Welcome to 2024 and to Building a Lineman 3.0. The past 2 seasons have been about understanding the physiology and anatomy of an Offensive Lineman’s Body to function at capacity as they look to Dominate on the Gridiron.

Building a Lineman 3.0 is a progressive Training Program aimed at developing Offensive Linemen functionality. In January we start with the feet and ankles. One of Bober Academy’s “3 Building Blocks of Success” is playing in a Football Position. A Football Position is achieved by playing with your feet on the ground, a wide stance for balance & stability, and playing with low hips and knee bend to strike with a rising blow. The foundation of everything is an Offensive Lineman developing a relationship with his feet and the ground.

In this video Dr. Nolan Clausen, movement specialist at @midwestmovementelkhorn6731 teaches a few functional exercises to increase strength and mobility in our feet and ankles. With Coach Bober demonstrating, he takes us through a quick workout to lay the foundation for Offensive Lineman to maximize their ability to generate power through the ground as they execute their blocks.

Functional exercises include:

  • Rolling out the foot: massaging the bottom of your foot with a ball to work out the knots and increase pliability
  • Shake Hands w/ Feet: inserting your fingers to create spacing between your toes and moving your ankle to increase range of motion
  • Tripod: standing and spreading your toes to maximize contact with the ground and rotating knee to increase range of motion
  • Toe Yoga: alternating lifting your big toe and then your smaller toes to build strengeth in the stabilizing muscles of the foot
  • KB Around the World: passing a kettle bell around your body while balancing on one foot
  • Toe Pro: calf raises with a towel under your toes to increase strength in the muscles that connect the toes with your feet

Dr. Nolan recommended this routine at lease 3 times per week and daily if possible. Add more time, weight, or range of motion as you become better at these exercises. Pretty soon, you will notice more power and speed as your feet function more effectively. This should also lead to less pain in your feet and ankles. This simple routine will prepare Offensive Linemen to Dominate on the Gridiron this Fall. As we progress with developing Offensive Linemen’s functionality, we add more exercises that are vital to their blocking success.


Be sure to check out Midwest Movement’s YouTube Page or go to https://www.midwestmovementelkhorn.com/ and reach out to Nolan if you need help getting back on the field!

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. This description may contain affiliate links to products we enjoy using ourselves. Should you choose to use these links, this channel may earn affiliate commissions at no additional cost to you. We appreciate your support!



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