I play womens Football

Question
What do I have to do to better understand my position?  I play right, left and nose tackle and I am determined to play offensive guard (I like to pull)?  As a rookie for the New York Sharks #77, I'm big, strong and have a lot of speed on me but don't really understand my position.  It's off season now and I'm hitting the gym, I should really be hitting the track and working on running up and down the field with my gear.  I also want to let you know that I'm 32 and it feels good to be the hitter and not to be hit BUT I want to be the S**T next year!  Check us out nysharksfootball.com

Answer
Dear Manouchka:
I went to your website and all I can say is wow! It is about time that the ladies find out just how much fun football can be. I am happy for you and your team mates.

Here are some tips on how to play Defensive Line.
To get into a proper defensive stance, stand with your feet parallel, knees flexed, and bend forward, resting forearms on knees. Reach out with both arms, hands on ground. Then raise one hand, open, palm forward.

DOUBLE TEAM
If you are double teamed, turn your body sideways into the gap between the two blockers and if you need too drop down to one knee. If you fill the hole, they will have to run the ball elsewhere and it destroys the timing of the play.


WHEN THE HAT MOVES FORWARD
When the offensive player moves forward, the defensive player must step to the blocker, with a forceful blow (by the heels of the hands) strong enough to stop the blocker in her tracks. She must then separate from her and move to the ball. If the offensive player tries to cut her, the defensive player must extend her arms and force the blocker to the ground. At the same time she must kick out her feet backwards and away from the blocker.


WHEN THE HAT MOVES INSIDE OR OUTSIDE
The defensive player must be able to shuffle laterally keeping a half a person ahead of the blocker while reading the play. Remember the blocker is trying to keep you from the play. So if she is trying to block you from your right side, the play is going to your right side. If she is trying to block you from your left side, the play is going to your left side.


WHEN THE HAT MOVES BACKWARDS, BULL RUSH   
The defensive player must rush hard and close the distance between herself and the offensive player. The defensive player must now becomes the offensive player; so to speak, by driving her opponent back (with the heels of the hands) as hard and fast as she can to get her off balance. The same drive block the offensive player uses against you is now used by you to get to the quarterback.

Remember the offensive player is dropping back as fast as she can to pass block. If you can make contact and keep driving her backward she is going to lose her balance and fall down on her rear. And you will have a clear shot at the quarterback. There are many other techniques used to rush the quarterback however, I will only go over the bull rush because I do not want to step on anyone抯 toes. Most coach like to pick which techniques are going to be used by their defensive players and they do not want another coach butting in to their business. The bull rush is the only one that can be used without anybody being the wiser. From far away it looks just like any other rush technique. Here is a tip that will put a smile on your face. You are probably asking yourself, is there anyway to know when she is going to pass or run block. The answer is yes, look at her feet.


READ THE PLAYERS FEET
If the play is a run, the offensive player will have most of their body weight on the front of their feet and their heels off the ground. If the play is a pass, the offensive player will have most of their weight on the back of their feet and their heels on the ground. They also might do this if they are going to pull. Some of the offensive players point their feet in the direction they are going to pull.


REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU.

You want to be quicker than everybody else and be able to run like a linebacker? Try basketball it will help you get into football shape. It will teach you how to run back, forth, and side to side without thinking about it. Basketball will also help your coordination, quickness, conditioning, and improve your foot work. This type of workout is especially good if you want to play half-back, defensive end, or you just want to run with the ball.

You want to be coordinated add handball to your workout schedule. Just like in basketball, handball forces you to run back, forth, and side to side without having to think about it. You just react to the ball much like in football. Handball can be of great help, to a football player, for all the same reasons as basketball.

Try playing these two sports, as part of your routine workout, and you will get into fantastic football shape. You will also improve your reaction time. If you do not want to play basketball or handball try some running.

Do you want to be fresh in the fourth quarter when everybody else is exhausted? Start by running a 1/2 lap around the football field everyday. Be sure to sprint the last 100-yards of your run. This way you work on your wind sprints and long distance running at the same time.

After a week or so, when you feel up to it, add a half a lap to your workout. Keep adding a half a lap, every week or so, until you reach 3 or four miles per workout. Only workout once a day, you do not want to over do it. You want to build your body up not use it up. Be sure to drink lots of water, you will need it. And do not do all three work outs together. Just pick one and do it.

TAKE IT SLOW. Do not push too hard and make sure that you get checked by a Doctor first.

DO NOT DO THIS WORK OUT IF YOU HAVE NOT BEEN WORKING OUT REGULARLY.THIS WORK OUT WILL CAUSE YOUR MUSCLES TO CRAMP UP FOR A MONTH IF YOUR BODY IS NOT READY FOR IT. I AM NOT KIDDING.   


BEFORE YOU START ANY PROGRAM MAKE SURE YOU GET YOUR DOCTORS OKAY. REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. IT IS BETTER TO BE SAFE THAN TO BE SORRY!!!!!!!!!!  

You might want to give this work out a try.
Try doing Hundreds it is a muscle blaster to the max. The way to do hundreds is to lift 1/4 of what you normally would lift for 100-reps.

For example if you normally lift 100 pounds on the bench press you would cut that amount to 25 pound more or less. Your goal would be to bench press 25 -pounds 100-times. Your first few reps will seem easy but before you get to a total of 100-reps your muscles will give out. Rest for only a minute or so and then continue from where you left off.

Lets say that you were only able to do 25-reps before your muscles gave out, then you would need another 75-reps to finish your workout.

You want to have a total of 100-reps.You do not want to count sets you only want to count reps. Do as many sets as it takes to reach a total of 100-reps. No more!

You can only do hundreds on two major body groups at a time and never on the same day. Try this workout.

Do your chest and back workout on Mondays, Wednesdays, and Fridays only. On Tuesday and Thursday workout your legs and rest on Saturday and Sunday.

Do one exercise of 100-reps a day (only) and you are done with that muscle group for the day. NO MORE! You DO NOT WANT TO OVER DO IT.

This is a major wake up call for your chest, back, or what ever muscles you want to work on. You can do the same type of work out for your other body parts. For example, try working out your biceps and triceps together or quadriceps and calves. Do not do all these work outs in one day because it is too much for the body to recover from. Short (45-minute) naps during the day are great to help the body grow.

Short (45-minute) naps during the day are great to help the body grow. Drink lots of water, get lots of sleep, and do not over do it. Remember your body needs time to recover from the workouts. And this is also the time, during which, your body grows.

I would like to wish you good luck with your season. If you have any questions on how to do your work out just let me know. I will be more than happy to help you in anyway I can.

Your friend, Coach Louis

PS. Remember your body does all its growing when it is at rest, not when you are working out so give it time to recover from the workouts. One more thing, what is the name of the lady football player in the middle of the picture on your website? All I can see is the first number on her jersey the number 8.