Definitions

1.      semitendinosus- a fusiform muscle of the posterior and inner part of the thigh

2.      semimembranosus- a large muscle of the inner part and back of the thigh

3.      biceps femoris -located on the back of the thigh and assisting in bending the leg.

4.      Vastus lateralis- the division of the quadriceps muscle that covers the outer anterior aspect of the femur

5.      Vastus medialis-the division of the quadriceps muscle that covers the inner anterior aspect of the femur

6.      Vastus intermedius-the division of the quadriceps muscle that arises from and covers the front of the shaft of the femur

7.      Phalanges- fingers

8.      pectoralis major- the action of assisting in drawing the shoulder forward and rotating the arm inward

9.      pectoralis minor- the action of assisting in drawing the shoulder downward and forward.

10.  tricep brachii- muscle on back of arm

11.  anterior deltoids- front shoulder muscle

12.  serratus anterior-  a thin muscular sheet of the thorax that arises from the first eight or nine ribs and from the intercostal muscles between them

13.  coracobrachialis- a muscle extending between the coracoid process and the middle of the medial surface of the humerus

14.  Extension- the act of extending

15.  the long head- biggest muscle in tricep

16.  the medial head- muscle closest to middle

17.  the lateral head- muscle furriest from middle

18.  hinge joint- elbow joint

19.  distal- away from body

20.  lateral- to move away from midline
21. Inferior- Lower or below
22. Proximal - toward a reference point

Tricep Extension

The triceps extensions

The triceps extensions are another way to build strong muscles to help control the opposing linemen.  When doing triceps extensions you will be working all 3 heads of triceps the long, medial, and lateral. You must grip the dumbbell tight and raise it above your head. Then you put your arm in a 90 degree angle and extend your elbow using the hinge joint. When extending your arms you make your arm distal from body and players cannot grab your jersey. Normally you would like to do this for 3-5 sets of 6-12 reps.

The Bench Press

The bench press is another great exercise for offensive linemen.  When bench pressing you are targeting the chest, triceps, and shoulders. In the chest there is the pectoris major and the pectoris minor and your also use triceps brachii muscle. In the shoulders you use anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers. When bench pressing you want to grip the bar tightly with your phalanges and then slow bring bar to your chest. Pause for a moment and then raise it back up to full extension. Norma  lly you would want to do this for 5sets of 5 reps for power training.

The Squat

The squat is a great workout for building a strong lower body for offensive linemen. The muscle that you use when performing this workouts are the quadriceps and hamstring muscles. The hamstring has semitendinosus, the semimembranosus and the biceps femoris. The quadricepses have Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius. When performing your squat you want to keep your neck up and back straight. You want to keep your phalanges gripped tightly to the bar. You want to bend down in till your thighs become parallel to the floor. Then you want to push yourself back up using your legs.  Normally you would like to do this for 5 sets of 5 reps for power training.

 

Novice Video

Expert Video

Phase 1 Stance

Key to a good stance starts with your feet. They need to be shoulder width apart lateral and slightly staggered. Hand should be out in front distal from body with your hand bridged. Body weight leaning slightly foward and be on your toes.