Aug '25 • 🏃♂️ Drills
👉 10-Minute Individual Period Plan
This plan sets the tone. Fast, technical, and game-relevant. No wasted movement.
Just real D-line development.
1️⃣ Stance & Get-Offs
3–5 reps each side
Focus: urgent first step, clean shin angles, violent off the ball
Your first step decides the rep — make it count.
2️⃣ Strike + Run Your Feet
Partner or bag drill
Focus: Sternum & Bicep hand placement, foot drive through contact
Don’t just hit. Dominate.
3️⃣ Peek & Shed Drill
Focus: extension, gap control, shedding with purpose
Peek only after you’ve earned knockback. Control before you chase.
4️⃣ Reach & Gather Steps
React to reach blocks
Focus: fight through the upfield shoulder, vertical steps, no crossover
Stay square, stay balanced.
5️⃣ Core Pass Rush Move Circuit
3 reps each: Double Swipe, Cross Chop, Bull Rush
Focus: speed, precision, clean transitions
Fast hands. Step through. Finish through the line.
🤩 This 10-minute sequence builds real habits. It’s perfect for high school, college, or off-season training blocks.
👇 Comment below if you want more Indy plans or have a specific focus you want covered next.
— Coach Dheilly
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👉 10-Minute Individual Period Plan
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