directions efficiently ✅ Tennis 🎾 🏀 is good for OLB/Edge Rushers One-on-One moves in 🏀 translate well to pass rush: the ability to create space in tight windows

[@cassiuscarter2832]

I LOVE that he has absolute strength at number 4 and no lower. While this is important, technique, reactivity, and lateral speed and far more important. I know linebackers, VERY high level linebackers, who train with no heavier than 225lbs or around 100kgs except maybe squat around 315 for reps. Personally I think DLs need more absolute strength than linebackers. Linebackers need to be flexible and most of the time absolute strength leads to mass gain and without proper stretching and recovery those athletes lose a lot of flexibility. If you aren't flexible, you are injury prone. Anyone reading this, this guy knows what he is talking about. With good athleticism and technique absolute strength becomes far less important. If you can clean/bench/squat 225lbs for Reps you will have most of the practical strength you will need. This DOESNT mean you should only train this way, it is an option if you find yourself getting slow and losing flexibility and speed.

[@bobbyallen4555]

I 100% agree about acceleration. I sucked at that. This is whats crazy. I really didnt know how to run a 40.

[@t0nyloaf]

Great stuff. Nice A&B shirt too

[@ProfCleiton]

Amazing bro, i'm pratice your training in Brazil 🇧🇷🏈🏋🏼‍♂️

[@fredfulton2779]

Great video! wish I would have known some of this back when I was a linebacker!

[@GarageStrength]

Glad you liked it!

[@sbstaysharp25]

Pure excellence

[@GarageStrength]

@@sbstaysharp25 Thank you 💪

[@user-ly2dd2bi3r]

Thank you

[@Effectiveworkouts101]

Helpful

[@ygorcarvalho8230]

I'm 18 years old and I've been playing football for about 2 years here in Brazil. great video helped a lot 💪🔥

[@larrygibbs2108]

I think you might have the wrong football

[@Violentskyes]

@@larrygibbs2108 🤣🤣🤣😭😭😭

[@Chavylifts]

This helps a lot I’m about to be a junior and I’m a 6,3 210 OLB and I just want to become the best me I possible can

[@coachbobkapustka4803]

3:50 THAT DRILL THOOOOO noice

[@GarageStrength]

👆👆

[@thebuddhaofknowledgemichae2486]

You can tear an ACL. Also they football drills to do. Wear and tear.

[@scottsmith3635]

What about strength training and strength endurance for rowers

[@bobbyallen4555]

Power Cleans helped my performace more than anything. I didnt take cleans seriously till I went to college.

[@freddiemercury5501]

I’m at university, ın turkey we don’t have the game in hs, was looking for what else can ı do to improve my game, that really helped me much. Aprecciate your effort on informing

[@unlshtb4524]

hangi üni bro

[@freddiemercury5501]

@@unlshtb4524 bogazici

[@coachbobkapustka4803]

above n beyond. 100

[@GarageStrength]

😂😂

[@braveff4452]

Need a video for Defensive Backs!

[@GarageStrength]

Great suggestion!

[@dagoat5064]

Can you do one on running backs?

[@stephaniejoens6435]

Wow, that helps, I am a linebacker and a tennis player

[@willwalton8457]

BRO ME TOO

[@tarrerdome]

Wow!!! Wish I would have had this in the 90s!!! Kids take advantage he’s literally giving you the game for free college and perhaps generational wealth. This is of the Lord!!!

[@itsmatthew9545]

Hey man, I am a 23 year old athlete from Sweden. I started American Football last year and love it, I have played Defensive End mostly. I am 6'4 and quite lean weight is 250lbs. I would say I am quite explosive but will have to continue with my speed. Do you have any position that could fit me starting out such late?

[@kamersmith7834]

Defensive end no capp

[@christianbreaux2305]

I actually think You can gain 30-40 lbs and be a 3 or 4 downtech and also a 6 tech strong end

[@jk38thelastsamurai55]

I know guys in high school that were bums in the weight room but monsters on the football field

[@FTW54]

I hit like as soon as I saw the above and beyond shirt

[@lakegenevaboys6227]

Goat

[@samtexsemtex6998]

You should see linebackers playing short stick d middie or long stick middie in lacrosse. Physicality, reading, iq, lateral speed, etc. its all there

[@isaacrivera8122]

That's the exact reason why i'm watching this lol

[@Misterjacobs]

Where's the link to the Linebacker workouts?

[@GarageStrength]

We are really sorry we missed this comment and not applying the proper links. Here is the link to our Linebacker Program 👉 www.garagestrength.com/products/rebellion-off-season-strength-program

[@warrenmorgan304]

Dam dude, I subscribed just because of this response.

[@ks4willbball201]

What workouts can I do Coach if I have a 95 Bench a 95 Incline Bench and a 75 power clean Im trying to lift heavy but I need to get better so what workouts can I do Coach.

[@unknowndefinitelyunknown6301]

You should do one for dbs

[@cjlink9937]

Man, you really don’t know how much I want, you know, THIS right now. I’m 12 but I want to be the best so damn bad it hurts. In my football league if you were over the weight limit you had to be a linemen bit I want to be a linebacker. Do you think this off season I should go to a personal trainer and ask if we can work on these skills?

[@chublub4982]

if you get a personal trainer, start with the basic compound lifts to get yourself a baseline to start to work from. You can work out the lateral quickness and sprint technique at a park by yourself with cones for now until you need something more intense

[@cjlink9937]

@@chublub4982 I mean, I’ve done personal training before. I’ve already started weight lifting on my own. I’m benching 150lbs. My starting deadlift without training is 150 (not max) and I can squat close to 180. When I did personal training last year, I was so much faster and in shape. My trainer is a great guy who was a former track star. I think I’d make more progress with him seeing how wars he pushes me to do better.

[@GarageStrength]

If you are looking for training and nutrition advice, consider looking at our offseason linebacker program 👉 www.garagestrength.com/products/rebellion-off-season-strength-program and nutrition program 👉 www.garagestrength.com/pages/high-performance-nutrition

[@cjlink9937]

@@GarageStrength I’ll look into it, I have a bit of money saved up hopefully I can get it!

[@KenLuciano300]

If you are really 12 you already have a huge advantage over the competition focus more on athleticism than lifting weights size doesn’t matter if you can’t use it properly so perfect your technique footwork and shedding blocks covering etc... be able to do it all

[@stonebreakerttv]

Is there one for d Ends

[@monye3322]

I wish I had a trainer to

[@Rizzo2185]

5:12 - holy sh*t! I'd fall right back down those stairs

[@user-nh5ic7wz1t]

Man I don’t know if I should be line backer or defensive line men I want to play pew wee foot ball 12 5.8 195lb I am strong but not fast I have a 40 yard dash of about 7 seconds on average and can tackle pretty well adivice will be appreciated

[@mufffinzyt2644]

Would it be a good idea for a linebacker to do track in the off season? I want to work on my speed and athleticism, but i’m afraid that I will lose strength

[@cameronwhipple7314]

Dw bro as long as ur still in the gym u wont lose strength unless ur running a marathon everyday

[@Getsyyyu]

Might be late but do it dawg just don’t stop lifting and shit you feel

[@matthewherrera5846]

When your in track season just focus on upper body your lower body will be getting work every day!!!!

[@tboneito]

High level tennis players are great athletes. They have all the skills to play every sport.

[@axelpikon8374]

Maybe not on strength and maybe on sprinting speed but yes they are great athletes

[@3DHDcat]

Not every sport. Soccer requires immense ball control and skill to be effective, rugby requires good size

[@tboneito]

@@3DHDcat Soccer is good for foot work and conditioning but you are leaving out hand eye coordination. Tennis players will have excellent foot work and hand eye coordination which translates to crossing over to any other sport. I know high level soccer players that can't throw a ball. I guarantee you give a soccer player a baseball bat he couldn't come close to hitting a fastball. Strength and size will come with training and eating. It's better to have the athletic skills down before one starts getting big. So yeah.. I'm right about tennis players.

[@Countrypimp682]

I'm 5'10 and 130 pounds and about to start 7th grade football and I'm 12 years old do you Think I would be a good line backer

[@GarageStrength]

Definitely give it a try and give it your all 👍

[@realstepper2291]

You can also try tight end if you kinda fast

[@fxckvlone-5401]

5’10 in 6th grade ? U gon be good my nigga I swear

[@christianbreaux2305]

Hell yeah!!!!

[@vbedwars1889]

Is benching 225 as a freshman good bro I weigh 190

[@GarageStrength]

Yeah that's pretty good. Keep grinding 💪

[@vbedwars1889]

@The Wop 5 reps

[@flightteamsostrong191]

I bench 190 at 13 and wegih 150 speed is my thing tho and explosiveness that’s solid tho

[@aidenmeier9735]

@@flightteamsostrong191 😂 cap

[@Rj07.]

@@aidenmeier9735 wdym cap thats not unbelievable i bench 150 at 14 120bw

[@JesseGMan7]

So basically be strong af and play tennis! Lol jk I dig the video gonna keep this in mind

[@GarageStrength]

👆👆👆

[@SSmith-eu9vw]

It's very easy to jump side to side as a tennis player because you're not dragging 250 lb across the court....

[@FraldinhoBJJ]

Cleans and Olympic lifting are so skill based it’s very hard to say just because you’re numbers go up your absolute strength is going to go up. Lots of times neuromuscular efficiency goes up before absolute strength does It’s so hard to quantify clean solid reps through a full range of motion with exercises . And very clean starts with a deadlift . A much more useful movement would be double overhand sumo deadlifts . Much safer on the back than a conventional deadlift and adds great power. Want to see how strong someone really is? See how much they can deadlift . I agree with bench and weighted chin ups . Adding sumo deadlifts in virtually any volume scheme 3X3 at 85%. 5X5 at 70% or 4X10 at 55% will work wonders . Overhead press is also great and more sport specific than a bench press . I would also mix in the front squat .

[@danielvasquez5007]

I wish I could be training like this but I need to wait for my tendinitis to heal 😭

[@aidenmeier453]

L

[@jgonzo7472]

I want to be more explosive

[@tylermillerpl]

is benching 230lbs good for being a freshman and weighing 145

[@johnnywiz101]

That's bad im 95lb and bench 400lb with 3 fingers

[@gavinmortazavi3274]

@@johnnywiz101 😂😂

[@youcontrolfreakssuckit3784]

Stefan ferholm???

[@4thecollectors]

Linebackers are smaller but more agile than ever

[@ehh3140]

I’ve seen players that are stronger that can’t play as well as others not saying your not right but I o seen it

[@sleepy9383]

Tryna get like Justin flowe

[@philu3]

Oversimplified. Yes, a LB needs these physical traits, but a LB is gonna be really "limited" if he doesn't the plays properly. You can have a 4.5/40 linebacker get entangled with the offensive line because he's slow to read the play, while a 4.9/40 LB will knife through the offensive line because he beat it to the punch (ex. Denzel Perryman or Danny Trevathan) I'll take the latter LB everyday all day and twice on Sunday.

[@GarageStrength]

I completely agree. Play is the most important part, but no matter the athlete... the weight room and developing strength can't be ignored to play at an elite level

[@cerebralofthoughts3145]

Man I would completely disagree with the strength workouts you suggested. In 2021 no real strength & condition coach will keep letting there LB put so much weight on their knees. Wonder why you see so many football players tear ACL,PCL,MCL, BECAUSE ALL THAT WEIGHT THEY PUT ON THEIR KNEES. Wake UP

[@thebuddhaofknowledgemichae2486]

They should share a program with Amateur wrestlers.

[@GarageStrength]

Not exactly, but there is some transfer

[@thebuddhaofknowledgemichae2486]

@@GarageStrength teach the linebackers to tackle and line up.

[@ollied5413]

Coach dane is literally the modern day Jesus. But rather than giving us bread and wine he's giving us knowledge on how to be better ballers. Legend

[@christiansessions3292]

Great job showing a video of a running back avoiding all the linebackers, while stating how you have produced D1 linebackers. Great video choice!